As our largest organ, our skin performs a variety of functions
including protection, temperature regulation, insulation and sensation.
The skin is constantly renewing and replenishing its cells at the
astonishing rate of 30,000 to 40,000 cells per hour. At this rate, the
entire epidermis, the outermost layer of the skin, is replaced
approximately every 35 days.
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The skin is our first line of defense against external and environmental
factors as it provides a major barrier against pathogens, viruses, and
other foreign substances.
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The ability of the skin to hold water, regulate the release of water
from the body, as well as providing waterproofing protection, is
critical for maintaining health.
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The skin contains an extensive network of nerve cells that allow us to
feel the sensations of temperature, pressure, touch and injury.
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Melanocytes are the skin cells responsible for the production of melanin
in response to ultraviolet light. Melanin absorbs UV rays, shielding
underlying tissues from damage.
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Just as the dermis regulates body temperature through the production of
sweat and by evaporation to cool the body, it also maintains internal
body temperature by controlling red blood cells. When the body is hot,
red blood cells in the dermis expand, allowing heat to be released
through the surface of the skin.
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Skin cells, with the assistance of sun's ultraviolet B rays, produce
vitamin D. Ten to fifteen minutes of daily sun exposure without the use
of sunscreen will produce approximately 10,000 IU's of vitamin D,
depending on individual skin color.
Some of us are born with flawless skin. While genetics
does play a role in the look and condition of our skin, nutrition, good
skin care and lifestyle habits all have an effect. In fact, nutritional
status plays a very important role when it comes to the maintenance of
healthy skin. Macronutrients (carbohydrates, proteins and fats) and
micronutrients (vitamins, minerals and phytonutrients) work together to
maintain the barrier function of the skin while dealing with the daily
challenges of pathogens, chemicals and environmental pollution. In other
words, nutritional status that supports skin structure and function can
also directly affect skin appearance in positive ways by fighting acne,
minimizing wrinkles and enhancing your skin's natural beauty. To
rejuvenate our skin and maintain a youthful appearance, we need to
provide the right nutrients for our skin including these vitamins and
minerals:
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Antioxidants - The skin is constantly exposed to high
concentrations of oxygen, UV light, and oxidizing chemicals,
highlighting a role for antioxidant vitamins in skin function.
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Vitamin C is critical for strong, healthy skin as it plays a role in the production of collagen which keeps skin supple and tight.
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Vitamin E helps to moisturize the skin and has the potential to
overwhelm unstable free radicals believed to be destructive to skin
tissue.
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Vitamin A promotes cell turnover and is one of the most widely
acknowledged nutrients for the skin. Foods that support skin health
include tropical fruits, broccoli, almonds, whole grains, carrots,
pumpkins seeds, oily fish such as salmon, mackerel and sardines.
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Thiamine - Part of the B complex of vitamins, thiamine helps
ensure normal cellular functioning of the skin, and strengthens the
skin's outer protective barrier, locking in moisture and keeping
irritants out. Foods high in thiamine include nuts and seeds, pork, and
fish, such as tuna and pompano.
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Zinc - Normal epidermal cell growth relies on adequate amounts of
zinc. Zinc is an essential mineral that assists in the proper structure
of proteins and cell membranes and improves wound healing. Foods
containing zinc include oysters, beef, peanuts and crab.
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Selenium - Selenium is required in the production of glutathione,
a free radical fighter. Foods high in selenium include pork, shellfish,
bran and fish.
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Essential fatty acids - Known to be anti-inflammatory, omega-3
fatty acids aid in the reduction of inflammatory skin conditions and
improve overall skin health. Foods that contain omega-3 essential fatty
acids include flax seeds, walnuts, cold water fish and enriched eggs.
Poor nutrition and unhealthy habits contribute to skin
problems including sun damage, wrinkling and a dull complexion. Take
responsibility for skin health by eating a healthy amount of colorful
plant foods, using sunscreen, exercising regularly, not smoking,
hydrating with water, managing stress, and getting adequate amounts of
sleep each night. The beauty of skin is that you can care for it both
internally and externally. Lotions and creams with vitamins and minerals
can help to lock in moisture, minimize wrinkles, smooth roughness,
improve skin tone and give the appearance of younger, more youthful
looking skin. As you make the lifestyle changes necessary to prevent or
minimize the signs of skin aging, you should begin to see through that
newly radiant, vibrant skin into a body full of health and vitality.
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