We often view the skin as the most conspicuous mirror of the ageing process, and evidence confirms that due to the gut-skin axis, the skin reflects what is happening in our gut.
Just as we have a nervous system, the skin is a system in its own right. It consists of hair follicles, hair, nails, sebaceous oil glands and sweat glands. Interestingly, if you have a problem with your skin, e.g. on your face, it could relate to another part of the body, because skin works with all the other organs and systems in our body. This is why we consider skin to be the window to our health.
Italian gastroenterologist Alessio Fasano once said: “The gut is not Las Vegas. What happens in the gut, does not stay in the gut.”
The gut-skin axis refers to the “communication” between the gastrointestinal system and our skin, and explains how common skin conditions are linked to the gut.
When microbiomes in the gut, i.e. microorganisms that regulate digestion, immunity and hormone production, do not work well, we cannot properly absorb the nutrients that nourish our skin.
Frequent antibiotic use, low immunity, chronic and restrictive dieting and food intolerances will show up in our skin.
The gut needs the right bacteria – ideally by consuming 30g of fibre a day and 30 different plants per week. By incorporating 30 fruits, vegetables, nuts, seeds, spices, herbs, olive oil, coffee and cocoa, we add more diversity to our diet, as opposed to eating the famous “five-a-day” portions of fruits and vegetables.
Our skin is essentially built from the macronutrients and micronutrients we consume. Everything we eat plays a crucial role for the skin’s health, from carbohydrates, proteins and fats to all the vitamins, minerals, trace elements, omega fatty acids, plant pigments and individual amino acids.
To begin with, colourful plant pigments help protect the skin, support its natural repair processes and promote a healthy glow.
Beta-carotene in a freshly squeezed carrot juice, accompanied by a drop of olive oil, could give our skin a fresh tone after just one month of drinking a glass every day. Lycopene is a strong antioxidant that slows down ageing. Just a tablespoon of tomato paste spread on bread or added to soup may prevent fine lines and wrinkles.
Chlorophyll found in leafy greens and matcha is another great skin remedy. Two cups of matcha tea are beneficial for collagen production. As we age, our body produces less collagen, the protein that keeps our skin firm. When skin loses its firmness and elasticity, wrinkles and sagging become more pronounced.
To maximise collagen production, our body relies on a small team of nutrients working together: vitamin C (bell peppers, citrus), silica (leaks, green beans), zinc (shellfish, pumpkin seeds), copper (dark chocolate, cashews) and amino acids, such as glycine, proline and lysine (tofu, eggs, bone broth).
Biotin, also known as B7 (egg yolks), is associated with brittle nails and hair loss, and is often added to skin supplements. However, this deficiency is uncommon unless one regularly consumes raw egg whites, which would prevent biotin absorption from the yolks.
Furthermore, calcium (milk, yoghurt) is not only vital for strong bones, but also to produce sebum to maintain moisture in the skin. If you do not tolerate dairy, you can use dried and finely ground eggshells, which can be mixed with food or drinks. Half an eggshell provides the daily recommended intake of calcium for an adult (1,000 mg).
Vitamin D aids skin repair and promotes hair growth. While 20 minutes of afternoon sun is the best source, if you take a vitamin D supplement, e.g., 4,000 IU, you should pair it with vitamin K2-MK7. Vitamin D supplementation increases the absorption of calcium in the gut. K2-MK7 acts as a co-factor that helps ensure calcium is deposited in the bones instead of building up in the arteries.
Finally, vitamin A (beef liver), C (acerola), E (wheat germ oil) and selenium (Brazilian nuts) are strong antioxidants that stop the oxidative stress created by free radicals such as UV rays, pollution and smoke. Antioxidants slow down ageing and reduce inflammation.
In Malta, iron deficiency is very common. When our iron level is low, our skin is pale and easily succumbs to bruising. Nails might be brittle and dry, and hair may lack shine or even fall out. The most efficient iron source is red meat (beef, lamb, liver), which gives us heme iron. Spinach also contains iron, but ‘non-heme’ iron is very poorly absorbed by our bodies.
Omega 3 fatty acids, including EPA and DHA, found in fish oil, salmon, tuna, sardines and swordfish, keep the skin hydrated, fight early signs of ageing and are inflammation busters.
Moreover, our skin is composed of approximately 65% water. On average, we should aim to consume 1.5 to 3 litres of water daily. On hotter days and when we exercise, our need for water increases.
Alcohol consumption is known to contribute to skin dehydration. Dehydration leads to fine lines, wrinkles, spider veins and irritation of blood vessels in the eyes. If you want great skin, eliminate or limit alcohol to three drinks per week, making sure to drink a glass of water after each glass of alcohol.
Skin health is also influenced by a diverse array of physiological and environmental factors, such as genes, hormones, air pollution, sun exposure, climate, water quality, cigarette smoke, exercise, sleep and stress. Diets high in refined carbohydrates, dairy, salt and trans fats can significantly affect skin health.
To conclude, our beauty starts from within. A nutrient-dense diet, rich in vitamins, minerals, omega-3s and antioxidants is fundamental to transforming dull, ageing skin and brittle hair into a radiant, healthy appearance.
By prioritising hydration and a diverse rotation of whole foods, we provide the essential building blocks for glowing skin, strong hair and resilient nails.
Arnika Suska is a qualified nutritionist from Germany.