Today I will continue to share with you the secret to making your skin better.

Take eating as an example. We eat a variety of foods every day, but do you know which foods are good for the skin?

Today I will take you to take a look at the nutrients in food that are beneficial to the skin.

These nutrients include vitamin A, vitamin C, essential fatty acids and antioxidants, as well as water.

Vitamin A

The first letter in the English alphabet is A, so vitamin A is the first vitamin you should consider for skin care. It is also one of the few vitamins that can cause physiological changes in the skin at the cellular level.

If the human body is exposed to ultraviolet rays or is exposed to dark clouds, the skin may be deficient in vitamin A.

Vitamin A is an essential component for the function of skin cells. If vitamin A is lacking, the regeneration rate of skin cells will slow down, the stratum corneum will become thicker and rougher, and the dermis will not be able to play its due role.

Problems such as hyperpigmentation and acne are more common in people who are deficient in vitamin A because their skin does not renew itself normally (the normal cycle should be 28 days) and therefore does not have optimal healing capabilities.
Vitamin A is essential for the proper functioning of all types of skin cells, including healing, regeneration, exfoliation and repair. Vitamin A keeps skin elastic and prevents pore laxity (loose and dilated pores), hyperpigmentation and acne.
You can get vitamin A from carrots and sweet potatoes. These foods contain carotenoids such as beta-carotene, which can be converted into vitamin A in the human body.

Animal livers are a great source of vitamin A, even the best sources of vitamin A, such as turkey liver.

Orange vegetables also contain beta-carotene, but the amount of beta-carotene converted into vitamin A is smaller than in liver.

Beta-carotene is essentially an antioxidant, and increasing its intake can protect you from free radical damage.
You can get vitamin A directly from the following foods or by consuming beta-carotene, which is converted into vitamin A:

•Animal liver (vitamin A);
•Sweet potato (beta-carotene);
•Pumpkin (beta-carotene);
•Carrots (beta-carotene);
•Kale (beta-carotene);
•Goat cheese (vitamin A);
•Apricot (beta-carotene);
•Eel (Vitamin A).

Regarding the recommended daily intake of vitamin A, it is 0.7 mg for men and 0.6 mg for women.

Vitamin E

Vitamin E is very good for the skin because of its hydrating and healing properties.

Vitamin E is a fat-soluble vitamin that acts as a skin anti-inflammatory. Vitamin E is also an antioxidant that can fight free radical damage to the skin.

In addition, vitamin E is a comprehensive immune booster.
The following foods are rich in vitamin E:

•Wheat germ and sunflower oil;
•almond;
•hazelnut;
•sunflower seeds;
•Kale;
•avocado;
•sweet potato;
•tomato.

Vitamin D

Vitamin D is essential for preventing osteoporosis.

In addition, more and more skin studies show that vitamin D is also essential for good skin.

It is generally believed that vitamin D can enhance skin elasticity, effectively reduce acne, stimulate collagen production, reduce the appearance of fine lines and dark spots, improve skin moisture and gloss, and protect the skin’s natural immune mechanism.

Vitamin D is a nutrient that the body produces naturally when exposed to sunlight, but the body’s ability to produce it decreases as we age (in fact, the body’s vitamin D levels drop by 50% from age 20 to 70).
This means that as we age, our skin will produce less and less vitamin D from (limited) sun exposure.
At age 20, you only need to expose a dime-sized area of skin to sunlight for 20 minutes to produce sufficient amounts of vitamin D in your body.

So don’t fool yourself into thinking that you can store vitamin D by being in the sun all day long.

In fact, after you spend 20 minutes in the sun, your body will no longer produce vitamin D.

If you continue to spend time in the sun after that, you are damaging your skin.
However, as you reach middle age and older, you will need to eat more vitamin D-rich foods or take vitamin D supplements because you are not producing enough vitamin D.
You can get vitamin D from the following foods:

•tuna;
•salmon;
•Egg;
•Soy milk;
•Orange juice concentrate.

Vitamin C

The human body can produce vitamin D on its own, but it cannot produce vitamin C on its own and must rely on food to absorb vitamin C.
Vitamin C is known to be a potent antioxidant. It is also a free radical scavenger that actively hunts down free radicals. It’s also a key factor in prompting skin to produce collagen, which keeps skin looking moisturized and youthful.
Vitamin C in the diet can combat transepidermal water loss and prevent stratum corneum damage.

Vitamin C also contributes to blood vessel health and can prevent capillary breakage by strengthening their walls.

Vitamin C can also prevent skin redness and swelling.
Interestingly, many foods contain more vitamin C than oranges, including:

•Red and green peppers;
•Kale;
•strawberry;
•kiwi;
•Citrus fruits;
•tomato;
•Dark leafy green vegetables;
•cauliflower;
•Pineapple (also contains bromelain, which aids in the digestion and breakdown of food);
•Mango;
•Brussels sprouts;
•Parsley, thyme and basil, etc.

B vitamins

Why should I recommend vitamin B supplements or vitamin B complex supplements to people who are stressed?

Basically, stress depletes the body’s B vitamin reserves, leaving the body unable to make ends meet.

Vitamin B supplements won’t reduce stress (I’d swallow a handful of B vitamins if it did that), but they can replenish your body’s B vitamin stores if you’re stressed.
There are 8 types of B vitamins, some of which have other names, namely: vitamin B1 (thiamine), vitamin B2 (riboflavin), vitamin B3 (niacin), vitamin B5 (pantothenic acid), vitamin B6 (no Also known as), vitamin B7 (biotin), vitamin B9 (folic acid) and vitamin B12.
Vitamin B1 is a vitamin that the human body cannot produce on its own. It is essential for the regeneration of collagen in the skin. Vitamin B1 is found in foods such as whole grains, beef, pork, eggs, and beans.
Vitamin B2 is a key factor in repairing tissues in the body and helps heal wounds. One study in rats found that rats lacking vitamin B2 had slower wound healing. Vitamin B2 is found in foods such as milk and dairy products, mushrooms, cooked spinach, corn flakes (very high in vitamin B2), liver, eggs, and tempeh (a soy product).
Vitamin B3 (most beneficial to the skin when in the form of niacinamide) is a skin beautifier that has the effect of making the skin brighter and moisturized. It boosts the energy of skin cells and repairs their DNA. It also stops the spread of pigment in the skin. Foods such as brown mushrooms, potatoes, bran flakes/cereals, porridge, cheese, liver, chicken, turkey, beef, lamb, pork, pumpkin, tempeh and peanuts are all rich in vitamin B3.
Vitamin B5 helps reduce the occurrence of acne problems. Although the research has not been confirmed, a 2014 study conducted in New York showed that vitamin B5 does have benefits for the skin. Vitamin B5 is found in foods such as beef liver, shiitake mushrooms, sunflower seeds and chicken.
Vitamin B6 helps regulate hormone levels in the body. If you’re prone to hormone-triggered acne (either around your period or during specific times in your menstrual cycle), this vitamin may help you, and you can determine this by checking your skin care diary. Foods such as liver, chickpeas, and farmed or wild Atlantic salmon are rich in vitamin B6.
Vitamin B7 is a component of keratin, a key component of skin. It makes the skin tough and elastic, preventing it from loosely adhering to other organs. Your nails and hair are also made of keratin. Scientific experiments show that people who are deficient in vitamin B7 can supplement it through food and supplements. But for people who are not deficient in vitamin B7, there is currently no research to prove that taking large amounts of vitamin B7 supplements can benefit the body. We can get vitamin B7 from foods such as meat, egg yolks, salmon, beef liver, sweet potatoes, sunflower seeds, soybeans, wheat bran, avocados and spinach.
Vitamin B12 is beneficial for the production of new cells, and a lack of vitamin B12 can cause pigmentation and spots on the nails. Vitamin B12 also helps the body use protein to create healthy skin cells. But researchers at the University of California, published in Science Translational Medicine, show that vitamin B12 can change the way the skin responds to the bacterium Propionibacterium acnes, which means that vitamin B12 may trigger acne.
It can be seen that it is very meaningful for us to record the symptoms and feelings of the skin according to our actual situation.

If you suspect you are vitamin B12 deficient, you should consult a professional doctor. Vitamin B12 is found in foods such as beef, lamb, calf liver, mussels and oysters.

essential fatty acids

Essential fatty acids are “essential” because your body needs them to function.
While the body can synthesize most of the fatty acids it needs, the body cannot produce linoleic acid and alpha-lipoic acid, so we need to obtain these fatty acids from food. These basic fatty acids can be used to build specialized fatty acids, such as omega-6 fatty acids and omega-3 fatty acids, which are necessary for the normal functioning of all cells in the body.
Omega-6 fatty acids (linoleic acid) are found in foods such as leafy vegetables, peanuts, grains, seeds, vegetable oils and meat, and it is usually easy for the body to obtain enough omega-6 fatty acids from the diet.
In contrast, omega-3 fatty acids (alpha-lipoic acid) are difficult to obtain from food, and careful attention should be paid to intake when taking supplements. Foods such as salmon, mackerel, mung beans, edamame, flaxseeds, walnuts, hazelnuts and wheat germ contain omega-3 fatty acids. The body also needs to balance the levels of omega-6 fatty acids and omega-3 fatty acids, as it is important to maintain homeostasis in the body.
For the skin, essential fatty acids are mainly responsible for regulating cell membranes.

Cell membranes keep water and nutrients within skin cells while blocking out unwanted substances.

In addition, essential fatty acids can delay skin aging, prevent skin dryness, and reduce wrinkles.

Interestingly, essential fatty acids also play a role when skin is overly oily. Because essential fatty acids stimulate the skin’s proliferative process, thus cleansing skin oils, which, if left untreated, can clog pores.
In general, essential fatty acids balance the body’s water levels.

As you age, your body struggles to retain water in your cells, and only increasing your intake of essential fatty acids can combat this. Omega-3 fatty acids slow down skin aging, while omega-6 fatty acids help address sensitized and inflammatory skin conditions (such as eczema, psoriasis, and rosacea).

water and essential fatty acids

The relationship between water and skin is a controversial topic. Some skin care professionals believe that drinking water will not bring obvious benefits to the skin.
This statement is only half true.
In fact, unless you consume essential fatty acids directly, you won’t see the skin benefits of drinking water. Essential fatty acids successfully help the skin retain moisture by repairing cell membranes.
You can drink as much water as you want, but unfortunately, water won’t stay in the skin unless you have enough essential fatty acids to strengthen the skin’s protective layer and the membranes of individual cells.
I like to use a water balloon analogy to explain this. Think of an empty water balloon. Its outer layer is equivalent to the cell membrane of a skin cell. If the ball walls are intact, once the ball is filled with water, the water will remain inside the ball. But if the intake of essential fatty acids is insufficient, the ball wall will have holes and the water inside the ball will leak out.
If we consume enough essential fatty acids, moisture can prevent dryness, tightness, and flaking of the skin. Dehydrated skin has less elasticity and is more prone to wrinkles, whereas well-hydrated skin looks plump. One study showed that drinking just half a liter of water a day can increase blood flow to the skin, which means more oxygen gets into the skin, which can help the skin in the short term.
Professional skin care professionals recommend that we drink 1 to 2 liters of water every day, which can keep our eyes and joints comfortable and lubricated, eliminate waste and toxins, and provide skin cells with sufficient moisture.
Common symptoms of dehydration include dry mouth, chapped lips, or painful dry eyes. Other symptoms of dehydration include unexplained headaches, fatigue, dizziness, and cloudy or reddish urine (normal urine should be clear and light yellow, rather than yellow or other darker colors like sunflowers).
Skin dehydration test
My favorite way to test skin’s hydration is to pinch the skin with my fingers. Pinch the skin on the back of your hand for a few seconds and release. If the skin immediately bounces back to its original position, it means the skin is adequately hydrated. If it takes a second or two to recover, your skin is dehydrated.

β-glucan

β-glucan is an unsung skin care “hero”. It is a polysaccharide that helps maintain cell structure and provides energy to the body.
Beta-glucan also has healing properties and is an ingredient in skin care products for sensitive skin. Beta-glucan is an antioxidant that reduces unwanted irritation and inflammation on a cellular level by helping the immune system better deal with harmful invaders, such as stress or diseases that may affect the skin. Additionally, beta-glucan minimizes skin damage caused by toxins and stress.
Although it is not as well-known as vitamin A or vitamin C, this ingredient is very effective in skin care, so we should consume more beta-glucan.
Beta-glucan is found in the following foods:
•Mushrooms, including shiitake mushrooms, maitake mushrooms, reishi mushrooms, etc.;
•oat;
•barley;
•Algae.

Antioxidants

As mentioned earlier, antioxidants are essential in fighting oxidation and free radicals, as well as delaying the natural aging process.

Antioxidants are vitamin-like compounds found in plant foods and their extracts that protect collagen and other cells in the skin’s structure.
Vitamin C, vitamin E, vitamin D, beta-carotene and beta-glucan are themselves antioxidants. Other foods rich in antioxidants include goji berries, granola, blueberries and cherries.

In general, fruits and vegetables can help you with antioxidants, so don’t limit yourself to goji berries and lemons.

When it comes to antioxidant quantities, we advocate that the more the better.

So, you should send an entire army of antioxidants to fight the antioxidant battle, not just one soldier.
Other antioxidant-rich foods include:

•tomato;
•turmeric;
•Thyme;
•ginger;
•cranberry;
•Kidney beans;
•Dark chocolate (yes, you can eat it without fear!);
•blueberry;
•Hickory nuts.

zinc

When you think of nutrients that make your skin rejuvenated and radiant, you might not think of zinc.

But actually it’s very

Important because it enables more than 100 enzymes in the human body to function well.
Zinc is a trace element, which means you don’t need much per day, just 15 milligrams, and pregnant and lactating women need a little more. Please discuss with your doctor to determine intake.

Zinc is required for the functioning of cell membranes and the production of new cells.
Although technically not an antioxidant, zinc is the star of the skin’s defense team.

It protects fats in the skin, prevents the formation of free radicals, and also plays an important role in skin healing. If you accidentally cut your skin, you can use zinc to avoid inflammation and repair the damage.

Zinc is also a known immune booster and can reduce the amount of oil your skin naturally produces, preventing the onset of acne.

Foods such as oysters, lean animal meats, legumes, nuts and whole grains are rich in zinc.

Phytonutrients

Phytonutrients refer to beneficial compounds in plants. They occur naturally in some foods, and you can also find phytonutrients in many skin care products.

Phytonutrients are not essential nutrients for the human body, but that does not mean that phytonutrients are useless.
Carotenoids such as beta-carotene are phytonutrients, as are flavonoids in tea, red wine, and apples, and resveratrol in peanuts, pistachios, red wine, and white wine.
Lycopene and lutein are also phytonutrients. Among them, lycopene can prevent the degradation of collagen in the skin and help the skin resist ultraviolet rays (however, sunscreen is still an essential skin care product).
Lutein can protect local skin from blue light damage and also help protect vision health.

Lutein is found in foods such as dark leafy green vegetables and egg yolks.
You may want to ask what is the best phytonutrient we can get, and my answer is: DIM (Diindolylmethane). Although this is a professional term, it appears very frequently in the field of skin care.
DIM is a phytonutrient found in cruciferous vegetables such as Brussels sprouts, kale, broccoli and cabbage. DIM can regulate estrogen levels in the body and is a common ingredient in estrogen blockers, but its effectiveness has yet to be evaluated. However, some of my patients with hormonal acne have found relief after taking nutritional supplements containing DIM. In addition to taking DIM supplements, if you want to get DIM from your diet, you can try eating a kale smoothie.
I had a client who had multiple consultation appointments and then canceled them because she was so frustrated with her skin condition that she couldn’t leave the house without makeup, which she still had to wear even when she came to see us for a consultation.

But we prefer to see the true state of our clients’ skin, which is crucial for us to provide professional services.

Thereafter, she started using DIM and zinc supplements. A month later, I called her to remind her to make an appointment for the next consultation. Her voice on the other end of the phone was very confident and she admitted that her skin condition had improved significantly. After 8 to 10 weeks, her acne symptoms dropped from level 3 to level 1, and the health of her facial skin was also greatly improved: there was no longer redness or swelling, and no erythema due to emotional problems; although she still had acne occasionally, it was not Will leave acne marks.

Collagen

Collagen is one of the proteins that makes up the structure of human skin and other connective tissues.

Collagen makes the skin firmer and hugs the contours of the face. However, the body’s natural collagen reserves begin to gradually decrease from the age of 25.
Collagen for external use cannot reach the dermis because its molecules are too large.

However, it can work through nutrients (such as vitamin A, vitamin C) or clinical treatment. When you consume hydrolyzed collagen, it produces dramatic results. But it is not suitable for vegetarians, as the sources of hydrolyzed collagen are usually marine or bovine.
Collagen supplements not only contain collagen, they often also contain vitamin C and other ingredients that encourage the skin to produce its own collagen. But remember, consult your doctor before using.

Remember, once these nutrients start working for your skin, it’s important to stick with them and incorporate them into your daily routine.