WHAT SKIN PRODUCTS ARE MOST NEEDED

Skin friendly products. We determine the necessary vitamins and microelements, as well as in which foods these substances useful for the skin are contained

INNA CODRU , SEPTEMBER 18, 2018

Too often we try to pick up certain foods to solve certain skin problems, hoping that a face mask will solve all our problems. The following is an excerpt from "The Beauty of Dirty Skin: The Amazing Science of Looking Radiant From Within" by dermatologist Whitney Bowe, MD, which explains the importance of nutrition and supplementation to skin health, including facial skin-healthy foods and the supplements she recommends to his patients.

For the most part, we can get all of our nutrients, including vitamins, minerals, and probiotics, from the foods we eat on a daily basis. In principle, this is very good and correct, and we should strive for this. But let's be honest: reaching optimal levels with food alone is not realistic today. We are all quite busy people, and our gastronomic options can change and shrink from time to time, despite our best efforts.

What we're going to talk about today are the vitamins and supplements that are most useful for two important purposes: first, supporting the virtual gut-brain axis, keeping our digestive tract as efficient as possible, and second, giving the body what it needs. what it takes to effectively maintain healthy skin (and, I should add, healthy hair and nails).

None of the items listed below will cost too much, and they can all be purchased at your local pharmacy without a prescription. (However, check with your doctor if you are already taking any medications or supplements. Get his "okay" before you decide to take any new supplements.)

Here are Whitney Bow's recommendations for those who are looking for the right foods to maintain the beauty of their skin:

VITAMIN E (400 IU per day)

This fat-soluble vitamin is an antioxidant that stops the formation of free radicals when fat undergoes oxidation. In addition to its activities as an antioxidant, vitamin E is involved in strengthening the immune system, the extracellular matrix, regulating gene expression, and possibly other metabolic processes.

The term "vitamin E" is actually a collective name for a group of fat-soluble compounds with characteristic antioxidant properties. Vitamin E is very difficult to replenish through food, because it is not found everywhere (sunflower seeds and some nuts contain this vitamin). In addition, UV radiation (sunlight) quickly depletes vitamin E.

VITAMIN C (1000 mg per day)

Often associated with citrus fruits, this vitamin is great for boosting immunity. It not only promotes the proliferation of fibroblasts (fibroblasts are the cells that produce collagen and other fibers), but also acts as an assistant (“cofactor”) in enzymatic activity that directly affects the health and functionality of the skin. It even controls part of the DNA repair that works in skin cells to prevent cancer. Its action inside cells controls skin pigmentation (melanocytes), making it a very useful ingredient in products that affect skin discoloration.

Since this vitamin is so easily excreted from our body, it would be ideal to consume foods rich in vitamin C throughout the day, including fresh fruits and vegetables in the diet, and dietary supplements in the cold season. Skin-friendly foods high in vitamin C include red peppers, cabbage, broccoli, brussels sprouts, tomatoes, lemons, kiwis, and of course oranges (but please consume them in their natural form, not in juice form! ).

VITAMIN D (1000 IU per day)

In fact, the hormone, not vitamin D, is produced in skin cells when exposed to UV radiation from the sun. It is involved in a wide variety of biological processes associated with promoting human health, including strengthening bones and increasing calcium levels. In fact, there are receptors for vitamin D throughout the body, which speaks to its importance. Both laboratory and animal studies show that vitamin D protects neurons from the damaging effects of free radicals and can reduce skin inflammation - a very important vitamin in terms of skin health.

In 2017, a team of researchers at University Hospitals at Cleveland Medical Center showed that taking vitamin D capsules can help quickly relieve inflammation of the skin caused by sunburn. They also provided evidence that vitamin D deficiency and the development of melanoma, the deadliest type of skin cancer, are linked. And here's another important fact: vitamin D performs many of its tasks qualitatively, by maintaining the intestinal microflora in good condition.

The best way to get this vitamin is by consuming both supplements and foods and drinks fortified with vitamin D. And try not to expose your skin to excessive sun exposure. Foods such as salmon, mushrooms, cheese, eggs plus fortified foods such as almond milk contain vitamin D. The safe upper limit is 4,000 IU per day, so if you take 1,000 IU and eat several eggs or a piece of salmon in one 24 hour period, then you are in a relatively safe range.

CALCIUM (500 mg per day)

A common element in most cells in the human body is calcium, which is critical to the health of not only your bones and teeth, but many other organs of the body, including the skin, where it plays a role in regulating many of its functions. Most of the calcium in the skin is found in the outermost layer of the skin, and if it becomes insufficient, your epidermis can become brittle, thin, and dry. The lack of calcium in the skin stops the production of new cells and the removal of dead skin cells.

In other words, cell renewal becomes critically small. Calcium ions also allow neurons to signal to each other, and the gut-brain-skin connection kicks in. Therefore, it will be very good to find a supplement that contains not only calcium, but also vitamin D (in this case, you will not need to take additional vitamin D).

COLLAGEN

Collagen is the most abundant protein in the body. It makes up one third of the total proteins, makes up three quarters of the skin's dry weight, and is the most abundant component of the extracellular matrix. So, as you can imagine, collagen is constantly going through a cycle of renewal (including cell renewal and skin repair). And it is collagen that gives our skin (and muscles, which are also rich in collagen) the ability to quickly repair cells after damage. Taking additional collagen supplements greatly aids in this renewal process.

MICROELEMENT SUPPLEMENTS

The minerals most important for skin health are zinc, copper and selenium. If you get enough of them and are not deficient in these minerals, then you are unlikely to need supplements, but be sure to get tested by a doctor. And if it turns out that you need certain elements, then try to select such vitamin complexes (containing the vitamins that we talked about above), in which these trace elements will also be present.

Copper (1.5 - 3 mg per day)

Copper peptides in skin care products promote the production of collagen and elastin, not to mention other important elements of the skin, and act as an anti-inflammatory agent. Copper also benefits your skin when taken orally because it is a factor in many of the enzymatic activities that promote healthy skin, hair, and even eyes. Good food sources of copper include dark green leafy vegetables, legumes (especially legumes), nuts and seeds, mushrooms, shellfish (especially oysters), avocados, and whole grains.

Selenium Chelated (45 mcg per day)

This trace element is an antioxidant that protects other antioxidants such as vitamin E. Research has shown that selenium deficiency may play a role in fighting inflammatory skin conditions such as acne, eczema, and psoriasis. Selenium functions in an enzyme called glutathione peroxidase, which is important in preventing inflammation that often characterizes acne. Foods high in selenium include brazil nuts, halibut, sardines, marbled beef, turkey, and chicken.

Zinc (10-30 mg per day)

This mineral also works as an antioxidant, reducing the formation and impact on the body of free radicals, protecting the sebaceous glands of the skin and fibroblasts. Since zinc is involved in cellular metabolism and immune function, it is also believed to help reduce acne flare-ups. The amount you need to take will depend to some extent on your diet (zinc is naturally found in meats, herbs, grains, oysters, sesame and pumpkin seeds, peas and beans).

Of course, the main thing is not to overdo it with zinc, because too much of it will put you at risk of copper deficiency (large doses of zinc prevent the absorption of copper in the digestive tract). These two minerals work together. Do not take zinc on an empty stomach because it can cause stomach upset and nausea. Aim to take zinc with or immediately after meals.

PROBIOTICS (10 to 15 billion CFU each day)

While the ideal solution to get probiotics is to consume fermented foods and drinks such as sauerkraut, pickles, etc., there is nothing wrong with taking probiotic supplements. Probiotics help boost the immune system by often changing the immune response to various anti-inflammatory conditions. And this ability to positively impact chronic inflammatory conditions means that probiotics can play a role in the treatment of chronic diseases ranging from inflammatory bowel disease to acne, rosacea, eczema and premature aging from overexposure to UV radiation.

Both consumption of probiotic foods and drinks and supplements are optimal to ensure that you are getting enough probiotics. Please do not stop taking pharmaceuticals that your doctor or dermatologist has prescribed for you. These supplements do not replace medications or sunscreen. They will work in tandem with any other product that you are currently using and will positively affect the condition of your skin. As a reminder, if you are taking oral antibiotics, take probiotics, in the hours between antibiotics. This will support your intestinal microflora.