Nutrition is very important for healthy skin. When a person’s diet is healthy and balanced, the skin performs its protective functions more effectively. Eating certain foods can help protect and moisturize your skin.
However, some other products can block or block some of the skin’s protective mechanisms, resulting in dry skin.
Read on to learn more about how nutrition affects your skin. This article also looks at 13 foods that can help fight dry skin, as well as some foods to avoid.
How nutrition can help fight dry skin
The skin is a very important organ. It is a reliable source of barriers to protect the rest of the body from outside threats such as bacteria, oxidants and UV rays.
The skin’s protective barrier function is important to prevent excessive water loss and protect the body from exposure to harmful chemicals and allergens.
Nutrients are essential to help the skin form this protective barrier. Eat healthy, nutritious foods that contain nutrients that help protect the skin.
Even if a person does not eat enough, this can change the function of the skin and cause complaints such as dry skin.
Dry skin can be a symptom of many nutrient deficiencies, including:
- Vitamin A is the source
- Vitamin C is a good source
- Vitamin D is the source
- Vitamin E is the source
- Selenium is the source
Adding these vitamins and minerals to your diet will keep your skin healthy. Consuming the omega-3 fatty acids and antioxidants found in green tea and turmeric may also help prevent dry skin.
Each of these nutrients is discussed in more detail in the following sections.
A tax on livestock
Beef liver is a good source of vitamin A. This is because animals store vitamin A in their liver.
According to the National Institutes of Health (NIH), a 3-ounce serving of baked beef liver contains 6,582 micrograms (mcg), making it a reliable source of vitamin A. This serving size provides 731% of the Daily Value (DV). ). Vitamin A is the source
It is important to note that the maximum daily dose of vitamin A is 3,000 mcg. People should stay within this range, as too much vitamin A can cause toxicity.
It is very effective in fighting dry skin because of the vitamin A, retinoids and carotenoids it contains. These processes activate multiple pathways in the body that directly affect the skin.
Vitamin A can help repair skin damaged by UV rays and reduce psoriasis symptoms.
Each potato, cooked in its skin, contains 1,403 mcg, making it a reliable source of vitamin A. A serving of this size represents 156% of the daily value.
It is also important to note that the highest dietary intake of vitamin A is 3,000 mcg per day. Overeating can be harmful.
The National Institutes of Health says vitamin A plays a role other than fighting dry skin. For example, it can help prevent blood iron deficiency and improve survival from measles and other diseases.
One-half cup of raw bell pepper contains 95 milligrams (mg) of the reliable vitamin C, equivalent to 106% of the daily value.
Vitamin C helps fight dry skin as it significantly increases skin moisture.
In addition, this vitamin protects the skin against harmful UV rays. It also reduces age-related skin conditions such as wrinkles, pigmentation and even tight skin by increasing the amount of collagen in the skin.
Kiwis are another good source of vitamin C. One medium kiwi contains 64 mg of vitamin C, which is 71% of the daily value.
Vitamin C deficiency can damage the skin and cause joint pain, slow wound healing and iron deficiency.
According to the National Institutes of Health, vitamin C has other health benefits besides moisturizing and protecting the skin.
Cod liver oil is full of vitamin D. One tablespoon contains 34 micrograms of vitamin D or 170% of the daily value.
There are different forms of vitamin D, including vitamin D3 and vitamin D2. Vitamin D3 can inhibit keratinocytes that cause dry skin such as psoriasis.
This vitamin can also reduce inflammation, promote wound healing, and help fight UV exposure.
Soy, almond and goat’s milk
Soy, almond and oat milk with added vitamin D are good sources of this nutrient. According to the NIH, one serving contains 2.5-3.6 micrograms, which provides 13-18% of the DV.
The NIH states that one of the beneficial effects of vitamin D is its anti-inflammatory effects.
Sunflower seeds are full of vitamin A. One ounce of dry-roasted sunflower seeds contains 7.4 milligrams, or 49% of the daily value.
Vitamin E is an antioxidant and can help fight the negative effects of UV damage, such as skin dryness and pigmentation.
The combination of vitamin A and vitamin C sources can help reduce inflammation and redness in the skin.
Oysters are rich in zinc. A three-ounce serving of fried oysters contains 74 milligrams of zinc, or 673% of the daily value.
Zinc is an important nutrient that protects the skin from UV damage. This limits the amount of radiation that penetrates the skin and prevents the skin from drying out.
Combining a source of zinc and vitamin C can help fight acne breakouts as they are both antibacterial.
Beans are also a good source of zinc. Half a cup of cooked beans or vegetables contains 2.9 mg of zinc, or 26% of the daily value.
According to the NIH, zinc has many health benefits beyond moisturizing and hydrating the skin. For example, it can boost the immune system, speed wound healing, and help treat diarrhea.
10 yellowfin tuna
Yellowfin tuna is a good source of selenium. Three ounces of cooked yellowfin tuna contains 92 micrograms of selenium, or 167% of the daily value.
Selenium protects the skin from harmful ultraviolet rays and increases the activity of skin enzymes.
Selenium also helps treat psoriasis symptoms by increasing glutathione peroxidase levels in people with the condition.
Avocado is a good source of omega-3.
A diet low in omega-3 fatty acids can contribute to dry skin, itching and dermatitis.
A 2015 study found that taking an omega-3 supplement for 60 days reduced itching and increased skin hydration.
When researchers combined this research with fish oil supplementation, they found that long-term use of omega-3 supplements could have similar effects.
Green tea can also help fight photoaging, which can lead to hyperpigmentation, dry skin, and other signs of UV damage.
Green tea can increase the content of collagen and elastin fibers in the skin and reduce oxidative stress. This can lead to smoother, more moisturized skin.
Turmeric is another product that helps fight dry skin. Curcumin, a compound in turmeric, has anti-inflammatory properties.
A 2019 review of trusted sources found that curcumin can help fight the effects of psoriasis and dermatitis. Topical application of curcumin can also help with acne breakouts as this compound has antibiotic properties.
Food to avoid
Certain foods, drinks and other substances can cause dry skin.
A 2020 study found that a high-fat diet can cause skin inflammation, which can affect the skin’s barrier function. Also, eating too many sweet or fried foods can cause inflammation and change the thickness of the skin.
Alcohol consumption can dry out the skin and weaken the skin’s ability to form a barrier against external factors.
In addition, smoking can change the thickness of the skin, cause dryness of the skin and change the color of the skin.