Skin is made up of: Protein, Vitamin A (retinol), Vitamin C and Zinc. So it stands to reason that daily nutritional intake should be planned and followed so that skin remains healthy. Follow this link for Home remedy for acne topical treatment
This article reviews:
- Understanding the structure of skin
- What behaviors to monitor
- Foods to reduce and eliminate
- Active ingredients important to skin care pharmaceuticals
- Which foods to include in a dietary intake
The integumentary system comprises of: Skin, Hair, Nails and various Glands. The largest organ of the body is skin, having two layers, the epidermis and the dermis.
The Epidermis is the outer layer of skin that is visually seen and is made up of dead skin cells. Caution is often given to scrubbing and facials, as to not negatively effect the epidermis, in which these dead skin cells monitor protection to the body from pathogens i.e. bacteria and virus, toxins, injury and water.
The Dermis is new skin, that is a deeper and thicker layer housing: blood vessels, sweat and oil secreting glands, nerve endings and hair follicles.
The appearance of skin, hair and nails are important to understanding the health of the individual, or any present deficiencies. Dry skin means that the body is dehydrated and needs water.
Research has shown that the presence of Acne is associated with, but not limited to: Anger and Stress, Nutritional Intake, overproduction of Androgens and Type 2 Diabetes. PCOS is acne commonly found in overweight women, who are told to follow a diabetic diet, obstaining from trans fat, saturated fat and to consume a diet with OMEGA 3.
Skin creams sold over the counter or are prescribed to heal acne contain vitamin A and zinc. Vitamin D is also critical to a skin’s health, but needs to come through nutrition and activated by the sun.
In many studies, the common link to reducing, or eliminating acne lesions are Nutrition Related and reduction of acne is evident within one week to 3 months.
Eliminate trans fats
Reduce, or eliminate for a period of time saturated fats: Butter, cream, ice cream, cheese, pork, salami, ham, sausage, red meat, cookies, chips, white breads, sugar, chocolate candy, carbonated drinks and processed grains
Introduce into your diet: Protein, Vitamin A and C, Zinc, Omega 3. This can be easily done by preparing meals made up of: multi-grains, fruit, vegetables, nuts and fish for omega 3 Extra Virgin Olive Oil. Additionally, following a Low Glycemic Index Diet, according to research, is just as critical.
The following foods contain minerals and vitamins that are needed for flushing excess sodium, toxins and metals out of muscles and organs.
- Protein, Vitamin B: oatmeal, multi-grain breads, egg, skim or 1% milk, lean red meat, chicken
- Zinc: Wheat germ sprinkled onto salads and soups, pumpkin and sesame seeds, red meat, lamb,liver, oysters, peanuts, cocoa powder, watermelon
- Omega 3 for reducing inflammation of skin: 4-6 oz or 112-168g of Fish / Salmon. walnut, almonds and flaxseed 2 tbsp.
- Green Tea contains ployphenols and flavenols which are two antioxidants that promote cellular DNA and membrane structure, ( Great for Acne!).
- The listed fruits vegetables have the highest Vitamin A (RE value).
Vitamin A Fruits: Apricots fresh or dried, Avocado, Cherries, Guava, Grapefruit, Oranges, Cantaloupe melon, Mango, Plantain, Pomegranate, Watermelon
Vitamin A Vegetables: Raw, or cooked, for no more than 7 minutes. Carrots, Broccoli, Dandelion Greens (chard) Mustard Greens, Cooked frozen vegetables no salt, Turnip, Squash, Spinach, Pumpkin, Tomato Sauce, Peas, Sweet Potatoes and Yams
- Fruits and Vegetables 1/2 cup = 1 Serving
- Fats/ Oils 1 tbsp = 1 Serving
- Lean Meat, Fish, Poultry 4 oz = 1 Serving
- Glass of Milk or Water 8 oz =1 Serving
Recommended Daily Nutritional Intake
3 servings (use sparingly) fats, oils, sweets
2 servings (6 – 9 ounces) meat/protein
2 servings dairy
4 servings fruit
5 servings vegetables
4-6 servings bread/starch
Thank You to Pubmed for making available the research needed for this article.
By: K. Crocker-Scardicchio
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