Language
0 0

Foods & Nutrients for Healthy, Youthful Skin - Part 2

September 26, 2023

Food is an important factor to healthy, youthful skin, as your body, including your skin, is made up of nutrients from the food you eat every day. In essence, your skin is a reflection of your internal organs.

Since we have already talked about how protein, omega-3, asthaxanthin, algae, probiotics and DIM affect and improve the skin in our last article (read: Foods & Nutrients for Healthy, Youthful Skin - Part 1), let's talk about 6 other groups of food today.

P.S. If you would like to check back on the 8 different food groups that can be bad for the skin, read: How Different Foods Negatively Affect The Skin and How Different Foods Negatively Affect The Skin - Part 2).

MSM, Methylsulfonylmethane, is a naturally occurring form of sulfur found in all living organisms, and the third most abundant substance in our body. It is essential for many different functions in the body, including supporting proper cell structure and the immune system, reversing free radical damage to cells, and repairing connective tissue.

Some of its benefits include reducing inflammation in the body, particularly in conditions such as osteoarthritis, rheumatoid arthritis, muscle damage caused by exercise, and joint pain. It also helps boost immune function by supporting the production of glutathione, a powerful antioxidant that helps protect the body from oxidative stress and damage, as well as reduce allergy symptoms.

It is also known for its beauty benefits thanks to its potent anti-aging and skin-enhancing properties, including

MSM acts as a sulfur donor to keratin, a key structural protein that provides strength to hair and skin. It also supports the production of collagen, glutathione and glucosamine, which help maintain skin cell membrane flexibility and permeability, inhibit collagen breakdown, reduce the appearance of wrinkles, fine lines and sagging skin, and improve improves skin firmness, elasticity and hydration. A double-blind study found that those who supplemented with 3g of MSM daily for 16 weeks experienced significant improvements in skin firmness, tone, texture, and a reduction in crow's feet. Another study published in February 2020 found that participants who received 3g of MSM for 16 weeks had reduced facial wrinkles and skin roughness compared to the placebo group.
MSM is proven to enhance the effects of collagen supplements in increasing skin moisture, and reducing signs of aging. A clinical study found that combining MSM and collagen significantly improved skin health. Results showed a 19% increase in dermis density, a 40% increase in skin hydration, a 12% reduction in skin roughness, and a 21% reduction in wrinkles.
Clinically studies have proven that MSM can reduce inflammation by lowering the production of pro-inflammatory cytokines, which can damage skin cells and cause inflammatory conditions such as psoriasis, acne, eczema and rosacea, as well as signs of premature aging like wrinkles.
MSM, rich in thiamine and biotin, can help form bonds essential for strengthening the keratin in hair and influencing hair growth, while supporting strong, healthy skin and nails.
Research shows that MSM extensively supports connective tissue health, preventing skin and general connective tissue stiffness in the body, making it a great supplement not only for joints health, but also for the skin.

MSM can be found in cruciferous vegetables such as broccoli, cauliflower, and Brussels sprouts, legumes such as lentils, chickpeas, and beans, nuts such as almonds, walnuts, sesame seeds, and sunflower seeds, vegetables including onions, garlic, asparagus, and kale, as well as red meat, chicken, and fish. However, it may be difficult to obtain therapeutic doses of MSM through diet alone, and thus supplementation may be necessary to achieve desired health benefits.

Agent Nateur holi(radiance) OptiMSM® + CERAMOSIDES™ | Ambrosia | Hong …

Product Recommendation
AGENT NATEUR
holi(radiance) OptiMSM® + CERAMOSIDES™ <- Click to shop

Ceramides are a type of lipid that are naturally found in the skin's stratum corneum. They play a crucial role in maintaining the skin's barrier function by filling in the gaps between skin cells, creating a strong and protective barrier that prevents moisture loss loss and blocks out irritants, bacteria and toxins to help maintain healthy, supple skin. Unfortunately, the level of ceramides in the skin naturally decreases as we age, which can then lead to dryness, tightness, wrinkles. Skin with a disrupted skin barrier is also more prone to sensitivity, redness, inflammations, and acne.

Intake of ceramides can help replenish the body with new ceramides, which permeate the bloodstream, go to the skin, and restore the skin barrier by filling in the crevices that deplete hydration and plumpness.

Foods rich in ceramides include dairy products such as milk, cheese, and yogurt, as well as eggs, soybeans, wheat germ, corn, sweet potatoes, and brown rice. However, dairy products, eggs, soybeans, and wheat germ, which contains gluten, can easily trigger acne, eczema, and other skin inflammations (read: How Different Foods Negatively Affect The Skin and How Different Foods Negatively Affect The Skin - Part 2), whereas many corn products in the market are genetically modified. Therefore, taking ceramides supplements is a healthier option, whilst ensuring an adequate daily dosage.

For instance, CERAMOSIDES™ used in holi(radiance) is composed of patented active ingredients combining natural phytoceramides from wheat and an efficiency booster, digalactosyl-diglyceride (DGDG), a lipid essential for skin hydration, to help restore the skin's natural ceramide levels from within, improve the skin's moisture retention ability, and strengthen the skin barrier function, rather than through topical application. Adopting a unique French extraction process, gluten gets removed, while the lipidic portion of the wheat kernel is left in concentrated form for maxmimum benefits.

Supplementing with CERAMOSIDES™ can provide the following benefits:

Improves Skin Hydration, Water Retention and Moisture Levels
Ceramides work by filling in the gaps between skin cells, creating a strong and protective barrier that prevents moisture loss and blocks out irritants, bacteria and toxins to help maintain healthy, supple skin, thus supplementing with phytoceramides help improve the damaged skin barrier and hydration levels. A randomized, double-blind, placebo-controlled clinical study, conducted on 40 women aged 30 to 60 years, shows an increase in skin hydration of 16% and a reduction in trans-epidermal water loss of 13% after 15 days of supplementation with just 30 mg of CERAMOSIDES™. Other studies demonstrated an increase in skin hydration of up to 65%.
Reduces Wrinkles and Signs of Aging
A hydrated, moisturized skin state has less visible fine lines and wrinkles. Clinical studies show that consuming CERAMOSIDES™ for only 15 days resulted in a 9% reduction in wrinkles, doubling to 18% after two months. Furthermore, skin elasticity improved by over 18% within 15 days and over 26% in just two months, according to another study, while other studies demonstrated a reduction in wrinkles of up to 22%. The European Journal of Pharmaceutics and Biopharmaceutics also confirmed that replenishing depleted ceramides can restore the skin barrier and have beneficial effects for skin health and skin aging.
Improves Eczema, Atopic Dermatitis, Rosacea and Sensitive Skin
Conditions such as eczema, atopic dermatitis, psoriasis, rosacea, and sensitive, aging skin are often marked by impaired skin barrier function, making the skin more susceptible to irritants, pollution, and bacterial attack, as well as inflammations. By increasing the overall ceramide levels in the skin, not only can it help with overall skin health and barrier function, but can also help improve the aforementioned skin conditions.

Product Recommendation
AGENT NATEUR
holi(radiance) OptiMSM® + CERAMOSIDES™ <- Click to shop

There are two main types of minerals that are needed in the body: macrominerals and trace minerals.

Macrominerals are minerals that are needed in relatively large amounts in the body. These include Calcium, Chloride, Magnesium, Phosphorus, Potassium, Sodium, and Sulfur (MSM).

On the other hand, trace minerals are minerals that are needed in smaller amounts in the body, but are still essential for overall health. These include Chromium, Copper, Fluoride, Iodine, Iron, Manganese, Molybdenum, Selenium, and Zinc.

Out of all these, Sulfur (MSM), which we have already mentioned above, as well as Zinc, Iron, Selenium, Silica, Magnesium, and Copper are particularly important for skin health. So let's get to them one by one!

｜ Zinc

Zinc is actually one of the most widely studied forms of acne and rosacea treatment, as it has anti-inflammatory properties and the ability to inhibit bacteria growth in sebaceous glands. Research has shown it can significantly decrease papules and cysts, as well as improve acne, eczema, rosacea and psoriasis.
Zinc is involved in the process of tissue repair and wound healing, which is essential for maintaining healthy skin, and beneficial for those with slow-healing wounds or eczema.
Zinc is involved in the production of collagen, which is essential for preventing wrinkles, fines lines, sagging, and loss of elasticity.

Foods containing the most zinc include oysters, beef, pork, chicken, and nuts, such as cashews, almonds, and peanuts, as well as whole grains, such as wheat and rice.

｜ Iron

Iron is essential for the production of hemoglobin, which is a protein in red blood cells that carries oxygen to the cells and tissues of the body, including the skin. Iron deficiency can lead to anemia, which can cause dull and pale skin and under-eye dark circles under the eyes.
Iron deficiency can cause a decrease in blood flow. When the skin isn’t receiving as much oxygen and nutrients as it should be, the body will compensate by sending more new cells to the surface, but they become trapped beneath clogged pores, resulting in acne.
Low iron levels can cause digestive issues, resulting in acne breakouts due to the body’s inability to absorb nutrients.
Besides acne, iron deficiency has also been linked to certain skin conditions, such as eczema, atopic dermatitis, and even itchiness.
Iron is involved in the production of collagen and tissue repair, which is essential for both wound healing, and preventing wrinkles, fine lines, and sagging.

Foods containing the most iron include beef, chicken, seafood such as oysters, clams, and shrimps, tofu, and spinach.

｜ Selenium

Selenium has anti-inflammatory properties, which can help to reduce inflammatory skin conditions such as acne, eczema, rosacea and psoriasis, as well as prevent cell damage from free radicals.
Some studies have suggested that selenium may reduce the risk of skin cancer, such as squamous cell carcinoma and melanoma.
Selenium promotes collagen production, which is important for maintaining the skin's elasticity and preventing the formation of fine lines and wrinkles.
Selenium also supports wound healing by stimulating tissue repair.

Foods containing the most selenium include Brazil nuts, beef, pork, chicken, seafood such as tuna, sardines, and shrimps, as well as brown rice, quinoa, and oats.

｜ Silica

Silica increases collagen and elastin production, whilst acting as a as a “glue” inside collagen fibres, which helps to give the skin and connective tissues strength, elasticity, and flexibility, while preventing wrinkles and fine lines.
Silica is a natural anti-inflammatory that may help relieve skin conditions like eczema, psoriasis and rosacea.
Silica increases the transport of both nutrients and oxygen to the skin, and helps red blood cells to carry 20 percent more oxygen. As a result, the skin will be more hydrated and more glowy.
Silica is found to deliver essential nutrients to the scalp and hair follicles and thus can help prevent hair breakage and hair loss.

Foods containing the most silica include whole grains such as brown rice, oats, and quinoa, leafy greens such as kale, spinach, and lettuce, root vegetables such as beets, carrots, and radishes, as well as cucumber, and bell peppers.

｜ Copper

Copper helps build collagen and stimulates skin proteins, and thus, can improve skin elasticity and firmness while reducing wrinkles and fine lines..
Copper plays a role in the formation of elastin, which is important for maintaining skin texture and firmness.
Copper has been shown to reduce inflammation in the body, making it helpful in improving acne, eczema, and psoriasis.
Copper deficiency can cause significant detrimental effects to antioxidant enzymes, and skin ages faster as a result because it can no longer fight off all the free radicals that damage cells and DNA.

Foods containing the most copper include shellfish such as oysters, mussels and crab, liver and kidney, cashews, dark chocolate, spinach and kale.

｜ Magnesium

Magnesium regulates cell metabolism, and cellular regeneration and repair, as well as stimulates the production of new, healthy skin cells.
Magnesium lowers cortisol production, thereby helping to reduce acne by stabilising hormonal imbalances in the body and sebum production, while lowering inflammatory levels, which can cause eczema, rosacea and psoriasis flare ups.
Magnesium aids the immune system’s function, and improves the white blood cells’ ability to find and eliminate harmful germs in the body, thereby improving inflammatory conditions and skin allergies.
Low levels of magnesium can lead to fatty acids deficiency in the body, which can result in dry skin and wrinkles.
Magnesium also improves sleep quality and relaxes the body, which can help improve stress-induced and lack of sleep skin conditions, such as acne, eczema, rosacea and psoriasis.

Foods containing the most magnesium include leafy greens such as spinach, kale and collard greens, nuts and seeds such as almonds, cashews and pumpkin seeds, brown rice, quinoa, avocado, salmon and mackerel.

Marie Reynolds London Zedz Night Time Blend | Ambrosia | Hong Kong

Product Recommendation
MARIE REYNOLDS LONDON
Zedz <- Click to shop

As we all know, Vitamin C has a lot of health benefits, including:

Aids in productionn of collagen, and the formation of healthy bones, cartilage tissue, blood vessels, gums, and teeth
Fights free radicals to protect cells from damages, which can lead to illness and aging
Promotes cell renewal
Reduces fatigue and tiredness
Stimulates and helps to maintain normal nerve function
Improves immune function
Improves iron absorpotion
Helps to produce carnitine, which stimulates fat burning
Reduces the damage caused by alcohol consumption by promoting the breakdown of alcohol in the blood

Now, most vitamin C supplements on the market are made of synthetic vitamin C at a dosage of 500-1000mg, which is around five to ten times the recommended daily intake. The truth is, not only are these vitamin C acidic, making it hard to tolerate for some people, they are not as bioavailable as food-based vitamin C, as they lack all of the natural and essential co-factors needed for the body to fully absorb and utilize them. Moreoever, excessive intake of vitamin C does not enhance immunity or provide additional benefits, as they cannot be stored in the body and will be excreted in the urine. Long-term excessive intake of vitamin C may also increase the risk of kidney stone formation by increasing the oxalic acid component in the urine.

The best sources of vitamin C are in fact, natural fruits and vegetables, as they can be fully absorbed and utilized by the body. These include citrus fruits such as oranges, grapefruits, lemons, limes, and tangerines, berries including acerola cherries, strawberries, raspberries, blueberries, and blackberries, as well as tomatoes, kiwi fruits, dragon fruits, papaya, all colors of bell peppers, broccoli, and brussels sprouts.

Unfortunately, as food quality declines, and daily intake of fruits and vegetables may be inadequate, it might be beneficial to supplement with a food-based vitamin C on a daily basis.

Marie Reynolds London Vegan C | Ambrosia | Hong Kong

Product Recommendation
MARIE REYNOLDS LONDON
Vegan C <- Click to shop

We all know that Vitamin C is important for health, but Vitamin A is actually equally important. Not only is is crucial for our immune function by promoting the production of white blood cells, which are important for fighting off infections, it is also important in maintaining healthy bones by supporting the production of osteoblasts (cells that are responsible for building new bone tissue), healthy vision, particularly in low light conditions, as it plays a crucial role in the formation of visual pigments in the retina, as well as reproductive health by promoting the growth and development of sperm and eggs.

In terms of skin health, Vitamin A provides the following benefits:

A lack of vitamin A can cause a decrease in the production of sebum and impair the skin's ability to create a strong barrier, which can result in dry, rough, scaly, and itchy skin. In severe cases, vitamin A deficiency can also cause hyperkeratosis and keratosis pilaris, both of which are characterized by the skin becoming thick and rough due to the buildup of keratin, a protein that is important for skin structure.
As vitamin A plays a role in regulating the immune system, and a deficiency in this nutrient can lead to an overactive immune response that can contribute to inflammation and skin irritation, which are key features of eczema, intake of vitamin A is important for eczema-prone skin.
Vitamin A supports the growth and development of skin cells, which is important for maintaining healthy, youthful skin, as well as speeding up wound healing.
Vitamin A is a vital nutrient required in the production of collagen, which helps reduce the appearance of fine lines and wrinkles, as well as increasing skin firmness and elasticity.
Vitamin A has the ability in regulating sebum production and support healthy skin cell turnover, making it a good nutrient for acne-prone skin.

The recommended daily intake of vitamin A for females 14 years and older is 700mcg per day. Good dietary sources of vitamin A include liver, salmon, tuna, mackerel, sweet potatoes, carrots, spinach, and kale.

Vitamin B is actually a group of eight different vitamins, including thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate (B9), and cobalamin (B12). Each of these vitamins plays a unique role in overall health, so unfortunately we won't go through each of them here, otherwise you'd be reading for the next few hours.

However, what we can tell you is the skin benefits of these B vitamins.

｜ Vitamin B1 (Thiamin)

Thiamin is involved in the production of red blood cells, which are responsible for carrying oxygen and nutrients to the skin. Healthy circulation is important for maintaining the health and appearance of the skin.
Thiamin has been shown to have antioxidant properties, which can help to protect the skin from UV-induced free radical damages.
Thiamin is important for the production of lipids (fats) that make up the skin's barrier, which helps to prevent moisture loss and protect the skin from bacteria, irritants and pollution.
Thiamin is also involved in the production of keratin, which is a protein that makes up the structure of hair, skin, and nails. A deficiency in thiamin may lead to weakened hair that is more prone to breakage.

Foods containing the most Vitamin B1 include whole grain breads, asparagus, pork, sunflower seeds and black beans.

｜ Vitamin B2 (Riboflavin)

Same with Thiamin, Riboflavin is also important for the production of lipids (fats) that make up the skin's barrier, which helps to prevent moisture loss and protect the skin from bacteria, irritants and pollution.
Some studies suggest that Riboflavin can help improve skin hydration and reduce skin roughness.
Riboflavin has been shown to have anti-inflammatory properties, which may help to prevent and reduce symptoms of inflammatory skin conditions such as dermatitis.

Foods containing the most Vitamin B2 include beef liver, mushrooms, almonds, and spinach.

｜ Vitamin B3 (Niacin)

Niacin is involved in the production of ceramides, which are lipids that make up the skin's barrier. A stronger skin barrier can help to prevent moisture loss and protect the skin from bacteria, irritants and pollution.
Niacin has been shown to have anti-inflammatory properties, which can help to reduce redness and irritation in the skin, as well as acne, eczema, rosacea and psoriasis symptoms.
Vitamin B3 has been shown to reduce the production of melanin, which can help to lighten dark spots and hyperpigmentation, whilst brightening the skin and evening out skin tone.
Vitamin B3 can help to improve skin elasticity and reduce the appearance of fine lines and wrinkles by fighting off free radicals, which can damage the skin by breaking down collagen and elastin.
Vitamin B3 also contributes to the reduction of tiredness and fatigue and to normal psychological function, which helps to lessen skin-damaging stress.

Foods containing the most Vitamin B3 include beef liver, chicken breast, tuna, mushrooms, sunflower seeds and green peas.

｜ Vitamin B5 (Pantothenic Acid)

Pantothenic acid, like Vitamin B3, is involved in the production of ceramides, which are lipids that make up the skin's barrier. A stronger skin barrier can help to prevent moisture loss and improve skin hydration, whilst blocking out bacteria, irritants and pollution.
Pantothenic acid has been shown to have anti-inflammatory properties, which can help to reduce redness and irritation in the skin, as well as acne, eczema, rosacea and psoriasis symptoms.
Pantothenic acid plays a role in the production of collagen. Not only does it mean less wrinkles and better skin elasticity, it also helps heal wounds and improve the appearance of scars.
Pantothenic acid may help to regulate sebum production, which can be beneficial for individuals with acne-prone skin.
Pantothenic acid also contributes to normal mental performance and the reduction of tiredness, fatigue and stress, meaning less stress-induced acne and inflammatory conditions.

Foods containing the most Vitamin B5 include beef liver, avocado, mushrooms, sunflower seeds, sweet potato and chicken.

｜ Vitamin B6 (Pantothenic Acid)

Pyridoxine helps to regulate sebum production, which can be beneficial for individuals with oily or acne-prone skin.
Pyridoxine has been shown to have anti-inflammatory properties, and studies have suggested that it may be beneficial for individuals with conditions such as acne, eczema, rosacea and psoriasis.
Pyridoxine is involved in the production of collagen, a protein that is important for maintaining the skin's structure and elasticity, as well as preventing wrinkles, fine lines, and sagging.
Like Vitamin B3 and B5, Pyridoxine is involved in the production of ceramides, which are lipids that make up the skin's barrier that help prevent moisture loss and bacteria or irritant attacks.
Pyridoxine also contributes to normal energy-yielding metabolism and functioning of the nervous system, making it good for stress-induced skin conditions, such as acne and inflammations.

Foods containing the most Vitamin B6 include chickpeas, tuna, chicken breast, potatoes, banana, and salmon.

｜ Vitamin B7 (Biotin)

Biotin is essential for the production of keratin, a protein that makes up hair, skin, and nails. Adequate biotin levels may help to promote healthy hair growth and prevent hair thinning and loss, whilst strengthening the skin and nails.
Biotin helps to maintain the health of the skin by supporting the production of fatty acids and promoting cell growth.
Biotin may help to reduce inflammation in the skin, which can improve conditions such as acne, eczema, psoriasis and rosacea.
Biotin may help to improve scalp health and thus reduce hair loss by reducing inflammation and promoting circulation.
Biotin also calms the nervous system, which helps to stabilise mood, regulate sleep, and energy, which are important for skin health.

Foods containing the most Vitamin B7 include liver, egg yolks, avocado, salmon and nuts.

｜ Vitamin B9 (Folate)

Folate has been shown to have anti-inflammatory properties, which can help to reduce redness and irritation in the skin. A deficiency has been found to correlate with worse inflammatory conditions such as acne, eczema, rosacea, and psoriasis.
Folate has been shown to have photoprotective effects, meaning it can help to protect the skin against UV damages.
Adequate folate levels may help to improve skin elasticity and reduce the appearance of fine lines and wrinkles as it plays a role in the production of collagen.
Folate is involved in DNA synthesis and cell division, which are important processes for the growth and repair of skin cells.

Foods containing the most Vitamin B9 include spinach, lentils, chickpea, black beans, asparagus, avocado and broccoli.

｜ Vitamin B12 (Cobalamin)

Cobalamin deficiency has been found to correlate with worse rosacea and skin sensitivity issues, and increasing its intake may improve symptoms by reducing homocysteine levels.
Cobalamin plays a role in the production of new skin cells, which can help to maintain healthy, youthful-looking skin.
Cobalamin is a key nutrient for nervous system health, and the production of mood-enhancing serotonin and dopamine, which helps prevent and treat depression and anxiety, thereby preventing and improving stress-induced skin conditions.
Cobalamin has been shown to help reduce hyperpigmentation by regulating melanin production.
Cobalamin has antioxidant properties, which can help to protect the skin against UV and free radical damages.
Cobalamin supports the skin's barrier health, which can help to prevent dryness and improve overall skin health.