Foods that Boost Your Skin and Immune System

Foods that Boost Your Skin and Immune System

Written by Maddy, PersonalCare Trainer and Nutritionist

There is a very interesting relationship being explored between the skin and gut which opens avenues of understanding how the diet influences the skin.

For centuries, ancient practices like Ayurveda have connected the importance of the gut to overall health, and now, through medical science, we are beginning to notice an interaction between the skin and the gut, and their respective microorganisms, as well as the connection to a healthy, balanced, immune system (Beri, 2018). 

“Animal and clinical data on the oral applications of: collagen, ceramide, β-carotene, astaxanthin, coenzyme Q10, colostrum, zinc, and selenium has been shown to improve skin health. However, it is important to note that other natural compounds/molecules have positive influences on human skin health as well. Some of these notable natural compounds include green tea polyphenols, grape seed proanthocyanidins, silymarin, cocoa polyphenols, and resveratrol along with its polyphenolic-related compounds known as the isoflavonoids.

These bioactive food compounds have the ability to improve skin health and reduce skin aging by: acting as antioxidants and stimulating the pathway to generate other antioxidants, stimulating collagen, while inhibiting inflammatory molecules such as the interleukins and cyclo-oxygenase (COX) compounds, stimulating SIRT 1 gene expression (the anti-aging biomarker)” (Vollmer et al., 2018).

Many of these skin-boosting natural compounds are found in omega-3 fatty fish, such as salmon, mackerel, and herring. Skin boosting foods also include:

  • Red grapes
  • Walnuts
  • Avocados
  • Sunflower seeds
  • Broccoli
  • Sweet potatoes
  • Red/yellow bell peppers
  • Tomatoes
  • Soy
  • Dark chocolate
  • Green tea 

The skin-gut connection is based on a numerous amount of factors including, “gender, geographical location, ethnicity, depth within the epidermis, antibiotic treatment and vaccination, use of cosmetics, age, and health status influence the numbers and diversity of the skin microbiome” (Vollmer et al., 2018). 

It is important to look at the products you are putting on your skin because it could be affecting your health, on a deeper level! Consult your PersonalCare Physician with any questions.


Enhancing Skin Health: By Oral Administration of Natural Compounds and Minerals with Implications to the Dermal Microbiome

The 12 Best Foods for Healthy Skin