Skin – how best to hold it together

Skin – how best to hold it together

Skin is the largest organ in the human body. It shields us from water, harmful micro-organisms and toxins in our environment, and it literally holds us together. With summer coming it’s important we don’t forget to protect and care for this amazing aspect of our bodies. Part of a good skin-care routine involves eating skin-friendly nutrients.

Vitamins and minerals that play a role in skin health:

  • vitamin E
  • vitamin A
  • riboflavin (vitamin B2)
  • niacin (vitamin B3)
  • pyridoxine (vitamin B6)
  • vitamin C
  • zinc
  • selenium

 

 

 

 

 

 

The good news is that it’s not necessary to buy vitamin or mineral tablets of each of the above to achieve healthy skin. Variety in our diet and having foods from all the food groups provides all these nutrients and more1.

Fruits and vegetables are especially high in these nutrients. They also contain plenty of antioxidants, which defend and repair skin damage caused by pollutants.

Other dietary tips for healthier skin

  • Drink plenty of fluids. Six to eight glasses is the general recommendation but you will need more than this if you are exercising and if it is a hot day. Water is best but milk, tea, coffee and juice all contribute to your daily fluid intake.
  • Reduce your alcohol intake, because excessive consumption can cause dehydration. This leads to skin losing its elasticity and wrinkles developing.
  • Have fish around twice a week to ensure you are getting plenty of essential fatty acids, particularly omega-3. These can improve dry skin conditions such dermatitis and psoriasis.

Remember to protect your skin from the outside, too. Over-exposure to the sun can lead to dry skin, wrinkles and permanent damage that can become cancerous. Regularly apply sunscreen and avoid being in the sun during the middle of the day this summer.

References
British Dietetic Association. Food Fact Sheet – Skin Health. 2016. PEN Database.

Cindy Williams. Eight steps to healthy skin, hair and nails. Healthy Food Guide. 2008 – [cited 10 November 2017]. Available from: https://www.healthyfood.co.nz/articles/2008/june/8-steps-to-healthy-skin-hair-and-nails