The right nutrition for healthy skin

The skin is our largest organ and forms the bridge between the inside of our body and the environment. But what functions does it actually have? What can we do to protect this organ and keep it healthy? And what role does nutrition play for healthy skin? In this article we want to give you an answer to all of these questions. Look forward to it, because there is far more behind it than you would assume at first glance.

Before we really get going, at the start of an article on skin health it is important to understand how the skin is actually built. Do not worry, this will not be an anatomy lecture, we break it down to the essentials.

In principle the skin consists of 3 layers:

What is the first thing you think of when you hear the term skin health? One thing probably comes to mind straight away: beauty. Beauty is often associated with healthy skin and many people see it as an essential part of their outward appearance. The skin really is an important aesthetic aspect, healthy skin can raise self esteem and improve general wellbeing. But that is by no means everything that makes healthy skin so important. The skin has so many important functions that are essential for your health. Here is what they are:

So what role does nutrition play in all of this? In short: a big one.

A large number of studies have already shown that skin health and nutrition are closely connected. Nutrition influences not only the pure appearance of the skin, it also plays a role in the ageing process, among other things. And not only that. Skin conditions such as acne are decisively influenced by nutrition as well.

Our nutrition makes sure that our skin is supplied with the building blocks it needs in order to stay healthy. You will learn which ones those are and what the right nutrition for healthy skin looks like over the course of this article.

At this point it is important to mention that the effects of nutrition on the skin are individual and can vary from person to person. Some people react more sensitively to certain foods, others hardly react at all.

So which nutrition is the right one for healthy skin? Here come the most important nutrients for healthy skin.

To regulate cell growth and skin renewal we need vitamin A. This vitamin supports the formation of the so called horny cells that make up the top layer of the skin. Vitamin A therefore contributes to a healthy appearance of the skin. Foods that are rich in vitamin A are carrots or peppers, for example.

Another important vitamin for healthy skin is vitamin C. Our skin normally contains a high proportion of vitamin C. With its antioxidant effect it protects the skin from damage caused by UV radiation. It also stimulates the production of collagen, a protein that is responsible for the firmness and elasticity of our skin. Vitamin C also reduces the synthesis of melanin, the colour pigment of our skin. This counteracts hyperpigmentation of the skin, for example with age spots. A vitamin C deficiency, on the other hand, can lead to poorer wound healing or bleeding under the skin. Peppers or parsley are great sources of vitamin C.

And vitamin E is a strong antioxidant too, protecting the skin from so called free radicals. These are aggressive molecules that arise during metabolic processes in the body and damage skin lipids, cell membranes and proteins, among other things. As a result our skin is weakened. A healthy vitamin E level therefore helps to keep the skin healthy. Good sources of vitamin E are nuts and seeds, for example.

Fats are very important when it comes to skin health. They are an important part of cell membranes, which form a barrier between the cell and its environment and are responsible for transporting nutrients and waste products into and out of the cell. Because of this important function we should first take a look at how cell membranes are built.

Cell membranes consist of a so called lipid bilayer, that is a double layer of fats. Depending on the cell type, the cell membrane contains different proportions of so called phospholipids. These are a particular kind of lipid that plays an important structural role in cell membranes. The head of these phospholipids is hydrophilic, which means “water loving”, while the tail is hydrophobic, meaning water repellent. This hydrophobic tail consists of two fatty acids. Because of the opposing preference for water, the hydrophobic parts of the phospholipids arrange themselves inside the cell membrane, so that the heads point outwards and therefore face the watery surroundings. Proteins are embedded in the cell membrane, some of which reach through the entire membrane and serve as transporters for various substances. In this way an exchange can take place between the inside of the cell and its surroundings. Further substances can be anchored in the membrane as well, but that goes too far at this point. You can see the structure of a phospholipid and a simplified illustration of how a cell membrane is built in the images below.

Back to the skin: if you look at the skin as a wall built from various building blocks, those building blocks also have to be held together somehow. The right mortar matters. This mortar is formed by various lipids, that is fats. The better the mortar, the better and more stable the wall becomes. That makes it clear why healthy fats are indispensable for healthy skin. Fatty acids are decisive for the formation and maintenance of the skin barrier. If the fatty acids in your skin membrane are not of good quality, the transport of toxins out of the cell and the transport of nutrients into the cell are impaired.

Omega-3 fatty acids are an important nutrient found in fish such as salmon, mackerel and tuna. These fatty acids help to reduce inflammation in the body, which can have a positive effect on our skin. That can be an advantage with skin conditions such as acne, rosacea and eczema. They are also important for a healthy skin barrier and give the skin a supple appearance. Unsaturated fatty acids such as linoleic and linolenic acid also support moisture binding in the skin and prevent dryness and flaking. Sebum production can be regulated by fatty acids too, which among other things can counteract oily skin. If you are not a fan of fish, you can also find omega-3 in plant foods such as linseed, chia seeds and walnuts. Supplements made from krill and algae oil are great sources as well.

Omega-6 fatty acids are also important for our skin health, but in moderation. Too many omega-6 fatty acids can lead to inflammation, which can raise the risk of acne and other skin problems. In the right amount, certain fatty acids such as gamma linolenic acid have antioxidant properties, which reduces oxidative stress in the skin. Omega-6 fatty acids are contained in nuts, seeds and plant oils. Normally we already take in more than enough omega-6 with our food.

Overall, make sure that you build plenty of healthy fats into your nutrition, such as olive oil, coconut oil, egg yolk or avocado.

An important mineral for wound healing and also for regulating sebum production is zinc. It supports cell division and cell growth, which repairs and regenerates the skin. Thanks to its anti inflammatory properties it helps to reduce inflammation in the skin and can therefore prevent acne, for example. Zinc also has an antioxidant effect, supports the production of collagen and is involved in the immune function of the skin. Good sources of zinc are seafood, nuts and meat, for example.

Copper is important for the formation of collagen and elastin, both of which matter for the firmness and elasticity of the skin. It also plays a role in wound healing and in protection against harmful environmental factors.

For a healthy skin colour and texture, the oxygen supply to the skin is of great importance. For oxygen transport in the body, iron is particularly important.

Magnesium is involved in many enzymatic reactions in the body that are important for skin health. It supports the regeneration of skin cells, reduces inflammation and helps to maintain a healthy skin barrier.

To regulate the water balance of the skin cells and therefore preserve the moisture of the skin, potassium is important.

To supply the skin with enough moisture and therefore make it soft and supple, water is of course of great importance. But water also matters when it comes to maintaining the skin barrier, which in turn supports healthy skin. Drinking enough water also encourages the body to excrete toxins, which can have a positive effect on skin health too. If toxins stay in the body, they can lead to skin problems such as acne or blemishes.

So stay hydrated is the motto.

Polyphenols are plant compounds and have a strong antioxidant effect. They can therefore support our skin from the inside through nutrition, but also from the outside as an active ingredient in creams. By fighting free radicals they counteract premature skin ageing and the skin stays firm for longer. Polyphenols are also anti inflammatory, which is particularly useful with blemished skin, acne or atopic dermatitis. Their antimicrobial effect fights harmful microorganisms that have a negative influence on the skin microbiome.

Flavonoids and anthocyanins (subgroups of the polyphenols) increase blood flow in the skin according to studies, provide a better supply of nutrients and oxygen and at the same time inhibit the breakdown of the body’s own hyaluronic acid.

Polyphenols are contained in apples, red onions, chicory, coffee, pomegranates, cocoa and tea, for example.

Collagen is a protein that is responsible for the firmness and elasticity of our skin.

It maintains the structure of the skin and therefore creates a firm and smooth complexion. This protein also supports cell growth and the production of skin tissue, which makes it important for skin regeneration and wound healing. By binding moisture in the skin, collagen contributes to sufficient skin hydration, the skin becomes supple, smooth and radiant. Last but not least, collagen also acts as protection against environmental influences such as UV rays or pollution and therefore protects the skin from premature ageing.

Now there is good news and bad news for you, which one would you like first? All right, let us start with the bad: the production of collagen decreases with increasing age, it is broken down over time and makes our skin look slack and wrinkled.

Let us move straight on to the good news then: there are nutrients that can support the formation of collagen in our skin. With the right nutrition you keep your collagen balance up and can glow with healthy skin.

One of the most important nutrients is vitamin C. It is an antioxidant and helps with the production of collagen. So you should try to build more foods rich in vitamin C into your nutrition, such as oranges, grapefruit, papaya, peppers and broccoli.

Another important group of nutrients are the amino acids. They are the building blocks for collagen and help to increase the production of collagen in our skin. Collagen consists of the amino acids proline, hydroxyproline and glycine. Try to include more protein rich foods such as chicken, fish, eggs or fermented soy products in your nutrition.

Omega-3 fatty acids are also important for collagen production. These fatty acids help to reduce inflammation in the skin and prevent the breakdown of collagen.

Another important nutrient is zinc. It is a mineral that helps with the formation of collagen and supports wound healing. You find it in foods such as oysters, beef, pumpkin seeds and sunflower seeds.

Atopic dermatitis is a chronic inflammatory skin condition that often occurs in children, but in adults as well. If you suffer from atopic dermatitis you will certainly know this: dry, itchy skin, reddened, flaky, oversensitive.

A balanced nutrition can help to keep your skin healthy and stop it from getting worse.

But which nutrients are particularly important? Here are 5 tips:

Acne is an inflammatory skin condition as well.

Blemished skin, spots, feeling uncomfortable. If you have to deal with that, you know how much of a burden it can be. But do not worry, a healthy nutrition can help to improve your skin.

Foods that make your blood sugar level rise quickly are often associated with acne. These foods presumably stimulate the production of hormones that lead to sebum production and inflammation in the body. You can avoid this by going without such foods. These include sugary foods and those with refined carbohydrates, for example sugary drinks, white bread and pasta. Certain dairy products, for example cow’s milk, also contain hormones and substances that cause sebum production and inflammation and can therefore make acne worse. But do not worry, you can improve your skin with more than just going without. Of course there are also nutrients that can improve your skin. Studies have shown that omega-3 fatty acids and antioxidants reduce inflammation in the body and can therefore improve acne symptoms. Probiotic foods can improve your skin as well, by acting in an anti inflammatory way and strengthening your skin barrier through the production of natural humectants. Foods containing zinc can improve blemished skin too. Zinc has anti inflammatory properties and can therefore ease redness and swelling connected with acne. Thanks to its antibacterial effect, zinc can also fight acne bacteria that contribute to the formation of spots and therefore reduce acne symptoms. If spots have already left wounds on your skin, zinc serves regeneration and wound healing and can therefore restore your skin health and lower the risk of scarring.

While looking for a solution for acne you have certainly come across chaste tree (Mönchspfeffer) at some point. Chaste tree is a plant that is often used when it comes to hormonal imbalance, because it acts on the hormone balance. Since acne is also caused by hormonal changes, among other things, chaste tree has the potential to improve acne. It acts above all on luteinising hormone and prolactin, which influence oestrogen levels and play a role in the development of hormonally driven acne. Changes in the hormone balance can also lead to excessive sebum production. This can block your pores and let acne develop. Chaste tree can help to regulate sebum production and therefore reduce oily skin and blackheads. Thanks to the anti inflammatory effect of chaste tree, redness and swelling can also be reduced.

To find the suitable dose and method of use for treating acne, it is best to speak with your dermatologist.

At this point it is also important to mention that acne can show symptoms similar to rosacea, a chronic skin condition. These include redness, spots and pustules. Rosacea usually occurs in older adults and mainly around the nose, cheeks, forehead and chin. Acne, by contrast, already starts in puberty and can also affect other areas of the body. For an accurate diagnosis you should speak with a dermatologist, who can then recommend a suitable treatment for you.

The effects of stress on your skin go back above all to the stress hormone cortisol. A cortisol level that is high over the long term can make the skin more prone to infections, because the immune function of the skin is impaired. Collagen production is also reduced, which makes the skin look slacker and speeds up skin ageing. Cortisol can also increase sebum production and therefore the risk of blocked pores. On top of that comes the impairment of the skin barrier, which can lead to moisture loss and skin damage. Overall your complexion is clearly made worse by lasting stress, which is why you should lower your cortisol level. If a condition is already present, for example rosacea or acne, stress can encourage a flare up and make the inflammation even worse. Besides the effects of cortisol, stress also often leads to changes in behaviour, for example an unhealthy way of eating, and that, as we have now learned, can have a big influence on our skin health.

Stress is not the sole cause of blemished skin and other skin problems, but it can contribute to symptoms getting worse. That is why you should definitely practise good stress management and pay attention to a healthy way of living.

Gut health and skin health are closely connected. This close connection is also called the gut skin axis, which is based on communication between the gut and the skin through the immune system, hormones and bioactive substances.

The gut plays an important role in absorbing nutrients, removing waste products and toxins from the body and regulating inflammation in the body. If the gut does not work properly, problems can arise that can have an effect on the skin.

Poor gut health can mean that the body does not excrete toxins and waste products effectively, which has a negative effect on the skin. If these toxins build up in the body, skin problems such as acne, eczema, psoriasis or rosacea can occur. On top of that, inflammation in the gut caused by disturbed gut function can encourage chronic inflammation in the body. Pro inflammatory substances are released that make skin health worse. Skin conditions such as acne or rosacea can be made worse by these processes. Since the largest part of our immune system sits in the gut, disturbed gut health also leads to a limitation of immune function, which increases skin sensitivity. The microorganisms in our gut are important for skin health as well. An excess of harmful bacteria and a lack of useful bacteria disturbs the balance of the gut microbiome and has a negative effect on our complexion. That is why it is important to look after a healthy gut microbiome, by eating a balanced nutrition rich in fibre, drinking enough water and consuming probiotic foods such as yoghurt, kefir or sauerkraut.

If you want to look fresh and young over the long term, nutrition often plays a bigger role than expensive creams and serums. Earlier in the article we already learned how we can support the formation of collagen in the skin through nutrition.

Also important with regard to skin ageing are so called AGEs, advanced glycation endproducts. These are harmful compounds that arise in the body as by products of the metabolism, but can also be taken in through food.

AGEs form when sugar reacts with proteins or fats, for example when you sear a steak in the pan: the browning and the roasted aromas come from AGEs, and exactly these kinds of reaction also take place in your body.

AGEs can build up in the skin and lead to oxidative damage and inflammation. They can also alter collagen, which leads to wrinkles. Estimates suggest that at the age of 80, 30 to 50 % of collagen has been modified by AGEs. By stimulating and releasing inflammatory substances they also encourage inflammation that makes your complexion worse.

To avoid the formation of AGEs you should reduce your intake of sugar. You can pay attention to anti-aging when preparing food too: do not sear your food hard, because the darker the meat, the vegetables and so on become, the more AGEs they contain. Fried, grilled or roasted foods usually contain far higher amounts of AGEs than boiled, braised or steamed ones. A healthy nutrition with few processed foods, fresh fruit, vegetables, foods rich in fibre and healthy fats helps to reduce the formation of AGEs and to support skin health.