Having healthy, radiant skin is something that I think everyone dreams of having. But to achieve this, you need to go deeper than just selecting the best topical treatments you can find. It requires a holistic approach that takes into account various factors such as diet, lifestyle, genetics, and overall well being. My last blog covered the genetics aspect of achieving healthy, radiant skin, so this one will dive deeper into the nutritional needs.
Eating the right types of foods and getting adequate amounts of certain vitamins is essential for skin health, as the skin is a reflection of our overall well-being. Eating a diet consisting of mainly whole foods, getting the right amounts of vitamins such as A and B, folate, and omega’s all play critical roles in maintaining skin integrity, promoting healing, supporting skin elasticity, reducing inflammation, promoting a healthy complexion, and protecting against environmental damage.
It should come as no surprise that a whole foods based diet is the best route for achieving the skin of your dreams. So what is a whole foods based diet? A whole foods diet focuses on consuming foods in their natural, unprocessed state. This includes fresh fruits and vegetables, whole grains, lean proteins, nuts, seeds, and healthy fats. The foods that you will want to avoid as much as possible are processed foods, refined sugars, and artificial additives.
Following a whole foods based diet can have a profound impact on your skin because when you nourish your body with nutrient-dense foods, you provide it with the essential building blocks necessary for healthy skin cells, collagen production, and overall skin vitality. Whole foods are also packed with vitamins, minerals, antioxidants, and phytonutrients that support skin health, protect the skin from oxidative stress, promote cell turnover, and enhance collagen synthesis.
Another added benefit to following a whole foods diet is it promotes a balanced and diverse gut microbiome, which plays a crucial role in skin health. You may have heard the expression “your skin reflects what is going on internally”. So keeping your gut in check will help to ensure that your skin is looking (and feeling) it’s best. Consuming dark leafy greens, vibrant fruits & vegetables, fiber, and protein are all ways to help support your gut microbiome.
Eating enough protein is essential for maintaining healthy, radiant skin because it provides the building blocks—amino acids—that are crucial for collagen production, which supports skin’s elasticity and firmness. A diet rich in high-quality protein can also aid in repairing skin tissue, reducing inflammation, and preventing premature aging. Moreover, protein helps to balance blood sugar levels, which can minimize breakouts and promote an even skin tone. By ensuring adequate protein intake, you support your body’s natural ability to heal and maintain a vibrant complexion, reflecting overall wellness. Include lean sources of protein like fish, poultry, beans, and tofu in your diet to support the repair and rejuvenation of your skin.
As I am sure you are gathering by now, a healthy gut translates to healthy skin, and fiber plays a crucial role in achieving this balance. There are two types of fiber: soluble and insoluble.
Soluble fiber, found in foods like oats, legumes, and fruits, forms a gel-like substance in the digestive tract and slows down the absorption of sugars into the bloodstream, contributing to blood sugar regulation. By helping to maintain stable blood sugar levels, soluble fiber can have a positive impact on skin health.
Insoluble fiber, on the other hand, can be found in foods like whole grains, nuts, and vegetables and adds bulk to the stool, promoting regular bowel movements and supporting a healthy digestive system. When you have a well-functioning digestive system, you are able to eliminate toxins and waste products more efficiently. This process also helps the health and appearance of the skin.
Vitamin A is composed of 3 different compounds: beta-carotene, retinol, and retinoic acid. All three are critical for preventing damage and promoting overall skin growth. Whether there is a genetic disposition, or you are lacking vitamin A in your diet, conditions like dry skin, atopic dermatitis, thickening of the skin or poor wound healing can occur.
I have a variant in BCMO1, which means I don’t convert vitamin A (it’s usable form) from foods like carrots – that means I need to eat the animal source directly! Remember, genetic variants give us knowledge of our fall shorts which allows us to plan for them, not be frightened or defeated by them!
Some great sources of vitamin A are sweet potatoes, spinach, carrots, pumpkins, cantaloupes, liver, and cod liver.
B vitamins help maintain the skin’s barrier function and hydration. Vitamin B2, also known as riboflavin, is involved in macronutrient metabolism and can help treat eczema, rosacea, and dermatitis. When low, our skin begins to degrade collagen, fibrin (remember from rosacea and psoriasis) and elastin. We can look into specific MTHFR genes here. Some great vitamin B2 sources include eggs, tuna, broccoli, and dairy products (bonus: stick to goat + sheep).
Vitamin B6 is a big player in the body from metabolism to brain and immune function. A B6 deficiency correlates with varying forms of dermatitis. And of course, genes also play a role in this. NBPF3 genetic variants are at higher risk of deficiency along with those who consume alcohol and are pregnant. Some great sources of vitamin B6 include chickpeas (keep these as a staple people!), tuna, bananas, avocado, and brussel sprouts.
Vitamin B12 is associated with energy levels, red blood cells, and brain function. When vitamin B12 levels are low, hyperpigmentation can occur, especially in individuals who may be older, are vegan/vegetarian, or carry the FUT2 gene. Some great sources of vitamin B12 are eggs, beef, liver (I know, I know… I supplement with an organ complex), and dairy products.
Folate, also known as vitamin B9, plays a crucial role in skin health by supporting DNA synthesis and repair, which are essential processes for maintaining healthy skin cells. Adequate folate levels help in the production of new skin cells and the repair of damaged tissue, promoting a smoother and more radiant complexion. Additionally, folate aids in the formation of red blood cells, which enhances blood circulation and ensures that skin receives an adequate supply of oxygen and nutrients. Folate deficiency can lead to skin issues such as dryness, rashes, and increased susceptibility to sun damage, emphasizing its importance in a balanced diet for optimal skin health.
Look to the MTHFR genes for deficiencies which might predispose you to skin aging, collagen + elastin breakdown. The carriers would want to consume or supplement the methylated form of folate and possibly topical folate + creatine for improved skin firmness.
Some great sources of folate are eggs (I hope you are sensing a theme here), asparagus, spinach, broccoli, lima beans, and black-eyed peas.
These essential fatty acids are crucial for maintaining the skin’s lipid barrier, which helps retain moisture and protect against environmental damage. Omega-3s, in particular, have anti-inflammatory properties that can help reduce the risk of inflammatory skin conditions like eczema and psoriasis. These unsaturated fatty acids also play many roles in the body: brain, joint, immune health, anti-inflammation, and maintaining the structural integrity of our skin.
Deficiencies in omega’s could cause conditions from dermatitis, acne, dry skin, to psoriasis. The genetic variant of FADS1 has to do with the conversion process, similar to vitamin A. If you carry it, you can’t convert the starting compounds from food ALA into the latter EPA/DHA.
Some great sources of omega include fatty fish like salmon, algae-based fish oil for vegetarians, flaxseeds, and walnuts.
There are also some foods that can make your skin health worse. Harmful foods, particularly those high in advanced glycation end products (AGEs) and excess sugars, can significantly contribute to aging skin and even cracked heels. AGEs form when proteins or fats combine with sugars in the bloodstream, leading to inflammation and oxidative stress in the body. This process weakens collagen and elastin, essential proteins that maintain skin’s elasticity and firmness, resulting in premature aging, dryness, and the development of cracked heels. Excess sugar intake exacerbates this by triggering insulin spikes, which further degrades collagen and impairs skin repair mechanisms, leading to more pronounced signs of aging and compromised skin integrity.
Nutrient testing is crucial for accurately determining your body’s specific needs, rather than making assumptions about vitamin deficiencies. While it’s common to believe that you are deficient in something based on symptoms, self-diagnosing without concrete data can lead to unnecessary or even harmful supplementation. Nutrient testing provides a clear picture of what your body actually requires, helping to tailor your diet and supplement regimen effectively. This targeted approach not only prevents potential health risks associated with excessive intake but also ensures that you’re addressing the root cause of any symptoms, ultimately supporting optimal health.
If you are dealing with some skin issues that don’t seem to improve no matter what you try, vitamin deficiencies are most likely at play. But don’t worry, I can help! Schedule a free 15-minute discovery call with me today so that I can help you determine if this is a possibility and give you some direction on which testing to consider.
