Your skin is the largest organ in your body and it’s important to take care of it both externally and internally. While topical skincare products can help to improve the appearance of your skin, nutrition plays a vital role in maintaining healthy skin. By understanding the connection between nutrition and skin health, you can take steps to improve the health and appearance of your skin from the inside out.

Essential nutrients for healthy skin

Vitamin A

Vitamin A helps to promote the production of collagen, which helps to keep skin firm and elastic. Vitamin A can help to unclog pores and reduce the formation of acne by regulating sebum production. Vitamin A can also reduce the appearance of age spots, dark spots and other forms of hyperpigmentation.

Vitamin C

Vitamin C is also important for collagen production and has antioxidant properties, which can help to protect skin from damage caused by free radicals. Vitamin C is useful for skin brightening and helps to even out skin tone by inhibiting the production of melanin. Vitamin C is also beneficial for wound healing.

Vitamin E

Vitamin E is a fat soluble vitamin that  is a powerful antioxidant helping to protect skin from damaged caused by free radicals and the sun. It helps to moisturise and soften the skin. It helps with wound healing, sun protection and acts as an anti-inflammatory. It helps to improve skin elasticity making the skin more firm.

Omega 3 Fatty Acids

Another important nutrient for skin health is omega-3 fatty acids. These essential fatty acids help to keep skin moisturised and reduce inflammation, which can help to improve the appearance of skin. They improve the overall health of the skin by strengthening the cell membrane and reducing the risk of infection.Omega-3 fatty acids can be found in foods like fatty fish, flaxseeds, eggs and walnuts.

Zinc

Zinc is an essential mineral that has various benefits for skin health. It has anti-inflammatory properties which can help to reduce redness and irritation. It also regulates oil production which can help to reduce the severity of acne. Zinc plays a role in wound health via cell growth and repair, helping to reduce scarring. It also has antioxidant properties that help protect the skin for damage caused by free radicals. Zinc promotes collagen production, helping with overall skin integrity.

Lifestyle tips for healthy skin

Avoid inflammatory foods

Inflammatory foods such as sugar can contribute to the production and exacerbation of acne. Sugar drives inflammation, which is a key factor for acne. Sugar elevates insulins levels which is a hormone that helps regulate your blood sugar. When you consume high amounts of sugar, your body produces more insulin to lower the high blood sugar levels. Insulin can increase the production of sebum which can clog the pores. Insulin also increases the production of certain hormones such as androgens which drive acne. Insulin can promote the growth of acne causing bacteria. Greasy and fatty foods are high in saturated and trans fats and if you’ve already got inflammation, then this will be exacerbated. Similarly to sugar, these foods can spike blood sugar levels. These foods can increase oxidative stress which can cause weakening of the integrity of the skin.

Avoid dairy

There are hormones present in milk including testosterone and insulin-like growth factor 1 (IGF-1). These hormones can stimulate the production of oil in the skin and drive inflammation.

Hydration

Hydration is also crucial for healthy skin. When your body is dehydrated, your skin may become dry and flaky. Drinking plenty of water can help to keep your skin hydrated and supple. Drinking enough water helps to keep the skin moist and can improve the tone and texture of the skin. It also helps to flush out toxins, preventing them from recirculating in the body, which can drive acne. Adequate hydration helps with the process of cell growth and repair, improving wound healing. Additionally, consuming fruits and vegetables that have a high water content, such as cucumbers and watermelon, can also help to keep your skin hydrated.

Sleep

When we are asleep our body is in restoration and rejuvenation mode. Sleep helps to boost collagen production, promotes cellular repair and rejuvenation, reduces inflammation and puffiness, improves skin hydration and elasticity and promotes an even skin tone and complexion.

Additionally ensuring you’re exercising and that your gut and detox pathways are working properly and your hormones are in check is also super important.

There could be various underlying reasons for troubled skin. If you would like further support diving into what’s driving your acne, book in a consultation with a naturopath.