Contrary to popular belief, hydrated skin doesn’t come from simply drinking more water! If we don’t protect our skin barrier too, we can be left with dull, dry and dehydrated skin which can became irritated and inflamed.
We all know by now that consuming certain foods and drinks can lead to skin issues like breakouts, dryness and irritation. Diets that are high in saturated fat and sugary foods can interfere with the skin’s functions, leading to imbalance and inflammation. To find out why, let’s take a good look at our skin.
One of the main functions of our skin is protection
Our skin is the first line of defence against the external environment and the epidermis is continually replenishing and shedding tens of thousands of dead cells every minute to protect our bodies. The outermost layer of the epidermis is called the stratum corneum layer which is made up of very tightly packed cells that helps protect our skin against excessive water loss and the absorption of any harmful substances and allergens through our skin.
Our skin also produces pigment to protect us from harmful UV rays from the sun which can damage the underlying tissues of our bodies. However, pigmentation can’t provide us with complete UV protection, which is why we recommend daily SPF50 protection.
How can the food we eat can help reduce water loss and increase hydration?
Nutrients are essential in helping the skin’s protective barrier. When we eat a healthy, balanced diet that provides the nutrients we require, we can help support the skin’s protective functions.
To help improve and prevent dry skin, we recommend choosing foods that are high:
Vitamin A
This essential nutrient helps to combat dry skin because it contains retinoids and carotenoids. These properties activate certain pathways in the body that directly affect the skin.
Vitamin A can also help repair UV-damaged skin and reduce the symptoms of psoriasis as well as promoting good eyesight and normal functioning of the immune system.
Sources of Vitamin A – cod liver oil, milk, eggs, sweet potatoes, carrots, leafy vegetables and fortified breakfast cereals.
*Diets high in Vitamin A are not recommended during pregnancy.
Vitamin C
As well as helping to keep the skin hydrated, Vitamin C also protects the skin against harmful UV rays. It increases collagen in the skin, reducing age-related skin conditions such as wrinkles, pigmentation, and rough skin.
Sources of Vitamin C – fruit and vegetables are the best sources of vitamin C. Choose bright colours like peppers, green leafy vegetables, strawberries and citrus fruits.
Topically applied Vitamin C has been proven to help slow skin ageing, prevent sun damage and improve the appearance of wrinkles, dark spots, and acne. Vitamin C is an antioxidant, meaning it fights harmful free radicals (toxins) that come in contact with your skin from external sources like air pollution; or from inside the body as a result of normal processes like your metabolism.
Rejuva recommends Vitamin C Radiance Gel and Brightening Ampules from All Skin Med which contain both antioxidants and regenerative growth factors that work at a dermal level to improve your skin’s structure.
Vitamin D
Vitamin D plays an essential role in skin protection and rejuvenation. It help or bodies absorb and retain calcium and phosphorus and contributes to skin cell growth, repair, and metabolism. It enhances the skin’s immune system and helps to destroy free radicals that can cause premature ageing.
Although our bodies produce vitamin D on their own through sun exposure, too much sun speeds up skin ageing. Over time the sun can damage this delicate organ, leading to wrinkles, sun spots, and increased risk of skin cancer. Another reason for daily SPF50!
During the winter months when sun exposure is limited, it’s important to top up levels of vitamin D through your diet and supplements to top up its health benefits.
Few foods naturally contain vitamin D, so for most people, the best way to get enough vitamin D is taking a supplement which have also been found to improve conditions such as acne and psoriasis.
Sources of Vitamin D – oily fish such as salmon, sardines, herring and mackerel, red meat, liver, egg yolks, fortified foods such as some fat spreads and breakfast cereals.
Vitamin E
Vitamin E is another essential antioxidant which helps protect cells from damage throughout your body. It also enhances our immune function and prevents clots from forming in heart arteries.
Vitamin E is found in our sebum (skin oil), which creates a natural barrier to keep moisture in your skin. Sebum, along with vitamin E levels, naturally declines with age, which is one reason why our skin can become dryer as we get older.
Vitamin E is also depleted by UV rays like sunlight, sunbed and even some fluorescent, halogen and incandescent light bulbs – did we already mention daily SPF50!?!
Sources of Vitamin E – plant-based oils, nuts, seeds, fruits, and vegetables.
H3O Night Repair from Rejuvenated contains grape seed extract, a naturally occurring antioxidant which contains Vitamins E and C. It also contains a potent blend of ingredients to strengthen and hydrate your skin whilst you sleep. We love it because it can help reduce the appearance of dark circles and help alleviate menopausal hot flushes and menstrual problems.
Zinc
Zinc is an essential mineral that is needed for numerous healthy bodily functions, including cell division, cell growth, immunity, fertility, hormone health, blood clotting, thyroid function, eye health and wound healing. It is required for building keratin and for the formation of the skin’s structural protein – collagen.
Human studies have shown that decreased zinc results in decreased total collagen. Because of its abundance in the epidermis mild zinc deficiency rapidly leads to roughened skin and impaired wound healing.
Zinc protects our skin form UV damage and works with other vitamins and minerals to help treat skin lesions and when taken orally, it can decrease the severity of acne. It is known to reduce keratinocyte activity, reduce inflammatory response to bacteria and improve immunity.
Sources of Zinc – Oysters, beef, chicken, pumpkin seeds, chickpeas, cashews, beans, and fortified breakfast cereal are a handful of the best sources of zinc if you’re looking to naturally improve your skin’s glow.
Boost your Zinc levels with award winning Collagen Shots from Rejuvenated, which also contain Vitamin C, B3, B5, B6, Hyaluronic Acid , Açai Berry and Copper.
Did you know that around a fifth of our water intake comes from the food we eat?
Most fresh fruit and vegetables are at least 95% water, so fill your plate and eat the rainbow knowing that you’re also strengthening your skin barrier and helping it retain all that extra water you’ve been drinking to give your skin a beautiful, healthy glow.
