The skin is a vital barrier between your body and the elements, pollution, toxins, harmful bacteria, and (through melanin) the sun’s ultraviolet rays. When temperatures and humidity drop in winter and harsh winds blow – stripping it of its natural moisture and oil and disrupting its pH balance – it needs extra protection.
Signs your skin is in trouble are dryness, itchiness and flaking, breakouts, allergic reactions and inflammation. The good news? Skin is resilient. It constantly sheds old and damaged cells and grows new ones, renewing itself. However, cell turnover slows as you age, from around every 14 days when you are a teen, to every 28 to 42 days when you are an adult, and up to 84 days when you are 50 and older. To help support renewal and repair, you need to nourish skin well – not just on the outside, but from within.
“Cleanse skin morning and night with a gentle, hydrating cleanser and moisturise it well afterwards, then apply a sunscreen with a sun protection factor of at least 30 every day,” says Durban-based specialist dermatologist Dr Imraan Jhetam. “But just as important is to feed your skin and care for your skin microbiome – the millions of microorganisms that inhabit it and help maintain it.”
New evidence suggests there is a two-directional relationship between the gut and skin biomes and skin health in a ‘gut-skin axis’, and an imbalance in skin and gut microbiota is linked to skin disorders.
“Key is to eat foods rich in antioxidants and healthy oils, and drink plenty of water to keep skin hydrated,” says Dr Jhetam.
Vitamins to feed your skin from the inside out
Vitamin C
Helps protect skin cells from damage and ageing by neutralising free radicals (unstable molecules that can damage cells and their DNA). It also helps the synthesis of collagen, a protein skin needs for healing and to stay more elastic. “Vitamin C is a great antioxidant for skin health, though topical application has been shown to be more effective for its anti-ageing properties,” says Dr Jhetam.
Sources: Citrus fruits, peppers and strawberries are particularly high in vitamin C. Other good sources include broccoli, Brussels sprouts, and potatoes, says Johannesburg-based registered dietitian Lila Bruk.
Vitamin A
Retinoids (compounds) derived from this have hydrating and anti-wrinkle properties, promoting collagen production.
Sources: Carrots, sweet potatoes, spinach.
Vitamin E
Works with vitamin C to help protect cell membranes from free radical damage, the effects of the sun and ageing.
Sources: Avocados, asparagus, seeds and nuts.
Vitamin D
Vital for skin cell metabolism.
Sources: Sunlight: “It takes about 10 minutes of exposure to UV light on a sunny day several times a week to supply what you need if you are fair skinned, and five times that if you are dark skinned, without using sun protection,” says Bruk. You can also get vitamin D from some foods: oily fish (such as salmon, mackerel and sardines), meat (especially beef liver), chicken, egg yolks, fortified cereals and margarine, beans, and mushrooms (if they have been exposed to sunlight). “Slice mushrooms and leave them in the sun for 15 minutes to absorb vitamin D, making them a high source of this,” she suggests.
Biotin (Vitamin B7)
Aids the production of fatty acids that nourish skin and help maintain its moisture barrier. “Biotin can also help with hair loss by strengthening follicles, improving hair texture and reducing hair breakage,” says Dr Jhetam.
Sources: Egg yolks, salmon, sweet potatoes, avocados, almonds and mushrooms.
Vitamin B12
Needed for skin cell production; a deficiency can lead to hyperpigmentation, vitiligo, eczema and acne.
Sources: Meats such as beef and chicken, fish (salmon and tuna), dairy products and eggs, as well as fortified foods such as breakfast cereals.
Zinc
Needed for collagen production, wound healing and skin protection (it has antioxidant properties).
Sources: Oysters, red meat, poultry and seafood, as well as tofu, hemp seeds, oatmeal, black beans and chickpeas.
Omega-3 fatty acids
Help regulate the skin’s oil production, improve hydration, and lessen signs of ageing.
Sources: Oily fish – have some two or three times a week, along with other seafood, flax and chia seeds, meat, nuts and omega-3 fortified yoghurt, milk and eggs, says Bruk. “If you don’t eat seafood, consider an omega-3 supplement with DHA and EPA.”
Which is better – supplements or food sources?
Both can provide vitamins, but food sources are preferable as foods include a mix of vitamins, minerals and phytochemicals that work together for optimal absorption and benefit, says Bruk. Supplements tend to isolate specific vitamins and minerals. They are intended to supplement a healthy diet, and if your diet is restricted, or you have specific dietary needs or a deficiency, they can help ensure adequate nutrient intake.
Discuss any supplements with your healthcare provider first – don’t self-medicate, as some can reach toxic levels if taken in excess. “Fat-soluble vitamins like vitamins A, D, E and K are not excreted by the kidneys easily and these levels need to be tested before and during supplementation,” she says.
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