If diet plays a role in our overall health, there have to be some direct impacts to skin health, right? And that, my friend, is true. Have you been using high-end skin care but feel like something is missing? Maybe it’s time to dig a little deeper into how your diet can play a role in the appearance of your skin. There are a handful of vitamins and minerals that have been studied and how they can positively impact our skin.

Vitamin C

Vitamin C, also known as ascorbic acid has been a well studied vitamin since the 1930’s when it became the cure for scurvy. Scurvy occurs from vitamin D deficiency and presents with skin fragility, bleeding gums and corkscrew hairs as well as impaired wound healing [4]. One of the most common topical skin care products on the market is vitamin C and there is good evidence to support the benefits. Normal skin contains high concentrations of vitamin C, which supports important and well-known functions, stimulating collagen synthesis and assisting in antioxidant protection against UV-induced photodamage [4]. Vitamin C is also needed for the pathway to form collagen and essential in restoring antioxidants in your body. Antioxidants are important in delaying or even preventing cell damage.

You might be thinking, “Great! I’ll go start taking Emergen-C or vitamin C supplements”. That is not what I am recommending. I always recommend getting your nutrients from food first to reap the other benefits, such as additional vitamins, minerals and fiber. Our bodies do not produce vitamin C on its own therefore we have to consume it to meet our needs. Citrus fruits, bell peppers, strawberries, and broccoli are some of the foods highest in Vitamin C. The Recommended Daily Allowance (RDA) for individuals 19-90 years old is 75-90mg . If you’re not familiar with the term “RDA”, it’s the estimated amount of a nutrient (or calories)per day considered necessary for the maintenance of good health by the Food and Nutrition Board of the National Research Council/ National Academy of Sciences. More vitamin C is necessary if you're pregnant, lactating, or if you are smoking. By eating a ½ cup of raw red peppers you could meet 100% of your needs for the day!

Vitamin A

Vitamin A (retinol, retinoic acid) is a nutrient important to vision, growth, cell division, reproduction, and immunity [10].

Vitamin A has been used to help clear up acne, is important in eye and skin health, and acts as an antioxidant. Food sources of vitamin A include leafy green vegetables, orange and yellow vegetables, milk, and eggs . The Recommended Dietary Allowance for adults 19 years and older is 3,000 IU for men and 2,333 IU for women [2]. 1 medium carrot has 12,000 IU of vitamin A [3]! Therefore, it can be very easy to meet our vitamin A needs for the day just by including carrots in our diet.

Vitamin E

Vitamin E is a potent antioxidant and studies have shown vitamin E contains anti-inflammatory properties. One major benefit of vitamin E include neuroprotection and play a factor in our cardiovascular, skin, and bone health [5]. Vitamin E is found in plant-based oils, nuts, seeds and fruits, and vegetables such as mango, avocado, and asparagus. The RDA of vitamin E for males and females ages 14 years and older is 15 mg daily including women who are pregnant. 1/4 cup of shelled sunflower seed kernels supplies 24.9 milligrams, surpassing the daily requirement [12].

Vitamin D

Vitamin D is both a nutrient we eat and a hormone our bodies make. It is a fat-soluble vitamin that has long been known to help the body absorb and retain calcium and phosphorus; both are critical for building bone [9]. Vitamin D is a major player in our immunity and can help reduce inflammation. It is more difficult to get Vitamin D through food when compared to other vitamins and minerals and most individuals have to rely on vitamin supplementation if their levels are low. The Recommended Dietary Allowance for adults 19 years and older is 15 mcg daily for men and women, and for adults >70 years it is 20 mcg daily [9]. Foods high in vitamin D include cod, liver oil, salmon, tuna fish, dairy, and plant milks fortified with vitamin D.

Zinc

Zinc is an essential micronutrient for cell growth, collagen formation, and wound healing. Zinc is a trace mineral, again meaning we only need it in small amounts to meet our needs. Zinc is frequently used in the treatment and management of acne. The Recommended Dietary Allowance for zinc (RDA) for adults 19+ years is 11 mg a day for men and 8 mg for women. Pregnancy and lactation require slightly more at 11 mg and 12 mg, respectively [8]. Dietary sources of zinc include shellfish, beef, poultry, legumes, nuts, seeds, whole grains, and fortified cereals.

Selenium

Selenium is another trace mineral we only need to consume in small amounts. It is found naturally in foods or as a supplement. Selenium is an essential component of various enzymes and proteins, called selenoproteins, that help to make DNA and protect against cell damage and infections; these proteins are also involved in reproduction and the metabolism of thyroid hormones [7]. Selenium rich foods include brazil nuts, seeds, beans, lentils, meat and eggs. The RDA for selenium is 55mcg daily. A quarter cup of sunflower seeds provides almost 19 mcg of selenium, making them a great snack. Most diets are able to get adequate amounts of selenium in. Selenium comes from the earth therefore selenium content can vary depending on the soil in which it is grown in and what the animals are fed. Animal products rich in selenium include meat and eggs.

Healthy Fats

On a western diet it’s very easy to get fat into our diet. But the type of fat we consume can really impact our skin health. Omega-3 and omega- 6 are essential fatty acids that are polyunsaturated fats, the healthy fats. They are known as the building blocks of healthy cell membranes and help produce the skins’ natural oil barrier in order for the skin to stay hydrated.

The three main omega-3 fatty acids are alpha linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). ALA is found mainly in plant oils such as flaxseed, soybean, and canola oils. ALA is an essential fatty acid, meaning that your body can’t make it, so you must get it from what you consume. Your body can convert some ALA into EPA and then to DHA, but only in very small amounts. DHA and EPA are found in fish and other seafood. Therefore, getting EPA and DHA from foods and/supplements is a good way to increase the levels of omega-3 fatty acids in your body. There are vegan supplements on the market if you specifically want to increase your intake of EPA and DHA without consuming fish and seafood. Be leary of supplements and always make sure they are third party tested! To learn more about third party testing, head over to the NSF website.

Along with omega-3 fatty acids, omega-6 fatty acids play a crucial role in brain function and normal growth and development. As a type of polyunsaturated fatty acid (PUFA), omega-6s help stimulate skin and hair growth, maintain bone health, regulate metabolism, and maintain the reproductive system [11]. Omega-6 fatty acids are found in safflower oil, sunflower oil, brazil nuts, and walnuts.

I’m no skin care expert but I am an expert in nutrition and I’m here to tell you that plants are powerful. Fruits and vegetables are rich in vitamins, minerals, and antioxidants. A variety is key in our diet. There’s evidence to support eating a plant- based diet can alter our gut microbiome to reduce inflammation which can translate into an improvement in your skin depending on which skin condition you’re experiencing. There are so many benefits to including more plants in your diet, I challenge you to start eating more to see what kind of great changes you notice!

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