Welcome to “Health Talkin’ with
Doc Griggs.” In conjunction with
the Xavier University School of
Pharmacy Health & Wellness
Center, we will discuss topics
that we find most relevant in our
community. Our shared goal is to
help you Get Checked. Get Fit.
Get Moving!™
It’s National Healthy Skin Month:
What to eat for healthy skin
By Melissa Gallanter and Eric D. Griggs, M.D
Skin is the protective layer for our entire
bodies. It is the largest organ in the body
and it’s the first line of defense for our
immune systems, meaning it’s generally
the first point of contact with bacteria
and potential disease. We can often be
rough on our skin, like walking barefoot
outside or having too much exposure to
the sun. It is very important to take care
of our skin because it will then be able to
take care of us!
What does healthy skin look like? The
beautiful thing is that we all look different
in our own skin, but healthy skin for all
of us can be smooth and well-hydrated.
It is free of sun damage, minimally wrinkled/
aged, and has healthy wound-healing
ability to clear up cuts and scrapes easily.
When we think about healthy skin,
it makes sense to think first about the
creams and moisturizers that come to
mind in promoting skin health. It is important
to take care of your skin that way
as well, but what we eat also has a huge
effect on the health of our skin. And the
benefit with dietary intake for skin health
is that the whole body is receiving those
nutrients and compounds in the foods
we eat.
Just as an unhealthy diet can damage
the organs inside your body such as your
liver and heart, what you eat also impacts
your skin. So we’ve got you covered.
Here is a breakdown of different foods
that have nutrients and compounds that
help protect our skin so that it can keep
protecting us:
FATTY FISH (i.e. salmon)
Packed with omega-3’s, zinc,
vitamin E and protein, fatty fish
will help keep skin moisturized;
reduce inflammation, which is associated
with redness and acne; and provide structure
for strong and healthy skin.
NUTS/SEEDS (walnuts,
almonds, sunflower seeds)
Nuts and seeds have similar
skin-protecting nutrients
as fatty fish. Packed with omega-3's,
zinc, vitamins E and C and high-quality
protein, sprinkling seeds on top of your
salad or mixing nuts into your yogurt can
have some skin benefits.
AVOCADOS
Avocados are a great skinhealthy
food. They contain
vitamin E that helps protect
skin against damage from the sun, plus
omega-3's to keep skin moisturized.
Vitamin C helps create structural protein
needed for strong and healthy skin.
BROCCOLI, SWEET
POTATOES, RED &
YELLOW BELL PEPPERS,
AND TOMATOES
Each with its own set of skin-healthy
nutrients and compounds, these veggies
can help with inflammation, sun damage
protection and structural strength of skin.
They also keep skin moisturized and
prevent wrinkles.
WATER
Last but not least, drinking
enough water is crucial
because not only does it
hydrate your whole body, it also includes
hydrating the skin. Being well-hydrated
makes it easier for skin cells to absorb all
those great nutrients.
Health
Talkin'
with
References:
Evans J.A., Johnson E.J. The role of phytonutrients
in skin health. Nutrients. 2010;
2(8):903-28.
Pilkington S.M., Rhodes L.E. (2010)
Omega-3 Fatty Acids and Skin. In:
Krutmann J., Humbert P. (eds) Nutrition for
Healthy Skin. Springer, Berlin, Heidelberg
The Role of Functional Foods in Cutaneous
Anti-aging. J Lifestyle Med. 2014;
4(1):8-16.
Schwartz J.R., Marsh R.G., Draelos Z.D.
Zinc and skin health: overview of physiology
and pharmacology. Dermatologic Surgery.
2005 July 31(7 Pt. 2): 837-47; discussion
847.
Vitamin C in dermatology. Indian Dermatol
Online J. 2013; 4(2):143-6.
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