Le Formulaire Nutrition || Skin Nutrients
In the first of the Le Formulaire Nutrition series, we introduced some key nutrients that help to give us a healthy glow. Now we will dive into the vitamins and minerals that have been found to be beneficial to our skin health, and importantly where to find them. At the end of this article, we will tie all of these nutrients together in a recipe that will nourish and hydrate your skin from the inside out.
Vitamin C
Vitamin C is the powerhouse of antioxidants and a popular skincare ingredient known for its brightening functions, helping to reduce pigmentation and promoting collagen production. Research by the American Society for Clinical Nutrition suggests that there is a correlation between a diet high in Vitamin C and skin anti-ageing. It should be easy to get enough vitamin C from our diet - in fact we can get our recommended daily dose of Vitamin C from a single kiwi!
There is also some research to suggest that supplementing with a liposomal form of vitamin C may help to improve collagen, elasticity and protect against environmental stressors (1). We suggest trialling at a dose of 500-1000µg for 6 weeks (just a little more than a skin cycle) if you want to trial a supplement for your skin to see if you notice any improvement.
Vitamin E
Another antioxidant, vitamin E protects our skin from damage from free radicals caused by UV light. To incorporate this vitamin into our diet, we should include foods such as olive oil, avocado, salmon, egg yolks, hazelnuts, almonds, walnuts and pine nuts. We dont require huge amounts of vitamin E to meet our daily needs, so supplementation isn’t usually necessary.
Zinc
Zinc helps to maintain the integrity of the skin by supporting the production of collagen and elastin and low levels can cause dry, cracked skin and affect our hair growth. It has anti-inflammatory properties, and supplementation with zinc has been shown to improve severe acne in some studies (2). Foods rich in this essential mineral include red meat, poultry, and shellfish, fortified foods like breakfast cereals, cashew nuts, pumpkin seeds, legumes, chickpeas and mushrooms. Low zinc intake may be prevalent in as much as 87% of women in Ireland (3) and those following a plant-based diet are at greater risk of being zinc deficient. Supplements may be beneficial in those struggling to incorporate zinc rich foods into their diet, and we would recommend considering supplementing with a dose of 15µg per day. Be mindful that excessive zinc supplementation can cause abdominal symptoms such as nausea and stomach cramps, so stick within the recommended dosage!
Omega-3s
These essential fatty acids help to reduce production of the inflammatory compounds that contribute to ageing, help to maintain skin moisture levels and promote wound healing. Optimising your intake of omega-3 is one of the most important steps in moisturising your skin from within. It is made up of 3 different types of fatty acids:
docosahexaenoic acid (DHA), eicosapentaenoic acid (EPA) and alpha-linolenic acid (ALA). The evidence suggests that DHA is the best one for skin health, and main sources include oily fish and other seafoods. ALA is found in plant-based foods such as nuts and seeds (walnuts and flaxseeds) and needs to be converted to EPA and DHA before it can be used in the body, therefore can be more challenging to obtain enough from a vegan or vegetarian diet. We should aim for around 500ug of EPA and DHA daily, which equates to one or two salmon fillets per week. We would recommend considering taking omega-3 supplements for those who don't eat oily fish at a content of 450mg-900mg a day (depending on energy requirements and medical conditions if present). Algae based omega-3 supplements are widely available for those following a plant-based diet. It is worth noting that there is no benefit in supplementing with omega-6 as we have more than enough sources in our diet, and it can lead to reduced absorption of omega-3 in our bodies from the supplement.
Water
Our body relies on water to survive and our skin is made up of 64% water. Current guidance advises 6-8 glasses of fluid per day (1.6L for women), although you may need more if you live in a warm climate or if you’re exercising a lot. Aim to drink enough water so that your urine is pale yellow in colour. One study found that drinking over 2L daily for 4 weeks positively impacted skin density and thickness, particularly in those who drank little water to begin with (4). At Le Formulaire we suggest trying to “eat” your water by including the hydrating foods below.
Tips to stay hydrated:
Drink plenty and often
Carry a water bottle when on the go (stainless steel to keep cool)
Add berries/herbs e.g, mint, slices of citrus fruit, peeled cucumber for flavour
Hydrating foods e.g. cucumbers, radish, celery, lettuce, bell peppers, watermelon, strawberries tomatoes
Alcohol is a diuretic, so drink responsibility and drink a glass of water between each alcoholic beverage
Now to put this information into practice, with a nutritious skin fuel salad recipe. This recipe is both filling, packed full of flavour and skin loving ingredients.
Le Formulaire Skin Salad
The Benefits:
Salmon: filled with good fats (omega-3s) and vitamin E. Helps reduce inflammation and great for brain health and skin elasticity.
Avocados: more healthy fats. Supports our skin’s layers, maintaining moisture levels and skin-barrier function and may help protect skin from the sun’s UV rays.
Walnuts: the most omega-3 and antioxidants abundant of all nuts!
Baby spinach: one of the richest plant sources of iron, an a key mineral for hair health.
Tomatoes: rich in carotenoids, wich may help slow the progression of wrinkles and sun damage.
Quinoa: powerful wholegrain containing all of the essential amino acids including lysine which is the building block in in the synthesis of collagen and elastin as well as high amounts of vitamin E
Serves Two
Ingredients:
2 salmon fillets (choose wild if possible) - pre-cooked/air-fried/oven roasted
200g cooled, cooked quinoa
75g/large handful of baby spinach
Handful of walnuts
100g cherry tomatoes, halved
1 large ripe avocado, sliced
½ cucumber, cut into chunks
Dressing:
1 tbsp olive oil
Juice of 1 lime
1 tsp honey
½ garlic clove, crushed/grated
0.5cm fresh ginger, peeled & grated
Handful of pumpkin seeds to garnish
Method:
Prepare the salmon
In the airfryer: Brush the salmon fillets with a little olive oil and seasoning of choice (I like to use a sprinkle of salt, pepper, garlic powder and paprika).
Airfry for 7-10 minutes on 180°C, and it should be deliciously crispy outside and flaky and tender on the inside!
If oven-baking, roast for for 10-15 mins at 180°C
2. For the quinoa, I like to use cooked quinoa pouches to save time
3. Mix all of the dressing ingredients in a small bowl and whisk until combined.
4. Combine all dry ingredients in a large serving bowl and gently flake apart the salmon fillets and add them to the salad.
5.Toss the dressing over the salad. Sprinkle the pumpkin seeds over the top and enjoy!
Next article we focus on protein and in particular collagen supplements and our thoughts on whether we should supplement these or not.
References
Al-Niaimi, Firas, and Nicole Yi Zhen Chiang. (2017). “Topical Vitamin C and the Skin: Mechanisms of Action and Clinical Applications.” The Journal of clinical and aesthetic dermatology vol. 10,7: 14-17.
Yee, B. E., Richards, P., Sui, J. Y., & Marsch, A. F. (2020). Serum zinc levels and efficacy of zinc treatment in acne vulgaris: A systematic review and meta-analysis. Dermatologic therapy, 33(6), e14252. https://doi.org/10.1111/dth.14252
De Benedictis, C.A., Trame, S., Rink, L. et al. (2023)Prevalence of low dietary zinc intake in women and pregnant women in Ireland. Ir J Med Sci 192, 1835–1845. https://doi.org/10.1007/s11845-022-03181-w
Williams, S., Krueger, N., Davids, M., Kraus, D., & Kerscher, M. (2007). Effect of fluid intake on skin physiology: distinct differences between drinking mineral water and tap water. International journal of cosmetic science, 29(2), 131–138. https://doi.org/10.1111/j.1467-2494.2007.00366.x