Skin health - diet for perfect skin

What does "skin care" mean to you? Most of us first think of how we take care of our skin from the outside - with things like serums, moisturizers and exfoliating products that we apply to our skin. Celloptimum believes that topical skin care works best when it is part of a holistic approach, which includes important lifestyle factors such as a healthy balance between good diet, collagen supplements, vitamins, minerals and exercise.

By also adding the right vitamins and other nutrients like collagen to your diet, you provide your body with the building blocks it needs to heal and defend itself - and you can help take care of your skin from the inside out! Vitamins, minerals and other nutrients, such as collagen, vitamin C and hyaluronic acid are important tools for achieving a vibrant and youthful skin - and should be used as the concept from the inside out.

And if you don't take supplements, that's no problem - it's actually more important to consume enough vitamins and other nutrients through your diet than to take them as supplements. But remember that some of the building blocks for vital skin, such as collagen, hyaluronic acid and other substances, are not so common in a traditional diet.

We tell you how each nutrient can help boost your skin's overall health and appearance. We cover the best skin ingredients you should have in your daily skincare routine - get ready to take notes!

1. Alpha lipoic acid (ALA)

Why is ALA good for your skin?

Alpha lipoic acid is an antioxidant that has long been widely used as a potent anti-inflammatory ingredient. It works in the skin's plasma membrane to fight free radicals, which can cause skin to age prematurely. ALA also has an exfoliating effect on the skin.

This antioxidant has been rated as more powerful than both Vitamin C & Vitamin E, likely due to it acting as a booster for both of these vitamins/antioxidants. The anti-inflammatory properties of alpha lipoic acid make it a useful tool for reducing reddened skin, spots from eczema and rosacea, as well as having a soothing effect on irritated skin.

Skin benefits of alpha lipoic acid:

• Helps repair photo-aging
• Neutralizes free radicals
• Reduces wrinkles and fine lines
• Anti-inflammatory

Found in the following foods:

• Spinach
• Brussels sprouts
• Red meat
• Carrots
• Broccoli
• Potatoes
• Beetroot
• Tomatoes

2. Vitamin D

Why is vitamin D good for your skin?

Vitamin D is what the skin longs for during the winter darkness when we dream of sunnier days. The skin is triggered to create this fat-soluble hormone when exposed to the sun's UVB rays, making it beneficial for the skin to absorb a healthy amount of sun.

Vitamin D has been linked to better acne-prone skin with vitamin D in several studies, making sunshine or supplements beneficial for those with acne-prone skin. Vitamin D has also been credited with stimulating the healthy growth, repair and renewal of skin cells; all are important for aging or sun damaged skin.

Another interesting fact about this “sunshine vitamin”? Melanin helps block UVB rays from entering the skin, so those with skin with more melanin (skin pigment) experience less UVB-related sun damage to their skin. This means that people with more melanin will suffer less sun damage to their skin, but are also more likely to be deficient in skin-healthy vitamin D. In summary, this vitamin is all about balance!

Skin benefits of vitamin-D:

• Neutralizes free radicals in the skin
• Supports cellular growth of the skin
• Supports the repair and renewal of skin cells
• Anti-acne benefits

Found in the following foods and other sources:

• Sunlight
• Maitake mushroom
• Chanterelle mushroom
• Portobello mushroom
• Fish
• Egg yolks

3. Coenzyme Q10

Why is CoQ10 good for your skin?

This powerful antioxidant is found naturally in our bodies, in mitochondria that produce energy in our cells. As with collagen and hyaluronic acid, the production of CoQ10 decreases as we age.

To get the anti-aging benefits of Coenzyme Q10, you need to apply it or eat it. Adding this antioxidant to your diet or skin care routine energizes skin cells to reduce oxidative damage to the skin and reduce fine lines and wrinkles.

Skin benefits of CoQ10:

• Neutralizes free radicals in the skin
• Improves the structure of the skin
• Reduces wrinkles and fine lines in the skin
• Prevents sun damage to the skin

Found in the following foods:

• Peanuts
• Pistachio almonds
• Soybeans
• Spinach
• Lentils
• Chicken, pork and beef
• Cauliflower
• Broccoli
• Fatty fish
• Oranges
• Strawberries
• Sesame seeds

4. Vitamin B3 - niacinamide

Why is vitamin B3 (niacinamide) good for your skin?

Also known as niacin or niacinamide, vitamin B3 acts as an antioxidant, and acts as an antioxidant and brightens the skin. Vitamin B3 "strengthens the skin's barrier function." That's important for two reasons: first, a strong skin barrier helps lock in moisture, leaving your skin feeling soft and hydrated. Second, a strong skin barrier also keeps skin-damaging irritants out - meaning less pollution, dirt and oil clogging your pores.

Skin benefits of vitamin-B3 (niacinamide):

• Reduces inflammation in the skin
• Minimizes the appearance of pores in the skin
• Strengthens the lipid barrier in the skin
• Balances skin tone
• Brightens the skin

Found in the following foods:

• Spirulina
• Coffee
• Potatoes
• Green peas
• Chicken breast
• Salmon
• Turkey
• Tuna
• Peanuts
• Chia seeds
• Avocado
• Brown rice
• Whole grains
• Sponge

5. Flavonoids

Why are flavonoids good for your skin?

Flavonoids are various compounds found naturally in many fruits and vegetables. They are also found in products such as wine, tea and chocolate. There are six different types of flavonoids found in food, and each kind is broken down by your body in different ways. Flavonoids are rich in antioxidant activity and can help your body fend off toxins every day. Including more flavonoids in your diet is a great way to help your body stay healthy and potentially reduce the risk of certain chronic health conditions. Green tea, red wine, and dark chocolate all contain skin-protecting properties from flavonoids.

Skin benefits of flavonoids:

• Antioxidant-rich
• Anti-inflammatory

Found in the following foods:

• Dark chocolate
• Green tea, oolong tea, white tea and black tea
• Red wine
• Bear
• Lemons, limes, oranges and grapefruit
• Apples
• Dark purple grapes

6. Hyaluronic acid

Why is hyaluronic acid good for your skin?

While hyaluronic acid occurs naturally in the human body, it tends to decrease as we age. Using hyaluronic acid directly on the skin or consuming supplements and foods with hyaluronic acid will promote more supple and hydrated skin as your natural layers in the body begin to decrease.

Unlike some skin care ingredients, hyaluronic acid can easily penetrate the skin. Sodium hyaluronate helps the skin absorb other moisturizing ingredients and can hold up to 1000 times its molecular weight in water.

Finally, you should consume hyaluronic acid in your regular diet, from food or supplements! The importance of hyaluronic acid in the diet has been established by many researchers and this means that if you want to look young and have smooth, wrinkle-free skin, you should include hyaluronic acid in your diet.

Skin benefits of hyaluronic acid:

• Keeps the skin hydrated
• Keeps the skin elastic

Found in the following foods and supplements:

• Bone broth
• Skin from fish and chicken
• Root vegetables such as potatoes and carrots
• Citrus
• Kale
• Bananas
• Almonds
• COLLAGEN - SKIN & HAIR COMPLEX™

7. The collagen

Why is collagen good for your skin?

Collagen is an important protein for maintaining healthy hair, strong nails and vital skin - but you start losing your own collagen as early as age 25! It is actually the most abundant protein in your body. Like all other proteins, collagen is made up of a unique combination of amino acids that have been put together in a specific order.

There are three predominant types in the human body of collagen (type I, type II and type III). Collagen has some pretty impressive roles: it provides structure by holding your cells together – your bones, cartilage, tendons and ligaments, skin and hair. Collagen plays an important role in keeping the skin firm and flexible and also gives elasticity to other tissues.

Skin benefits of collagen:

• Contributes to skin elasticity
• Keeps the skin hydrated
• Reduces wrinkles and fine lines

8. Omega-3 fatty acids

Why are omega-3 fatty acids good for your skin?

Not all fats are created equal, but when it comes to omega-3 fatty acids, it's all about getting these healthy fats into our health and beauty routine. Omega-3 fatty acids are an excellent way to fight wrinkles, both through ingestion and application to the skin, as they can help fight inflammation.

Did you know that omega-3 is also essential for keeping the skin hydrated? These healthy fats work behind the scenes to lock in moisture and significantly reduce overly dry skin that leads to cracking or irritation.

Skin benefits of omega-3 fatty acids:

• Anti-aging effect on the skin
• Helps keep the skin hydrated
• Reduces wrinkles and fine lines

Found in the following foods:

• Chia seeds
• Flax seeds
• Walnuts
• Tofu
• Fatty fish
• Vegetable oils

9. Probiotics

Why are probiotics good for your skin?

From kimchi to kombucha to sake (fermented rice), probiotics are super helpful ingredients for healthy, happy skin. These friendly bacteria thrive when there are perfect conditions and also occur naturally in the gastrointestinal tract.

Did you know that there is a connection between the gastrointestinal tract and the health of the skin? When your gut isn't working properly (absorbing nutrients, eliminating toxins), your body can't fight bad bacteria, bacteria that can lead to inflammation. If healthier skin is your goal, we recommend starting with your gut health to help you create vital, fresh skin!

Skin benefits of probiotics:

• Healthy gastrointestinal tract for fresher skin
• Balances the skin with good bacteria
• Fights inflammation in the skin

Found in the following foods:

• Thing
• Kimchi
• Kombucha
• Miso
• Yoghurt
• Kefir
• Tempeh
• Sourdough bread
• Some cheeses
• Sauerkraut
• Traditional buttermilk
• Night

10. Folic acid

Why is folic acid (vitamin B9) good for your skin?

We highlight another B vitamin: folic acid, vitamin B9. This vitamin plays an important role in maintaining healthy and beautiful skin. Folic acid has high antioxidant properties, which in turn means it has anti-aging effects.

Skin benefits of folic acid:

• Anti-aging effect in the skin
• Moisturizing properties in the skin

Found in the following foods and supplements:

• Papaya
• Raspberry
• Citrus fruits, such as grapefruit, lemons and oranges
• Strawberries
• Broccoli
• Brussels sprouts
• Leafy vegetables such as kale and spinach
• Peas
• Liver (but avoid this during pregnancy)
• Asparagus
• Egg
• Nuts and seeds, such as walnuts
• Bananas
• Avocado
• COLLAGEN - IMMUNE SUPPORT WITH NAC (N-acetylcysteine) - Collagen supplement for a strong immune system

11. Vitamin E

Why is vitamin E good for your skin?

Tocopherol, or vitamin E, has become a must in any vitamin arsenal. Whether ingested or applied to the skin, this antioxidant-rich vitamin has plenty of health benefits. Known to help heal skin and reduce the appearance of scars, vitamin E can also help hydrate cracked and dry skin.

Did you know that vitamin E increases the positive effects of other vitamins for the skin, such as vitamin C? Research shows that these two vitamins work together to protect the skin from sun damage.

Skin benefits of vitamin-E:

• Reduces fine lines and wrinkles in the skin
• Heals damaged skin
• Soothes the skin
• Moisturizes the skin

Found in the following foods:

• Sunflower seeds
• Sweet almonds
• Avocado
• Pumpkin
• Kiwi
• Vegetable oils, such as olive oil
• Green leafy vegetables, such as spinach and broccoli
• Nuts such as almonds, peanuts and hazelnuts
• Prawns

12. Vitamin C

Why is vitamin C good for your skin?

Vitamin C is a water-soluble vitamin found in many foods, especially fruits and vegetables.

It is well known for being a potent antioxidant (defending the body against free radicals), as well as having positive effects on skin health and immune function. It is also important for collagen synthesis, connective tissue, bones, teeth and your small blood vessels.

The human body cannot produce or store vitamin-C . Therefore, it is important to consume it regularly in sufficient quantities.

Deficiency symptoms include bleeding gums, frequent bruising and infections, poor wound healing, anemia and scurvy.

Skin Benefits of Vitamin-C:

• Contributes to skin firmness
• Brightens skin tone
• Evens out skin tone

Found in the following foods and supplements:

• Citrus fruits, such as oranges and limes
• Strawberries
• Pineapple
• Acerola
• Cherry
• Mango
• Tomato juice
• Kiwi fruit
• Brussels sprouts
• Rose hip
• Chili pepper
• Kale
• Broccoli

13. Vitamin-B5

Why is vitamin B5 good for your skin?

Also known as pantothenic acid, vitamin B5 is one of the best vitamins for skin and hair. Vitamin B5 helps moisturize, soothe and heal both skin and hair.

For dry, itchy or irritated skin, vitamin B5 provides amazing moisturizing, healing and soothing benefits. This vitamin is also beneficial for strong hair and hair growth.

Skin benefits of pantothenic acid:

• Increases ceramide levels in the skin
• Keeps the skin hydrated
• Improves skin elasticity
• Smoothes the skin

Found in the following foods:

• Vitamin B5 is an easy vitamin to integrate into a good diet. The vitamin is found in most vegetables
• Avocado
• Sunflower seeds
• Broccoli
• Sponge
• Nuts
• Lentils
• Meat
• Poultry
• Dairy products
• Egg
• Legumes

14. Vitamin-A

Why is vitamin-A good for your skin?

If you've been looking for a powerful anti-aging vitamin, look no further than vitamin A - also known as retinol. This beneficial vitamin helps promote cell turnover, as well as increase firmness, tone and elasticity in the skin while you sleep.

Skin Benefits of Vitamin-A:

• Contributes to the skin's cell health
• Contributes to firm skin
• Anti-effect on the skin
• Reduces fine lines and wrinkles

Found in the following foods:

• Carrots
• Squash
• Sweet potato
• Acai berry
• Dairy products
• Fish
• Broccoli
• Squash
• Cheese
• Fish

15. Vitamin K2

Why is vitamin K2 good for your skin?

Not to be confused with vitamin K1 – which is found in green leafy vegetables – vitamin K2 is a powerhouse of its own. Commonly found in meat and dairy products, vegans will need to look to fermented foods to get their vitamin K2 fix.

Applying vitamin K2 to the skin, also known as "menaquinone", can increase the suppleness of the skin, while supporting the production of elastin and collagen. A study in Japan also found that Japanese women who consumed fermented soy and other vitamin K2-rich foods had higher bone density and reduced calcification of the arteries.

These benefits were not just internal; there was a correlation between higher bone density and reduced wrinkles.

Skin benefits of vitamin-K2:

• Supports the production of collagen
• Supports elastin levels in the skin

Found in the following foods:

Vitamin K2 has a bacterial origin and is found in animal-based foods, such as cheese, curds, fermented foods (pickles, kimchi, sauerkraut, etc.), egg yolk, whole milk, and especially Natto. In addition, it is found in meat and liver.