Dr Kate Norris and her analysis of essential nutrients needed to maintain a healthy skin. These nutrients also are prevelant in reducing and managing inflammitory skin conditions such as acne, psoriasis, eczema, dry and rough skin and other inflammitory skin conditions.
Silica
Silica is essential trace nutrient for maintaining the health of connective tissues due to its role in collagen and the formation of glycosaminoglycans (GAGs), which are structural building blocks, a well-known GAG important for skin health is hyaluronic acid. This has been shown to promote skin cell proliferation and increase the presence of retinoic acid, improving the skin’s hydration. Food sources of silica include leeks, green beans, strawberries, cucumber, mango, celery, asparagus and rhubarb. Silica can also be found in certain types of water, such as Fiji brand water.
Niacin
Niacin (vitamin B3) plays a vital role in cell metabolism as a coenzyme in energy producing reactions involving the breakdown of carbohydrates, fats, and proteins, as well as fatty acid and cholesterol synthesis. Pellagra, the disease of late stage niacin deficiency, causes a variety of skin symptoms such as dermatitis and a dark, scaly rash. While a low intake of niacin is unlikely, there are some diseases that may cause inadequate niacin absorption from the diet (for example Coeliac Disease/ Crohn’s Disease). Good whole-foods sources of niacin include meat, poultry, red fishes such as tuna and salmon, and seeds. Milk, green leafy vegetables, coffee, and tea also provide some niacin to the diet
Vitamin K2
Vitamin K2 has many important roles in the body. This vitamin is likely beneficial for preventing wrinkling and premature aging. Adequate dietary vitamin K2 prevents calcification of our skin’s elastin, the protein that gives skin the ability to spring back, smoothing out lines and wrinkles. Vitamin K2 is also necessary for the proper functioning of vitamin A- and D- dependent proteins. As I discussed earlier, vitamin A is essential for proper skin cell proliferation, and cannot work properly if vitamin K2 is not available. Therefore, vitamin K2 is important in the treatment of skin symptoms of vitamin A deficiency. Great sources of vitamin K2 include butter and other high fat dairy products from grass-fed cows, egg yolks, liver, and natto. Fermented foods such as sauerkraut and cheese are also quite high in vitamin K2 due to the production of this vitamin by bacteria. It is important to note that commercial butter and other dairy products are not significantly high sources of vitamin K2, as most dairy cattle in our country are fed grains rather than grass. It is the grazing on vitamin K1-rich grasses that leads to high levels of vitamin K2 in the dairy products of animals.
A great all-around supplement for skin health is a Fermented Cod Liver Oil and Butter Oil blend. It has a great mix of vitamins A, D, K2, and omega-3s in the proper ratios to help maximise skin health
Pantothenic Acid
Pantothenic acid (B5), is a water-soluble vitamin and plays a role in a wide variety of biological activities, and is needed by many different types of skin cells for proper regeneration and growth. B5 increases levels of glutathione in the cells, which acts as a potent antioxidant in the skin. Pantothenic acid is available in a variety of foods, but the richest sources are liver and kidney, egg yolk, and broccoli. Fish, shellfish, chicken, dairy products, mushrooms, avocado, and sweet potatoes are also good sources. Most healthy people have no problem meeting their pantothenic acid requirements, but factors such as stress, pregnancy, and a diet high in processed foods can increase one’s needs for this vitamin.
Other Blog Reading from Dr Kate Norris:
Dr Kate Norris on Skin Health and Nutrition Over View
Dr Kate Norris on Nutrients for Healthy and Glowing Skin Part 3
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