MUKTI ARORA

HOD

PG. DEPARTMENT OF COSMETOLOGY

NUTRITION AND HEALTHY SKIN

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NUTRITION

• Nutrition is defined as the process of taking in food and converting it into energy and other vital nutrients required for life. Nutrients are the kind of substances that provide the necessary energy and biomolecules for carrying out various body functions. All the organisms in the universe need nutrients for proper growth and functioning, but they show divergence in how they fulfil their demand.

HEALTHY SKIN

Your skin is much more than an outer surface for the world to see. It protects you from bacteria, dirt and other foreign objects and the ultraviolet rays of the sun, and contains the nerve endings that let you know if something is hot or cold, soft or hard, sharp or dull. Your skin also plays an important role in regulating your body's fluids and ­temperature.

Below the smooth, hairy outer skin, or epidermis, that we see every day is a thick, strong and elastic layer of tissue known as the dermis. The dermis is richly supplied with blood vessels, sweat and oil glands, and nerve endings.

Healthy skin is smooth, with no breaks in the surface. It is warm (not hot or red) and neither dry and flaky nor moist and wrinkled. Healthy skin is a mirror of a healthy body.

ROLE OF NUTRITION IN HEALTHY SKIN

• Nutritional status plays an important role in the maintenance of healthy skin . Macronutrients (carbohydrates, proteins, and lipids) and micronutrients (vitamins and nutritionally essential minerals) work together to maintain the barrier functions of skin in the face of everyday challenges. Changes in nutritional status that alter skin structure and function can also directly affect skin appearance. Unlike many organs, skin nutrition may be enhanced directly through topical applications. Topical application of micronutrients can complement dietary consumption, leading to a stronger, healthier protective barrier for the body.

The Connection Between Nutrition and Skin Health

The connection between nutrition and skin health is undeniable. A well-balanced and nutrient-rich diet provides the building blocks necessary for skin structure, function, and resilience. Antioxidant-rich foods protect against environmental damage, while hydration maintains skin moisture. Additionally, the gut-skin axis emphasizes the importance of a healthy digestive system for radiant skin.

Key Nutrients for Healthy Skin

Vitamins

• Vitamin A: Essential for skin repair and maintenance, vitamin A promotes cell turnover and helps prevent signs of aging. Sources include sweet potatoes, carrots, spinach and liver.
• Vitamin C: A potent antioxidant, vitamin C aids in collagen synthesis, promoting skin elasticity and resilience. Citrus fruits, strawberries, bell peppers and broccoli are rich sources.
• Vitamin E: Known for its antioxidant properties, vitamin E protects the skin from oxidative stress and supports overall skin health. Nuts, seeds, spinach and avocados are excellent sources.
• Vitamin D: While vitamin D is essential for overall health, moderation in sun exposure and dietary sources like fatty fish contribute to maintaining optimal levels.

Minerals

• Zinc: This mineral is crucial for wound healing and maintaining skin integrity. Foods rich in zinc include meat, dairy, nuts and legumes.
• Copper: Involved in the synthesis of collagen and elastin, copper contributes to skin elasticity. Seafood, nuts, seeds and whole grains are good sources.
• Selenium: Selenium, found in foods like Brazil nuts and seafood, contributes to the protection of skin cells against oxidative stress, promoting overall skin health.

Fatty Acids

• Omega-3 Fatty Acids: Found in fatty fish, flaxseeds and walnuts, omega-3 fatty acids contribute to skin hydration and help manage inflammatory skin conditions.
• Omega-6 Fatty Acids: These fatty acids, present in oils such as evening primrose and safflower oil, support skin barrier function and prevent moisture loss.

conclusion