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Diet and its effect on skin condition
Table of Contents
1. Nourishment and protection of the skin: structure and functions
The skin, despite appearing delicate and sensitive, plays a vital role in protecting the body from harmful mechanical, chemical, and biological factors. It also plays a crucial role in maintaining the balance between the external and internal environments and regulating body temperature. The skin, measuring just 5 mm at its thickest, is composed of three layers: the epidermis, the dermis, and the subcutis. The outermost layer of the epidermis, called the stratum corneum, contains lipids and keratinocytes responsible for nourishing the skin and retaining moisture. Lipids such as ceramides and phospholipids are also responsible for maintaining the correct pH and skin respiration. The dermis contains collagen fibers that contribute to skin elasticity and firmness. The skin also contains sebaceous and sweat glands, receptors that respond to cold and heat, and hair-like blood vessels. Their proper functioning is essential for the good condition of the skin and its attractive appearance. Properly nourished and hydrated skin can perform all its functions even under extreme conditions. However, problems can arise when the skin does not receive all the necessary nutrients and substances. In such cases, spots, discoloration, and rashes may appear on the skin surface.2. Website "Nutrition. pl"
Discover comprehensive details about our website.3. Factors detrimental to the appearance and condition of the skin
The skin can be influenced by both external and internal factors. These include: - nutrition, - addiction such as alcohol abuse or smoking, - UV radiation, including the non-use of filter creams or frequent visits to the solarium, - detergents, - hormonal conditions, - genetic predispositions, - ceramide metabolism disorders, - stress, - diseases and inflammatory states. In order to enjoy smooth skin with an even tone, it is important to take comprehensive care of the body and minimize the harmful effects of the mentioned factors, which are also responsible for the aging process.4. Water, the primary constituent of the human body
Water constitutes the primary component of the human body. This is accomplished by ensuring an adequate supply throughout the day, which yields positive effects on the body's functioning. Water ensures, among other things, appropriate thermoregulation, maintenance of water-electrolyte and acid-base balance, and plays a significant role in maintaining a good skin condition. Scientific research confirms that consuming an adequate amount of water aids in maintaining proper skin tension, which in turn improves blood flow in the capillaries and supports the maintenance of adequate perfusion, elasticity, and tone of the skin. An inadequate amount of water in the body can lead to increased skin dryness.5. Vitamins with special properties and their derivatives
It is recommended to pay special attention to vitamins known for their strong antioxidant properties. These are vitamins A, C and E, which have a significant impact on the proper functioning of the skin and its regeneration. Vitamin A not only affects the color and appearance of skin, but also neutralizes sunburn, stimulates the production of collagen and elastin in the deeper skin layer, regulates the work of sebaceous glands, accelerates the healing process of the epidermis and mucous membranes, and is also an important component in the treatment of acne and dandruff. Vitamin A is present in animal products as well as in red, yellow and green vegetables and fruits (in the form of beta-carotene). Vitamin E protects the skin from the influence of free radicals, accelerates the regeneration process, slows down the skin aging process and prevents excessive rejuvenation of the skin. Its sources are vegetable oils, fatty fish and nuts. Similar properties are also exhibited by vitamin C. As a strong antioxidant, it reduces the effects of the influence of free radicals. It is provided to the body through the intake of vegetables and fruits. However, it is important to note that it is very sensitive to the influence of oxygen, temperature and light, so non-processed vegetables and fruits picked in the season of natural ripening contain the most vitamin C. Research from the IŻŻ in 2000 and 2003 suggests that the consumption of vitamins in Poland does not meet the recommended norms. There are very frequent deficiencies of vitamins from the B group and vitamin C. On the other hand, an excessive intake of vitamins A and E is observed, especially in women, which may be due to the intake of preparations for improving the condition of hair, skin and nails.6. Mineral substances
Apart from vitamins, proper provision of macro- and micro-elements is of significant importance. The condition of the skin is influenced by calcium, potassium, iron, selenium, copper, iodine, and silicon. The mentioned mineral substances contribute to the maintenance of skin elasticity, prevent its drying and peeling, alleviate acne symptoms and accelerate its healing, and have a positive impact on skin regeneration and repair processes. Whole-grain products, lean meat, fish, eggs, legume seeds, and nuts and seeds should be part of the diet.7. Indispensable unsaturated fatty acids for proper skin functioning
In the skin layer, ceramides and phospholipids are present, which require linolenic and alpha-linolenic acids for proper functioning. These acids are obtained by the body through NNKT transformations, specifically omega-3 EPA and DHA acids. What are the effects of these fatty acids on the skin? They prevent and alleviate inflammatory and irritating conditions and also reduce skin dryness, which occurs in cases of keratoderma of the hands and feet, ichthyosis, psoriasis, atopic dermatitis, and acne. They also have a positive impact on maintaining proper skin hydration and regulate the process of skin keratinization. To ensure adequate amounts of omega-3 acids in the body, the diet should include nuts, flaxseed oil, flax seeds, pumpkin seeds, and fatty marine fish.8. Polyphenol compounds and their halogenated derivatives
These compounds are also significant antioxidants that are responsible for maintaining a tight skin barrier and its condition. They neutralize the effects of free radicals, which slows down the aging process and ensures proper skin function. Polyphenol compounds also provide the skin with additional protection against discoloration. Sources of these compounds in the diet include teas (green and black) as well as fruits and vegetables with dark and intense coloration (peppers, beets, aronia berries, cherries, black currants, elderberries). The darker the color, the higher the content of polyphenol compounds.9. Food products that exert a harmful impact on skin condition
To substantially enhance skin condition, it is essential to exclude processed products with added preservatives, artificial colors, and flavor enhancers from the diet. Excessive consumption of such products can lead to aggravation or emergence of acne, allergies, sensitivities, ulcers, and even inflammation. Additionally, it provides information about the health benefits that arise from controlling intake of simple sugars. Regulating the level of simple sugars in the diet aids in managing blood sugar levels, which facilitates weight reduction and overall health improvement. Limiting the intake of simple sugars in the diet can also result in improved skin condition, as there are receptors for various hormones present in the skin. Disruptions in their function, which can be induced by an excess or deficiency of hormones, can lead to dryness and flaking of the skin, excessive sebum production, eruptions, and other skin alterations.10. Medicinal plants improving skin condition
Not only does food have a beneficial effect on the appearance and overall condition of the skin. To improve its condition, it is also worth turning to medicinal plants. They are often more effective and safe than popular cosmetic products. Medicinal plants that affect the skin are: Aloe vera, Arnica montana, Plantago lanceolata, Allium cepa, Melaleuca alternifolia, Hypericum perforatum, Viola tricolor, Echinacea purpurea, Quercus rubra, Calendula officinalis, Melissa officinalis, Calendula officinalis, Nasturtium officinale, Hamamelis virginiana, Juglans regia, Avena sativa, Populus nigra, Matricaria chamomilla, Equisetum arvense, Thlaspi arvense, Sanguisorba officinalis, Symphytum officinale. These plants are most commonly applied locally to the skin as poultices or compresses, but they can also be used as infusions, baths, tonics, or oils. Some of them (oats, nuts, chamomile, onion, etc.) can be incorporated into the daily diet as much as possible. Substances contained in these plants have anti-inflammatory, antimicrobial, astringent, soothing, and wound-healing properties. However, before using medicinal plants, it is advisable to consult with one's doctor or dermatologist to check their safety and possible interactions with medications, as well as to rule out any potential allergic reactions.11. Non-nutritional factors affecting skin condition
There is a strong correlation between stress levels and skin condition. Stress, caused by both physical and psychological factors, can disrupt the functioning of the immune system. The neurotransmitters released as a result of stress have a significant impact on the development of dermatological diseases, particularly those with an inflammatory basis. It is believed that conditions such as atopic dermatitis, alopecia, hives, acne, psoriasis, and vitiligo may develop due to the influence of emotional factors on the psyche and the inability to cope with strong, chronic stress. Stress states not only contribute to the development of dermatoses but also exacerbate the course of existing diseases. Sex hormone receptors are located in the skin, particularly in the face. Hormonal imbalance may cause dryness and redness of the skin. Over time, there is a visible loss of skin elasticity and acceleration of the aging process, manifested by the appearance of wrinkles and a slower regeneration (healing of wounds and skin damage). A high intake of simple carbohydrates, which can lead to problems with insulin secretion and cell insulin sensitivity, can also disrupt the entire hormonal balance in the body. Scientific studies have shown that tobacco smoke, specifically the compounds it contains, can cause problems with wound healing, accelerated skin aging, psoriasis, pustular psoriasis of the hands and feet, skin and mucous membrane cancers, multiple furunculosis, warts, and genital organs, as well as Buerger's disease. It is also suspected that cigarette smoking may have a significant impact on the development of acne, hand eczema, or malignant melanoma. The substances in tobacco smoke can significantly exacerbate the course of the mentioned diseases. The strong negative impact of smoking on skin condition is associated with the broad spectrum of action of nicotine, which, among other things, stimulates the release of acetylcholine, affecting the secretion of sweat and sebum, microcirculation, and angiogenesis. It can also modulate the proliferation, migration, and differentiation of keratinocytes. Another effect of smoking is a significant decrease in the level of antioxidant vitamins in the body, particularly A, C, and E, which protect the skin from free radicals and ensure proper regeneration.
