HEALTHY SKIN: NUTRIENTS FOR THE CELLS
Table of contents
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1 Our skin: function and structure
Healthy skin - its importance for our well-being is often underestimated. Yet the skin is our largest organ and consists of two billion skin cells1. It prevents pathogens from entering the body, protects us from harmful environmental influences and helps us to adapt to climatic conditions. It is also involved in metabolism, stores water, fats and salts and is involved in the production of vitamin D.
To be able to do all this, healthy skin is made up of several layers. A distinction is made between the epidermis, the dermis and the subcutis. The outermost layer of the epidermis is the horny layer (stratum corneum). The epidermis is constantly renewing itself, dead epithelial cells migrate upwards and keratinize there. The underlying dermis with its firm connective tissue is responsible for the firmness of the epidermis.
The dermis contains the glandular tissue with the sebaceous glands and sweat glands, the nerve fibers and receptors, blood and lymph vessels, but also the cross-linked collagen fibers, which are important for the tension of the epidermis. The epidermis is supplied with nutrients via the blood and lymph vessels in the dermis. Finally, the hypodermis consists mainly of fat cells and loose connective tissue. It stores nutrients and serves as protection against heat loss and shocks.
To be able to do all this, healthy skin is made up of several layers. A distinction is made between the epidermis, the dermis and the subcutis. The outermost layer of the epidermis is the horny layer (stratum corneum). The epidermis is constantly renewing itself, dead epithelial cells migrate upwards and keratinize there. The underlying dermis with its firm connective tissue is responsible for the firmness of the epidermis.
The dermis contains the glandular tissue with the sebaceous glands and sweat glands, the nerve fibers and receptors, blood and lymph vessels, but also the cross-linked collagen fibers, which are important for the tension of the epidermis. The epidermis is supplied with nutrients via the blood and lymph vessels in the dermis. Finally, the hypodermis consists mainly of fat cells and loose connective tissue. It stores nutrients and serves as protection against heat loss and shocks.
2 What damages the skin?
Healthy skin does a lot for our body - but various factors can cause our skin to become impaired. These include:
Overuse:
UV radiation, frequent hand washing, constant wetness, irritating ingredients in cosmetic products - all of these can severely weaken the skin's barrier function.
Allergies and illnesses:
Many health problems also affect the skin. These include allergicreactions, eczema, skin inflammation, neurodermatitis or psoriasis, as well as diabetes or kidney disease.
Natural ageing processes:
With age, the skin can store less moisture. The proportion of elastin, collagen, protein and hyaluronic acid decreases. As a result, the skin is less resistant and tears more quickly. This makes it easy for pathogens.
Poor diet:
An unhealthy diet is also reflected in unhealthy skin. Too much alcohol and nicotine, a lack of vitamin B and vitamin C, unsaturated fatty acids, zinc or selenium can also damage the skin.
Too little exercise:
If the skin is poorly supplied with blood, the skin's metabolism can be disrupted. The skin is no longer supplied with important nutrients, waste products cannot be removed properly and water retention occurs. In this case, dehydration of the skin can be useful.
Overuse:
UV radiation, frequent hand washing, constant wetness, irritating ingredients in cosmetic products - all of these can severely weaken the skin's barrier function.
Allergies and illnesses:
Many health problems also affect the skin. These include allergicreactions, eczema, skin inflammation, neurodermatitis or psoriasis, as well as diabetes or kidney disease.
Natural ageing processes:
With age, the skin can store less moisture. The proportion of elastin, collagen, protein and hyaluronic acid decreases. As a result, the skin is less resistant and tears more quickly. This makes it easy for pathogens.
Poor diet:
An unhealthy diet is also reflected in unhealthy skin. Too much alcohol and nicotine, a lack of vitamin B and vitamin C, unsaturated fatty acids, zinc or selenium can also damage the skin.
Too little exercise:
If the skin is poorly supplied with blood, the skin's metabolism can be disrupted. The skin is no longer supplied with important nutrients, waste products cannot be removed properly and water retention occurs. In this case, dehydration of the skin can be useful.
3. which nutrients support a healthy complexion?
There are a huge number of creams and lotions for the skin on the market. However, creams are usually unable to penetrate into the deeper skin regions as the cell layers under the epidermis act as a barrier. In any case, it is more effective to ingest the nutrients. Through food, vitamins and nutrients reach wherever they are needed in the body.
The following nutrients are important for the skin:
Vitamins:
Vitamin C protects the cells and supports the production of collagen fibers. Vitamin A is important for the maintenance of skin and mucous membranes. Vitamin B2 is essential for metabolism and the removal of waste products. Biotin is important for the formation of creatine - the main component of the skin. Vitamin E is also an antioxidant. It helps to protect the body from oxidative stress. This is because "oxidants", also known as "free radicals", which the body absorbs through the environment and unhealthy lifestyle habits, destroy healthy cells and can therefore accelerate the skin ageing process, among other things.
Minerals:
Zinc is the beauty mineral. Like biotin, it is necessary for the production of creatine. Silicon is also involved in the formation of creatine and collagen and maintains skin elasticity. Selenium is a free radical scavenger and is also essential for maintaining normal skin function.
Protein:
To repair damaged cells, the body needs protein.
Omega-3 fatty acids:
If the skin is dry, this may be due to a lack of omega-3 fatty acids. They are important for moisturizing the skin.
The following nutrients are important for the skin:
Vitamins:
Vitamin C protects the cells and supports the production of collagen fibers. Vitamin A is important for the maintenance of skin and mucous membranes. Vitamin B2 is essential for metabolism and the removal of waste products. Biotin is important for the formation of creatine - the main component of the skin. Vitamin E is also an antioxidant. It helps to protect the body from oxidative stress. This is because "oxidants", also known as "free radicals", which the body absorbs through the environment and unhealthy lifestyle habits, destroy healthy cells and can therefore accelerate the skin ageing process, among other things.
Minerals:
Zinc is the beauty mineral. Like biotin, it is necessary for the production of creatine. Silicon is also involved in the formation of creatine and collagen and maintains skin elasticity. Selenium is a free radical scavenger and is also essential for maintaining normal skin function.
Protein:
To repair damaged cells, the body needs protein.
Omega-3 fatty acids:
If the skin is dry, this may be due to a lack of omega-3 fatty acids. They are important for moisturizing the skin.
4. 10 tips for healthy skin
- Cleanse properly: Make sure you cleanse your skin in the evening - make-up should be removed gently and thoroughly.
- Drink plenty of fluids: You should drink at least two liters of water every day. This will moisturize the skin and make it look plump and vibrant again.
- Get enough sleep: Healthy sleep helps the cells to renew themselves.
- Massages: Massages, fascia rolls and alternating showers support the circulation of the skin.
- Sun protection: Make sure to always apply an appropriate sunscreen that protects against harmful UV rays.
- Exfoliation: Exfoliating with healing clay gently removes dead skin cells. The blood circulation in the skin is stimulated.
- Healthy diet: Make sure you eat a balanced diet with little salt and sugar, but plenty of fresh vegetables, pulses, fruit, fish and nuts. Alcohol and nicotine should be avoided and meat should be eaten in moderation.
- Fresh air: Let enough oxygen reach your skin - otherwise it will quickly look pale and tired.
- Hyaluronic acid: Clinical studies have shown that the absorption of hyaluronic acid has a positive effect on skin hydration.
- Collagen: Our skin is made up of around 80 percent collagen protein. Studies suggest that the regular intake of collagen can help to maintain the normal structure of the skin and connective tissue and thus counteract dry skin2.
Extra tip:
9 valuable nutrients for the skin are provided by the anti-ageing vital substance complex from pure ella. It contains
Collagen, hyaluronic acid, coenzyme Q10, green tea, Japanese knotweed, vitamins C, A, E and zinc
. It goes without saying that pure ella. anti-ageing consists exclusively of natural ingredients and is tested and certified in Germany.
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Conclusion: Healthy skin - you can do it yourself
Healthy skin is essential for our quality of life. With a balanced diet, everyone can support the health of their skin themselves. Regular exercise, plenty of fresh air, sufficient sleep and avoiding alcohol and nicotine are also important. Nutrient deficiencies can affect our skin, which is why targeted vital substance complexes can also be useful for healthy skin.
Sources:
1https://www.netdoktor.de/anatomie/haut
2https://www.sciencedirect.com/science/article/abs/pii/S014181301833770X
Sources:
1https://www.netdoktor.de/anatomie/haut
2https://www.sciencedirect.com/science/article/abs/pii/S014181301833770X