Our largest organ–our skin–takes its fair share of abuse from many angles. Environment, accidents, genes, the aging process, and even our own faulty skincare choices all gang up on the organ that protects us best.
No wonder it needs consistent support!
Still, when dark spots, dullness, redness, wrinkles, and dryness develop, you have plenty of options to restore its healthier, lovelier version.
Here at Essex Medspa, we recommend you take a multi-pronged approach to overall skin health.
Skincare rejuvenation treatments like chemical peels, microdermabrasion, vampire facials and more make dramatic differences in our patients’ skin challenges.
But we also encourage patients to take two additional approaches to maximize the results of these treatments:
● From the outside in: support skin using quality topical products and skin rejuvenation treatments [1]● From the inside out: eat a well-rounded diet full of nutrients and vitamins for healthy skin
For those wondering about food for glowing skin, we’ve listed the key foods right at the top. Nutrition is an amazing way to strengthen, illuminate and rejuvenate your skin!
Some critical subtleties about the most effective ways to get vitamins and minerals working hardest for bright, glowing skin appear lower down. So make sure to keep reading after you review this list of food for glowing skin!
The Best Foods for Glowing Skin
Those intent on doing everything they can to maintain skin health and appearance stick to diets dominated by the following foods:
● Leafy dark greens (kale, spinach, arugula, Swiss chard, bok choy, etc). These are full of vitamins A, C, and E, omega-3s, and protein
● Eggs: these contain vitamins A, B7 (biotin) and E, selenium, zinc, protein
● Flaxseeds: omega-3s, selenium
● Fatty, wild-caught fish (salmon, sardines, tuna): B7 (biotin), omega-3s, protein, selenium
● Legumes (lentils, chickpeas): protein, zinc
● Avocados: healthy fats, vitamins B7 (biotin), C and E
● Extra virgin olive oil: healthy fats, vitamin E
● Nuts (in moderation, they can be high calorie): B7 (biotin), healthy fats, omega-3s
Notice some common ones? Vitamins A, B7 (biotin), C, E, protein, selenium, zinc, Omega-3s all appear in these foods. Research has established that these are the best nutrients and vitamins for healthy skin, and they have a powerful impact on skin health and appearance.
You probably are not a stranger to the benefits of omega-3s, protein, and vitamins A, B, C, E. Doctors recommend these macronutrients (proteins and fats) and micronutrients (vitamins and minerals) for overall physical health all the time. Still, have you accepted that the nutrients that keep heart, liver, and lungs functioning well also ensure the skin is at its best, too?
Nutrients enrich the skin, just as they do every other organ. But there’s another beauty advantage to nourishing your body properly.
Skin reflects well-functioning organs. Each well-functioning organ makes its own individual contribution to fresh and firm skin. For instance, when the liver efficiently filters toxins, the skin doesn’t have to pick up the slack by pushing toxins through its pores. Toxin overload manifests in the skin as chronic skin issues like eczema, rosacea, and acne.
In another example, when your circulatory system operates at peak efficiency, it delivers oxygen-rich blood (healthy pink cheeks!) and the nutrients needed to slow skin sagging. An efficient circulation system also carries carbon dioxide and other waste products away from your skin so those toxins do not cause outbreaks. It only makes sense that every other physiological system has the potential to either support or impair skin. Ideal nutrient balance provides the premium fuel for health and beauty literally from the top of your head to the tips of your toes, outside and in.
Each Nutrient’s Impact On Skin Health and Appearance
We’ve always found patients very curious (even skeptical!) about how each vitamin or mineral impacts skin appearance. Each one has unique benefits and is part of the secret to glowing skin. Know, too, that in combination, they synergize their benefits for even more positive impact on skin appearance.
Macronutrients:
Protein helps keep skin firm and sculpted. Your body breaks dietary protein into amino acids, which recombine into new types of proteins called collagen and keratin that provide the skin’s structure.
Healthy Fats give your skin its “glow.” Healthy fats like monounsaturated and polyunsaturated fats from avocados, fish, and nuts keep your skin moist, firm and flexible. (Of course, saturated fats are bad for your cardiovascular system. Stay away.)
Omega-3 fatty acids regulate oil production in the skin, improve hydration, and subdue signs of aging. They soften rough, dry skin and soothe dermatitis.
Micronutrients
Vitamin A‘s antioxidant properties ward of sun damage, protecting existing collagen and slowing wrinkle formation.
Vitamin B7 or Biotin metabolizes the fatty acids key to creating robust collagen and keratin. More, it protects cells from damage and water loss. The more hydrated your cells, the more moist and glowing your skin looks. Many studies have shown biotin’s efficacy in improving skin appearance.
Vitamin C not only has powerful antioxidant properties protecting skin cells, but it also helps collagen hold its shape so your skin stays firm and flexible.
Vitamin E is not only an antioxidant, it’s an anti-inflammatory. It helps to prevent wrinkles, sagging skin, and even skin cancer.
Minerals
Selenium neutralizes free radicals before they break down skin cells and cause wrinkles.
Zinc helps skin heal and keeps skin cell walls stable so that skin stays smoother and less wrinkled.
How to establish beautiful skin from the inside out…beyond diet
Many of our patients are surprised to learn that micronutrient deficiencies lurk behind their dull, sagging, blotchy skin challenges. They had trusted their healthy diet and multivitamins to keep everything in balance.
How Do Those Who Eat A Healthy Diet End Up With Deficiencies?
What most don’t realize is that their unique bodies may not be processing nutrients efficiently. Medical issues, prescription medications, and intense workouts can all interfere with proper vitamin and mineral absorption. Genetic issues can get in the way as well.
The United States Department of Agriculture’s 2020 report on dietary guidelines reveals that nearly all Americans are deficient in vitamins D, E, and K. Further, half of all Americans are deficient in vitamins A and C and calcium. Experts from Oregon State’s The Linus Pauling Institute Micronutrient Information Center examined this USDA data and wrote a meta-analysis concluding, “micronutrient inadequacies are widespread in the United States.”
Understanding where your body has insufficient levels of vitamins and minerals is the start to supporting your skin from the inside out. Your individual gut may be absorbing Vitamin C like a champ, but dropping the ball with Vitamin E.
While you can try different supplements to see if they solve your skin problems, the best way to know which micronutrient levels you need to bring up and which you should leave alone is through individual micronutrient testing. General antioxidant recommendations from government organizations, medical publications, and even doctors just are NOT targeted precisely enough to your unique physiology to achieve optimal results. You’ve probably heard that all medicine is trending more and more to personalization. Essex MedSpa provides the proven micronutrient test that measures 31 different vitamin and mineral levels. We then work closely with you to interpret the results and fashion healthy, unique remedies.
Once you know whether you have micronutrient deficiencies, you can change your diet, use supplements or IV therapy to improve not only your skin but your immune response and overall health!
IV Therapy For Beautiful Skin
Here at Essex Medspa, we have had amazing results with IV therapy for skin detoxification and rejuvenation. Supplements taken by mouth are effective in many instances, but IV therapy has several advantages.
First, with IV therapy, 90% of all vitamins and minerals delivered via the IV are absorbed by the body, increasing cell uptake significantly. Better functioning cells mean better functioning organs and systems (circulatory, endocrine, reproductive, respiratory, etc.) Supplements taken orally get broken down by the stomach acids and the digestive tract so that just 50% actually reaches the cells.
Then, with IV therapy, results emerge quickly, often within 24 hours. If you have a big event, you can schedule your IV for the day before and know there will be no side effects like those that result after the more aggressive treatments. Actors nearly always get IV therapy before their red carpet events.
Finally, we can custom mix your intravenous formula based on your goals and skin challenges. With vitamins and supplements taken orally, it’s harder to fine-tune a robust level of multiple micronutrients[2] .
The secret to glowing skin is a balance of nutrition, lifestyle, and skin care, and it impacts your overall health as well! If you’re interested in micronutrient testing and/or IV therapy to reach your skin health and beauty goals, please call 303-973-3683 or ask your questions on our online form. We’ll be sure to get back to you by the next business day.
[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]