Measuring about 22 square feet and weighing approximately 6 pounds, the skin is the largest organ of the body. Skin does much more than make a person look attractive – it literally prevents the body’s fluid content from evaporating and protects internal organs from the external environment. Good nutrition is essential for healthy skin and certain changes in nutrition can affect skin structure, function and appearance.
Harmful ultraviolet (UV) rays from the sun can damage the skin and cause premature aging. This damage (known as photoaging or photodamage), occurs when UV rays overwhelm the skin and cause excess scar tissue and reduced skin thickness. Photoaging contributes to development of brown spots, deep wrinkles and other signs of aging.
Nutrients and the Skin
Many nutrients affect various components of the skin such as elastin and collagen. Elastin is a highly elastic protein that allows skin to spring back to its original shape after stretching or contracting. Collagen, the most abundant protein in the human body, provides structural support to skin by acting as scaffolding on which skin cells can grow.
Two main types of nutrients, macronutrients and micronutrients, help skin endure the challenges of everyday life. Macronutrients include carbohydrates such as sugar, proteins and lipids. Micronutrients include vitamins and minerals and are found in smaller amounts in foods.
Some macronutrients can have a negative effect on the skin. A diet high in sugar, for example, can lead to wrinkled or sagging skin, according to the American Academy of Dermatology (AAD). Sugar can damage elastin and collagen molecules.
Excess sugar in the bloodstream can also contribute to acne flare-ups. Some foods have a high glycemic index, which means they can significantly and quickly raise blood sugar for prolonged periods. Processed breads, foods high in dairy, many snack foods and sugary carbonated drinks have a high glycemic index.
Many macronutrients and micronutrients have a beneficial effect on the skin. Vitamin C, also known as ascorbic acid, helps skin in two ways. First, it promotes the body’s synthesis of collagen. Next, it has potent antioxidant properties to fight off free radicals that cause instability by “stealing” electrons from other skin molecules. Free radicals damage elastin and break down collagen resulting in sagging skin and wrinkles. Oxidative damage from free radicals, also harms cell membranes, DNA and proteins, including elastin and collagen. This can result in deep wrinkles and brown spots.
Other antioxidants offer some protection from skin damage associated with ultraviolet light. These antioxidants, including vitamins C and E, green tea polyphenols, lycopene, cocoa flavanols, and beta carotene, are found in fruits, vegetables, tea and some types of chocolate.
Researchers are endeavoring to find out how other nutrients affect the skin. Future investigations will shed more light on how diets low in sugar and dairy and high in vegetables, fish, legumes and olive oil could potentially prevent sun-exposed skin from wrinkling. Other studies will reveal deeper connections between skincare and nutrition.
To learn more about skin care and nutrition and to gain hands on experience, check out the New York Institute of Beauty. New York Institute of Beauty has been providing leading education in Esthetics and Make Up for many years!
