Food For Thought

What to eat to maintain a healthy youthful looking appearance.Eating a well-balanced, nutrient-rich diet is important for a healthy body, and that includes your skin. Certain infections and conditions may affect the overall health of your skin, including acne, eczema, cracking, dryness, . In order to build and maintain healthy strong skin, you should incorporate specific minerals and vitamins, such as the B,C and A, in your daily diet.

Effects on the Skin through Vitamin Deficiency

Vitamin A:

A lack of Vitamin A causes dry, flaky skin because one of it’s functions is to regulate the size and function of the sebaceous glands

Source of Vitamin A:
Spinach, cabbage, carrots, eggs, fish-liver oils, butter.

Vitamin B:

A lack of one or more from this group results in redness, tenderness and cracks at the corner of the mouth and tiny lines in the skin around the mouth. It also interferes with the transportation of oxygen to the cells and the efficiency of waste removal.

Source of Vitamin B:
Raw fruits & vegetables, whole grains, liver, milk, wheat germ.

Vitamin C:

A lack of Vitamin C causes the collagen fibres to break down & show  signs of early wrinkling. It also causes the  tiny capillaries that supply nutrients to the skin to become fragile.

Source of Vitamin C:
Citrus fruits,  tomatoes, raw green vegetables, potatoes, spinach, broccoli, strawberries.

Vitamin E:

Vitamin E is essential to the health of the skin and deficiency causes dry, rough and tired looking skin and allows easy free-radical damage.

Source of Vitamin  E:
Wheat-germ, seeds, green leafy vegetables, whole grains.

Effects on the skin through Mineral Deficiency


Skin wrinkles, sags and stretch marks form more easily. In more severe cases, skin healing slows down.

Source of Zinc:
Seafood, meat, liver, nuts, whole-grains, oysters, cheese.


The hair and nails will become weaker and the skin will scale as keratin in the hair, nails & skin are usually rich in sulphur.

Source of Sulphur:
Fish, eggs, cabbage, onions, lean beef, dried beans.


This mineral is important in maintaining tissue elasticity. Therefore, a deficiency contributes to premature ageing of the skin.

Source of Selenium:
Wholemeal bread, cheddar cheese, shrimps, crab & garlic.


A lack of silicon causes slackening of the skin, weak nails & dull hair.

Source of Silicon:
Brazil nuts, shellfish, avocado, apples, honey.

Author: Sandra Moetara, Medical Aesthetitian at the Manchester Clinic MedSpa (Changing soon to The Private Clinic).

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