Skin Health and the Benefits of Nuts

SKIN HEALTH

I think you will agree when I say there is an overload of accessible information on nuts and their health benefits and a ‘not-so-healthy’ association.

So, as a Nutritionist, I have compiled a series of ‘bite-sized’ blog posts highlighting NUTS and their nutritional value to affect your body positively!

Healthy Skin is trending.

Anti-aging and skin conditions are increasingly topics of conversation with friends, colleagues or specialists. Maybe you search the internet, listen to podcasts and follow socials for healthy skin information.  I am thankful the world lens has evolved from solely looking at what you put on your skin to what you put in your body for healthy, glowing skin. Skin aging, skin conditions and lack of hydration are the result of your environment. It is the combination of pollution, toxins, and chemicals from the air and what we eat (1). It is known as the imbalance of environmental influences and consumed nutrients (2).

What you eat matters

Your body needs nutrients to support your skin’s health by increasing the production, growth, and integrity of skin cells. Skincare is undoubtedly beneficial and works in partnership with the nutrients consumed. However, my expertise encourages you to nourish from within with specific nutrients for healing and prevention. There are many beneficial nutrients with new research on the rise; however, let’s stick to proven and food-accessible nutrients (avoiding supplement overload).

 Food nutrients produce results:

•  Increase your skin hydration (3).
• Increase your skin structure (3) and slow the aging signs (4).
• Combat toxins inflaming your skin, such as rashes, acne and eczema (5).
• Reduce the oxidation of cells, which can cause premature aging (1).

Nuts contain vital nutrients to support skin health.

• Vitamin E – This potent antioxidant is stored in high amounts in your skin cell outer layer with Omegas to tighten this layer. This protects your skin from toxins and oxidating pollution, causing signs of skin aging (6).
• Omegas – The outer layer of your skin cells comprises Omega 3 & 6 fatty acids. A healthy outer layer means nutrients can enter your skin cells and hydrate your skin cells for nourished skin. These healthy fats are anti-inflammatory to reduce skin conditions and improve the health of your skin for that hydrated skin glow (7).
• Zinc - Your skin cells thrive off zinc, helping them increase in number and to function as a barrier to the outside environment. Mostly zinc is found in your outer skin layer, meaning you may have more visible signs of healthier-looking and feeling skin! Also, zinc acts to heal wounds and is anti-inflammatory for your skin (8).
• Selenium—This valuable antioxidant protects the powerhouse of your skin cells. These powerhouses create energy for your skin cells to function and reproduce. Selenium is essential to reduce inflammation and immune skin conditions, such as dermatitis, eczema, and psoriasis (2).

Take action to improve your glow.

Ways you can incorporate nuts into your daily diet:

• If you love them on their own, a handful a day will do the trick (raw and unsalted advised).
• Try foods with nuts, such as Greenbacks Peanut Butter Protein Bar, nut cheeses, healthy raw slices, and sauces such as satay and pesto.
• Add nuts to salads, stir fry, cooked vegetable dishes and ‘healthy’ desserts, and sprinkle on top of yoghurt, berries, and cereals.
• Try nut butter. This is a great alternative to butter on bread and crackers, and it can also be used to spread/dip fruit and celery. Nut butter can also be used as a binding agent when baking.

 Life is busy, so simplify and eat real food for healthy, glowing skin. Your future self will thank you!

1.  Schagen SK, Zampeli VA, Makrantonaki E, Zouboulis CC. Discovering the link between nutrition and skin aging. Dermatoendocrinol. 2012 Jul 1;4(3):298-307. doi: 10.4161/derm.22876. PMID: 23467449; PMCID: PMC3583891.
2. Bjørklund G, Shanaida M, Lysiuk R, Antonyak H, Klishch I, Shanaida V, Peana M. Selenium: An Antioxidant with a Critical Role in Anti-Aging. Molecules. 2022 Oct 5;27(19):6613. doi: 10.3390/molecules27196613. PMID: 36235150; PMCID: PMC9570904.
3. Parke MA, Perez-Sanchez A, Zamil DH, Katta R. Diet and Skin Barrier: The Role of Dietary Interventions on Skin Barrier Function. Dermatol Pract Concept. 2021 Jan 29;11(1):e2021132. doi:10.5826/dpc.1101a132. PMID: 33614213; PMCID: PMC7875671.
4. Cao C, Xiao Z, Wu Y, Ge C. Diet and Skin Aging-From the Perspective of Food Nutrition. Nutrients. 2020 Mar 24;12(3):870. doi: 10.3390/nu12030870. PMID: 32213934; PMCID: PMC7146365.
5. Park KD, Pak SC, Park KK. The Pathogenetic Effect of Natural and Bacterial Toxins on Atopic Dermatitis. Toxins (Basel). 2016 Dec 23;9(1):3. doi: 10.3390/toxins9010003. PMID: 28025545; PMCID: PMC5299398.
6. Bjørklund G, Shanaida M, Lysiuk R, Antonyak H, Klishch I, Shanaida V, Peana M. Selenium: An Antioxidant with a Critical Role in Anti-Aging. Molecules. 2022 Oct 5;27(19):6613. doi: 10.3390/molecules27196613. PMID: 36235150; PMCID: PMC9570904.
7. Rizvi S, Raza ST, Ahmed F, Ahmad A, Abbas S, Mahdi F. The role of vitamin e in human health and some diseases. Sultan Qaboos Univ Med J. 2014 May;14(2):e157-65. Epub 2014 Apr 7. PMID: 24790736; PMCID: PMC3997530.
8. Balić A, Vlašić D, Žužul K, Marinović B, Bukvić Mokos Z. Omega-3 versus omega-6 polyunsaturated fatty acids in the prevention and treatment of inflammatory skin diseases. International journal of molecular sciences. 2020 Jan 23;21(3):741.
9. Ogawa Y, Kawamura T, Shimada S. Zinc and skin biology. Archives of biochemistry and biophysics. 2016 Dec 1;611:113-9.