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Expert nutritionist explains how you eat can affect your skin.
How can diet make the biggest organ in your body look even better? In this video of Nutritionist Explains Dr Richie Kirwan dives deep into a topic that goes beyond gains and muscle pumps. Your nutrition not only fuels your workouts but also plays a crucial role in how the biggest organ in your body, your skin, looks and feels. Richie explores the connection between nutrition and skin health, what you can eat, and what you should avoid to keep your skin looking its best.
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00:00 - Introduction
01:54 - Diet
03:17 - Vitamin D
03:48 - Minerals
05:20 - Collagen
06:08 - Calorie intake
08:37 - Outro
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0:00
how can diet make the biggest organ in
0:01
your body look even better let's talk
0:04
about
0:04
[Music]
0:07
that how's it going guys my name is
0:09
Richie Kerwin and today we're diving
0:10
deep into a topic that goes beyond gains
0:12
and muscle pumps your nutrition not only
0:15
fuels your workouts but also plays a
0:18
crucial role in how the biggest organ in
0:20
your body your skin looks and feels in
0:24
this video we'll explore the connection
0:25
between nutrition and skin health and
0:27
what you can eat and what you should
0:29
avoid to keep your skin looking its best
0:32
as I mentioned your skin is the largest
0:34
organ in your body and it acts as the
0:36
barrier between your insides and the
0:38
outside world that means it's constantly
0:41
working to protect your inside from
0:43
environmental challenges so it's a damn
0:45
important organ so before we get into
0:47
the nitty-gritty it's really important
0:49
to emphasize the importance of an
0:51
overall well-balanced nutrient Rich diet
0:54
the foods you consume impact your
0:57
overall health and well-being and that
0:59
includes your skin in health a balanced
1:01
diet packed with vitamins minerals
1:02
proteins and healthy fats is key to
1:05
keeping your skin in tiptop condition
1:08
deficiencies in vitamins like a c e and
1:11
b-group vitamins and minerals like zinc
1:13
and selenium have been linked to skin
1:15
and hair issues while nutritional
1:17
deficiencies are rare in the modern
1:18
world extreme or unbalanced diets
1:21
especially those that make people cut
1:22
out entire food groups can lead to
1:25
deficiencies in some people which might
1:27
lead to poor skin health so if you're
1:30
following a particularly restrictive
1:31
diet like veganism for example make sure
1:33
you're covering your bases by
1:35
supplementing with nutrients that are
1:37
often low in vegan diets especially
1:39
minerals like zinc and selenium certain
1:41
bgroup vitamins and longchain fatty
1:44
acids now in terms of where to start if
1:46
you want to improve the overall health
1:48
of your skin long term I can't emphasize
1:51
enough how important it is to get plenty
1:53
of antioxidant nutrients in your diet
1:55
oxidative stress is a normal result of
1:58
all the processes that that your skin
2:00
goes through on a daily basis especially
2:02
when faced with the stress of sun damage
2:05
there is some population and mechanistic
2:07
research to suggest that consuming a
2:09
diet rich in antioxidants such as
2:11
vitamin C and vitamin E and certain
2:13
plant- derived polyphenols May combat
2:15
oxidative stress protect your skin from
2:17
sun damage and potentially even reduce
2:20
the signs of aging so that means loading
2:22
up on plants and in particular those
2:24
brightly colored fruits and veggies like
2:26
berries tomatoes and leafy greens for
2:28
vitamin C and poly fennels and nuts and
2:30
seeds for vitamin E to nourish your skin
2:33
from within coffee and tea are also
2:35
phenomenal sources of polyphenols too so
2:37
enjoy a couple of Cups vitamin A also
2:40
known as retinol in particular is really
2:42
important for helping your skin
2:43
regenerate and this is why it's used in
2:45
many topical skin treatments vitamin A
2:47
is not that easily found in food as it's
2:49
mostly present in things like liver or
2:52
some Dairy fats like butter which really
2:55
aren't very popular as food choices
2:57
anymore however humans can convert beta
2:59
carotene a plant pigment found in Orange
3:01
Colored foods and leafy green veggies
3:03
into Vitamin A in the body the beta
3:05
carotene along with other carotenes in
3:06
the diet from foods like broccoli
3:08
tomatoes and other dark colored
3:10
vegetables can also help protect your
3:12
skin from sun damage due to their
3:14
antioxidant properties next up vitamin D
3:17
aka the sunshine vitamin not only does
3:19
it support bone health but there is some
3:21
research to suggest that vitamin D may
3:23
help in managing some skin conditions
3:25
like psoriasis and eczema now the best
3:27
way to get vitamin D is to produce your
3:29
own by getting some sunshine but if that
3:31
isn't an option a high strength vitamin
3:33
D supplement can be really useful and if
3:36
you do go down the sunshine route don't
3:38
get burnt and remember too much sun
3:41
exposure can lead to skin damage so if
3:43
you're going to spend a lot of time in
3:44
the Sun be smart and wear some sunscreen
3:47
now let's talk about minerals zinc for
3:50
instance can be beneficial for acne
3:52
prone skin some research has shown that
3:54
oral zinc supplementation can
3:56
significantly reduce the skin lesions
3:58
that develop during acne so add some
4:00
seafood especially shellfish nuts and
4:03
seeds to your diet to help get your
4:05
daily dose of zinc another key aspect of
4:08
skin health is getting enough essential
4:10
fatty acids in your diet essential fatty
4:12
acids are fats that we can't produce in
4:15
our own body and fall into two groups
4:17
omega3 and Omega 6 and these fatty acids
4:21
help to regulate and control
4:22
inflammation there is this misconception
4:24
that omega-6 polyunsaturated fatty acids
4:26
or poofers actually increase
4:28
inflammation in the body but the actual
4:30
evidence says the opposite and it seems
4:32
that they have some anti-inflammatory
4:34
effects too most people get plenty of
4:36
omega-6 fatty acids in their diet from
4:38
vegetable oils like sunflower which are
4:39
common in processed foods but getting
4:42
them from seeds and Seed products like
4:44
sunflower pumpkin Sesame or tahini is a
4:47
much better whole food option as it
4:49
comes with additional protein fiber
4:51
vitamins and minerals compared to a
4:53
refined oil however it's Omega-3s that
4:57
most people really lack in their diet
4:59
you can you can get plant-based omega-3
5:00
fatty acids from flax seeds walnuts and
5:02
pumpkin seeds but it might be worth
5:04
trying to get more longer chain omega-3
5:07
fatty acids from oily fish or fish oil
5:09
or even from plant-based EPA and DHA
5:11
supplements for people with certain skin
5:14
conditions there's even some evidence
5:15
that suggest that omega-3
5:17
supplementation can reduce the symptoms
5:19
of atopic dermatitis and improve overall
5:22
Skin Barrier function you've probably
5:24
also heard of collagen as a skin health
5:26
supplement right collagen is a protein
5:29
that is really common in connective
5:30
tissue just like in the skin and we know
5:32
that skin aging and sagging is
5:34
associated with degradation of skin
5:36
collagen as we get older the thing is
5:39
the evidence around collagen
5:40
supplementation's Effectiveness is
5:42
pretty weak there are some studies that
5:44
show benefits and plenty that don't
5:47
collagen isn't harmful it's just a
5:48
protein so you can try it with the only
5:50
risk being it might burn a hole in your
5:52
wallet whether it actually improves your
5:53
skin condition is another story the next
5:56
thing I want to talk about is pretty
5:57
important up to now I've spoken about
5:59
specific nutrients like vitamins
6:01
minerals antioxidants and fatty acids
6:03
however one thing that can have a major
6:05
impact on skin health is your overall
6:07
calorie intake you see there's a lot of
6:10
anecdotal evidence that when people gain
6:12
body fat they start to notice poor skin
6:15
quality which seems to clear up with fat
6:18
loss there is a decent amount of
6:19
evidence documented in the literature
6:21
showing that certain symptoms like dry
6:23
skin and reden skin are more common in
6:25
those with higher levels of body fat as
6:27
our conditions like atopic dermat and
6:29
psoriasis interestingly there's also
6:31
evidence to suggest that losing body fat
6:33
can help to reduce the symptoms of those
6:35
conditions now whether the poor skin
6:37
condition is due to just eating too many
6:39
calories or due to eating more processed
6:41
foods that lead to excess calories isn't
6:43
fully understood but it does seem that
6:46
maintaining a healthy body weight is
6:48
really important for your skin besides
6:49
calories an overall healthier diet
6:51
pattern lower and processed
6:53
carbohydrates higher in protein lower in
6:55
saturated fat and higher in fiber pretty
6:57
much what I recommend as a general rule
6:59
has been shown in randomized control
7:01
trials to reduce the degree of acne too
7:04
an all around sensible balanced diet
7:07
seems to be the best for skin Health now
7:09
I can't forget to mention the most
7:10
common recommendation for skin health
7:11
drink more water is probably the number
7:13
one piece of advice that people hear
7:15
when it comes to looking after their
7:16
skin but is it true well good hydration
7:19
is damn important for health full stop
7:22
so I'm not going to tell people that
7:23
they don't need to drink plenty of water
7:25
but the evidence that drinking more
7:27
water improving the quality of your skin
7:30
is pretty poor a recent meta analysis
7:32
did show that there may be a very small
7:34
benefit on skin condition from drinking
7:36
more water but it was a really really
7:39
small effect and it seems to be most
7:41
prominent in people who don't drink
7:43
enough water in the first place so
7:45
please keep drinking plenty of water and
7:48
other drinks like tea coffee and milk
7:49
which are just as hydrating but don't
7:51
expect them to suddenly transform your
7:54
skin before I finish up it might be
7:56
worth mentioning that sometimes for
7:58
whatever reason the some people can have
8:00
reactions to certain foods that cause
8:02
issues in their skin for example some
8:04
people report that Dairy causes their
8:06
acne to flare up does that mean that
8:08
everyone should avoid Dairy absolutely
8:10
not because many people who consume
8:12
Dairy don't have any issues at all but
8:14
if you think that a certain food might
8:15
be affecting your skin try eliminating
8:18
it from your diet for a while to see if
8:19
your skin improves if it does great then
8:22
try adding the food back in slowly if
8:24
the problem comes back you might want to
8:26
consider the pros and cons of
8:27
eliminating that food from your diet
8:29
long term at least for a while so there
8:32
you have it a summary of some of the
8:34
ways that your diet can affect your skin
8:36
Health as always if you have any
8:38
questions let me know in the comments
8:39
below and remember to like And subscribe
8:41
to the my protein YouTube channel for
8:42
more great evidence-based nutrition
8:49
information
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