The Secret to Healthy Skin - As the largest organ and your first line of defense, your skin deserves a little extra protection

by James O'Byrne, Supplement Science Editor

"I've got you under my skin!"

Do you think old blue eyes—Frank Sinatra—was talking about the thousands of bacteria and viruses the skin protects the body from with its large quantities of lymphocytes or T cells when he sang these famous words?

Probably not. I doubt he even knew what would happen if they got under his skin. Yet he probably was at least somewhat aware of the importance of healthy skin.

Skin: It Means More than Just a Pretty Face

The skin represents approximately 16% of our total bodyweight and is the largest organ of the body (so now you can say, "I am not fat; I just have heavy skin!"). It plays many important roles in the body. Not just the obvious ones of making us look good.

Our skin provides oxygen and nutrients to cells within skin layers and contains nerve cells, which receive and transmit the many signals it experiences—sensations such as touch or pain. The skin is also the body's first line of defense against the outside world and protects us from all of the dangerous "free-roaming" infections and microbes floating around in the air. Another reason to keep it in good condition!

Our skin also influences our body temperature as it is covered with millions of sweat glands. These glands excrete water, salt, and other waste products onto the skin's surface, and once on the skin, sweat cools the surface and the blood flowing beneath it. (That's why when we drink liquor with pungent smells like beer or tequila, you can typically "smell" the alcohol seeping from your sweat glands... because it is... Just remember this the next time you're out for drink.)

How It Works: Multiple Layers of Protection

The two sections of the skin we're most familiar with are the epidermis and the dermis. The epidermis is the top layer and the one you see, which consists mainly of cells called keratinocytes, which contain keratin. These keratinocytes are constantly dividing to produce other cells that are progressively pushed toward the surface, and believe it or not, approximately every 30 days, you shed a layer of skin from your entire body. Not all at once, like a snake, but over time... while you're sleeping, in the shower, and as you go about your daily routines. (But, not to worry, because there is always a new layer growing.)

At the base of the epidermis are melanocytes, which contain melanin, which along with your genes determines the color of your skin. So basically, the more melanin, the darker the color of your skin. Sunbathing or the use of tanning booths increases production of melanin and gives you that darker, suntanned look, but as we now know, excessive exposure to the sun's UV rays can cause the melenocytes to become cancerous—typically called skin cancer.

On the upside, though, exposure to the sun also helps us produce Vitamin D, which is useful for building strong bones.

The second part is the dermis, which lies beneath the epidermis. The dermis has a whole host of connections, such as blood vessels, nerve cells, and connective tissue. These connections penetrate the subcutaneous tissue, which exists beneath the skin and join to underlying muscle and connective tissue. The connective tissue is responsible for the manufacture of collagen and elastic fibers, which provide the skin with its toughness and elasticity and keeps the skin feeling supple and looking youthful.

Nutrition and Supplementation for Silky, Smooth, Youthful-Looking Skin

While no one formula has proven to stand the test of time, there are a few simple nutrition and supplement recommendations you can follow to help give your skin that radiant, glowing, youthful appearance.

The dermis produces an oily substance called sebum, which basically helps keep the skin moist. Essential fatty acids such as omega 3 and 6 can aid in keeping the skin hydrated and maintaining the moisture content. The reason they're called "essential" is because our bodies cannot produce them on their own, yet they are essential to our diets. Try adding supplements such as flax seed to get a good daily intake of these "good" fats.

Zinc and Vitamin C also play an important role in skin suppleness, as they work in tandem to make collagen. Think of collagen as essentially like the "glue" that strengthens many parts of the body, such as muscles and blood vessels. Collagen is also primarily responsible for strengthening the skin and improving it's elasticity.

Zinc also works with Vitamin A, where it has been found to help maintain the structural integrity of cells and the healthy functioning of mucous linings, as well as repair wounds and even burns. It has been shown to reduce the incidence of milder cases of acne as it helps reduce the over-production of sebum, which can lead to clogged pores (and even acne in some cases).

More important, Vitamin E, a fat-soluble antioxidant, helps slow the aging of skin cells by reducing the production of an enzyme called collagenase, which breaks down collagen, causing the skin to sag and wrinkle, according to a study in the journal Free Radical Biology & Medicine. And since sun exposure can deplete Vitamin E from the skin, it's easy to see why, once again, it's important to limit the amount of time we spend in the sun, which makes it more vulnerable to damage. This is typically why Vitamin E can be found in most skin-care products from moisturizers to body washes to after-sun lotions.

The damaging effects of ultraviolet light are minimized by the antioxidant mineral selenium, thereby reducing your risk for sunburn and sun damage. In fact, low blood levels of selenium also increase your risk for skin cancer, say researchers at Texas Tech University in Lubbock.

A Few Simple Foods for Healthy Skin

Vitamin A: Found in egg yolks, oysters, and nonfat milk
B Vitamins: Found in poultry, red meat, fish, bananas, tempeh, whole grains, brewer's yeast, peanut butter, and eggs
Vitamin C: Found in citrus fruits and juices, kiwi, cantaloupe, strawberries, tomatoes, sweet peppers, and green peas
Zinc: Found in seafood, turkey, pork, soybeans, and mushrooms
Vitamin E: Best sources include salmon, legumes, extra-lean meat, almonds, leafy vegetables, and olive and sesame oils
Selenium: Best sources of selenium include tuna, wheat germ, sesame seeds, and whole grains.

The Importance of Water!

Aside from maintaining a healthy digestive system, which is imperative for the health of your skin to receive the nutrients it needs, you also need a daily supply of water. Not only does water help transport nutrients throughout the body but it's also instrumental in the elimination of toxins, which can sometimes lead to break outs on the skin or other skin-related problems. Since it's likely you work out at least three times a week, and you're generally active, it would be a good idea to drink at least 8 to 10 tall glasses of water each day. This doesn't include any water you should be drinking while you're working out. Consuming this amount of water daily should be sufficient to keep your body and your skin fully hydrated.

Two Well-Known Skin-Care Problems—Cellulite and Psoriasis

A possible explanation for cellulite is that the epidermis becomes weak and collapses, and the fat cells and connective tissue start to pop through the layer of skin. So even if you continually eat a healthy diet or you are extremely thin, you may still have cellulite because nutrients aren't getting to the skin, not necessarily because you're particularly overweight. In fact, constant yo-yo dieting or following fad diets will probably make cellulite worse. As you get older, the connective tissue can become weaker and increase the effects of cellulite.

One of the lesser known parts of the body that is needed to be taken care of to ensure healthy skin is the liver, which aids in the filtration of all unwanted toxins from the body. A major skin disorder called psoriasis can stem from problems with the liver and the immune system. Psoriasis is characterized by red skin covered with silvery scales and inflammation and can affect any person. This can be made significantly worse from the use of alcohol, smoking, external pollutions, and some prescription medicines. Herbs such as milk thistle, Oregon grape, and aloe vera used topically have all been found to be useful in reducing inflammation of the skin.

In Conclusion

As you can now see, our skin is not only an important weapon against infection but doesn't necessarily have to be allowed to go rough, spotted, or saggy. There's an ocean full of creams at your local skin care counter, any of which has the potential to help you better care for your skin. The skin-care industry is a billion-dollar industry and certainly won't be diminishing any time soon. And while moisturizing regularly can help keep the skin supple and smooth, it is only by really getting to the root of the problem and addressing the "inner beauty" of yourself that will ultimately determine how healthy your skin looks now and in the future. What you take in is how you'll look on the outside. Take in rubbish in, and your skin will look like rubbish. Following a balanced diet, supplementing with a range of specific nutrients, and drinking plenty of water can lead to much healthier, younger looking skin.

Back to Issue 24 Table of Contents

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