although we may not think of it in this way, our skin is actually an organ just like our heart, lungs and kidneys. in fact, it’s the largest organ in the human body, and is impacted by our diet and lifestyle choices just as much as any other organ.a common issue faced by our skin is dryness — one of the number of potentially unpleasant ailments that can result from our canadian winters, and a host of other factors including aging, genetics and improper skin care practices, like excessive bathing or cleansing.since i’m a dietitian, and not a dermatologist, i am most interested in sharing how you can change your nutrition regimen — including adding supplements — to fight back against dry skin.
water intake. i know you don’t want to hear it, but we have to start with the basics. although the quality of evidence isn’t necessarily great,
almost all studies that look at fluid intake and skin hydration show that consuming more daily fluids improves your skin’s hydration status. a good starting fluid target for women is 2.7 litres and for men 3.7 litres, with those who are very active requiring more to account for sweat loss.
vitamin c. vitamin c is a potent dietary antioxidant and low intake levels have been associated with an
increased risk of dry skin, especially in older women. foods highest in vitamin c also tend to be among the highest in fibre, antioxidants and other skin-healthy components, so go ahead and enjoy plenty of kale, broccoli, brussels sprouts, mango, strawberries, kiwi, oranges and bell peppers with the knowledge that you are contributing to moist, luscious skin.
linoleic acid. linoleic acid is found largely in various types of vegetable oils, but the single largest whole food source is almonds — which also one of the few foods that contain the potent antioxidant vitamin e
. there is some evidence to suggest that those with
very low linoleic acid intakes may have dryer skin, and if we follow that logic, eating more almonds is a smart move. almonds are also high in monounsaturated fat, as is olive oil, which
may also improve skin moisture status.
hyaluronan (hyaluronic acid – ha). those familiar with the world of skincare have probably heard this word. hyaluronan is a naturally occurring and naturally produced component of human skin, and considered essential to maintaining skin hydration. although the body’s natural production of ha may vary or decline for a number of reasons,
studies show that the ingestion of supplemental hyaluronan can improve skin moisture, but does it occur naturally in our diet?as much as i don’t enjoy diet trends, it does appear that bone broth is the richest source of this potentially important skin health compound. it’s also thought that plant-based foods such as soy, leafy and starchy veggies and citrus fruits may have a role to play in naturally stimulating the body’s ha production (although i’ve not seen great evidence of this just yet).
collagen. it probably needs no introduction, but collagen is among the most popular skin health supplements on the market. it’s a naturally and abundantly occurring protein that plays a very important role in skin structure and moisture. yes, bone broth contains collagen, but the actual science and evidence around collagen use for skin moisture comes from studies of collage supplements. in a
2019 study, participants who took a supplement containing 2.5 grams of collagen daily for 12 weeks enjoyed improvements to their skin hydration status and a number of other skin-health indicators.in addition to paying extra attention to what you put into your mouth, there are other strategies to help avoid dry skin.
according to the mayo clinic, using moisturizer, keeping bath and shower time to 10 minutes or less in warm, not hot, water, stay away from drying soaps and cover skin in cold weather, which tends to be drying.
andy is a registered dietitian and author who has operated a private practice in toronto since 2015. he spends his free time eating, writing and talking about kale @andytherd. he can be reached at andytherd.com.don’t miss the latest 世界杯决赛2022. subscribe to healthing’s daily newsletter.
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