Have you ever looked in the mirror and wished for that radiant, healthy glow? Life can get busy, and sometimes our hectic schedules take a toll on our skin’s natural vibrancy. But here’s the good news: you’re not alone, and your glow is absolutely within reach!
When we nourish our bodies with wholesome, nutrient-rich foods, our skin quickly reflects that love and care, helping us feel confident and energized from the inside out. Let’s explore how nutrients impact our overall wellness, and how you can reclaim that luminous look and let your skin shine!
What are nutrients?
Nutrients are chemical substances that are found in nature, and our bodies need these substances to maintain even the most basic bodily functions. When we lack fundamental nutrients, we can experience a plethora of health challenges — including unhealthy or damaged skin.
All of the nutrients crucial to maintaining holistic health can be found in a whole foods diet. However, it can be challenging to consistently consume these essential nutrients, so many people support their bodies with supplements as well. Micronutrients are also vital vitamins and minerals, but our bodies only require small amounts to properly function.
Here are the science-backed categories of essential macronutrients and micronutrients:
- Carbohydrates
- Fats
- Proteins
- Water
- Vitamins
- Minerals
Causes of nutritional deficiencies
It’s important to take a holistic approach to the root causes of vitamin deficiencies by combining practical wellness insights with science-based research and knowledge.
As a longevity and nutrition expert, I’m passionate about emphasizing the importance of a balanced, nutrient-dense diet. However, there are factors beyond diet that can also contribute to vitamin deficiencies, such as your biology, chronic health conditions, and lifestyle choices.
Here are some of the common causes of vitamin deficiencies:
Poor Diet
When your diet lacks essential nourishing nutrients, you may feel the impact to your skin as well as your overall health. Foods like fruits, healthy fats, vegetables, and whole grains are vital to your intake of vitamins like Vitamin A, C, D, E, and K.
Similarly, restrictive or fad diets — especially those that promote caloric restriction — may prevent you from consuming essential vitamins and minerals. For example, Vitamin C is vital to your overall health: A deficiency can cause fatigue, a lowered immune system, and even cause scurvy.
Scientific research has proven that increasing your intake of fruits and vegetables can help to prevent vitamin deficiencies.
Chronic Health Conditions
Chronic illnesses, such as kidney disease and liver disease, can hamper vital vitamin metabolism. For instance, the liver plays a vital role in converting Vitamin D to help support bone health and immune function. If your liver isn’t properly functioning, it cannot metabolize this important vitamin.
Kidney disease can also increase the risk of a Vitamin D deficiency and cause complications like bone disorders.
Hormonal Imbalances
Hormonal imbalances, whether the result of pregnancy, menopause, or conditions like hypothyroidism, can cause vitamin deficiencies. For example, during pregnancy, your body requires higher levels of folate (Vitamin B9), iron, and Vitamin D to support and protect your fetus.
Lifestyle Factors
A lack of exercise and body movement, chronic stress, excessive alcohol consumption, and smoking are examples of lifestyle factors that can exacerbate the depletion of your body’s supply of essential nutrients.
Smoking can cause a Vitamin C deficiency which can lead to a compromised immune system, and alcohol may deplete important fat-soluble vitamins such as Vitamin A, D, E, and K. Chronic stress can quickly deplete your storage of B vitamins and Vitamin C in an effort to combat oxidative stress.
If you’re a smoker, have recently quit smoking, or are recovering from a stress-related condition, you should ensure that you’re replenishing your body’s supply of these vitamins.
Limited Sun Exposure
Spending even a short amount of time outside each day allows you to receive the precious sun exposure that’s necessary for Vitamin D synthesis. People who live in northern latitudes with limited sunlight, avoid the sun, or have dark pigmentation may experience a Vitamin D deficiency.
Your body needs Vitamin D exposure to support immune function and maintain bone health.
Malabsorption Issues
If you have underlying conditions or comorbidities, even with a healthy and nutrient-rich diet, you might experience vitamin deficiencies. For example, Celiac disease, Crohn’s disease, and irritable bowel syndrome (IBS) can obstruct your body’s ability to absorb nutrients such as B12, Vitamin D, and Vitamin K which can present additional health concerns such as chronic fatigue and cognitive decline, along with skin irritation and other skin issues.
If you deal with any of these health issues, it’s important to monitor any intake of nutritional supplements and consult your health care practitioner about what supplements you can take.
Natural Aging Process
Although you can practice a longevity-promoting lifestyle, the natural aging process still takes a toll on the natural absorption and synthesis of essential vitamins and other nutrients.
The absorption rate of Vitamin B12, calcium, and Vitamin D are all impacted by the aging body’s decrease in stomach acid. Adults over the age of 65 often experience deficiencies in these vital vitamins due to a decrease in sun exposure and skin synthesis which can lead to bone density loss, immune dysfunction, a pale pallor, and wrinkled or spotted skin.
If you’re an older adult experiencing these deficiencies, you may want to consider supplements or prescriptions suggested by your health care practitioner.
Plant-Based Diets and Dietary Restrictions
Plant-based diets have a multitude of health benefits, but they can also lead to deficiencies in Vitamin B12, Vitamin D, and Omega-3 fatty acids, which are predominantly found in meat.
If you follow a plant-based diet, or have other dietary restrictions, it’s important to understand what essential nutrients you may not be getting and plan to incorporate fortified foods (foods that contain safe nutritional additives) or supplements in your daily diet.
Prescription Medications
Although you won’t find it listed on any prescription labels, some medications can interfere with your natural nutrient absorption. For example, commonly prescribed for acid reflux, Proton Pump Inhibitors (PPIs), reduce your stomach acid. Stomach acid is necessary for absorbing vitamins like B12. A Vitamin B12 deficiency can lead to anemia, cognitive issues, and nerve damage.
Long-term use of antibiotics and the diabetes drug metformin can also negatively impact nutrient absorption. Consult your health care practitioner about the long-term impact of any medication you’re prescribed and take nutritional supplements if necessary.
Essential nutrients for healthy, glowing skin
Although nutrient deficiencies can cause a myriad of skin issues, the good news is there are essential nutrients that can maintain healthy, glowing skin and increase your overall health and vitality!
Nature provides these nutrients in readily available ways, and when you intentionally incorporate them into your daily routine, you may find immediate results that help you to feel and look your best.
Omega-3 Fatty Acids
Omega-3 fatty acids are found in foods like walnuts and fatty fish, such as sardines and salmon. Along with promoting healthy skin, Omega-3 fatty acids may reduce depression, heart disease, and inflammation, and help improve emotional health.
Science-backed research indicates that Omega-3 rich diets may also shield your skin from damaging ultraviolet sun rays, protect your skin against psoriasis, and provide nourishing moisture to your skin cells.
Amino Acids
Amino acids help to build proteins, such as collagen, elastin, and keratin that enormously benefit your skin. These protein-building blocks may allow your skin cells to repair damage, promote quick wound healing, and reverse aging effects.
Foods like eggs, chicken, and quinoa all contain essential amino acids that your body can readily absorb and use to regenerate skin cells. According to the Cleveland Clinic, amino acids are also great immune system boosters, energy enhancers, and muscle builders. Consider the Serena Loves supplement, Love My Aminos, if you are following a plant-based diet.
Curcumin
The active ingredient in turmeric, curcumin, can do wonders for your skin. This essential nutrient is full of antioxidants and anti-inflammatories. Curcumin’s benefits can include the reduction of arthritis, anxiety, and hyperlipidemia symptoms.
Curcumin may help improve skin by increasing its natural glow, reducing acne scarring, controlling psoriasis flares, and quickly healing open wounds.
Fiber
Fiber is a member of the carbohydrate family and may be skin’s unsung hero.
Fiber can help eliminate the toxins that pollute and damage your skin, and increase your body’s absorption of other essential nutrients for healthy skin. Soluble fibers found in foods like barley, nuts, beans, and lentils reduce puffiness and increase your skin’s natural glow.
This essential nutrient is important for digestion and gut health, may reduce the risk of heart disease, and acts as a natural detoxifier.
Vitamin D
The best way to soak in this essential nutrient is to get outside (with protection from UV rays). However, even with the best intentions, time outdoors may not be possible on a daily basis. Luckily, Vitamin D and its magic for the skin is available in foods as well.
Found in fatty fish (that are also packed with Omega-3 acids), yogurt, mushrooms, and fresh orange juice, Vitamin D may benefit skin pigmentation, help with wound healing, protect skin from the damage of free radicals, increase healthy skin cells, and promote healthy skin glow. For extra support, consider the supplement Ultimate D.
Superfoods for healthy, rejuvenated skin
Along with the aforementioned essential nutrients, these superfoods will leave your skin rejuvenated and healthy!
- Anti-inflammatory foods:
Skin conditions like acne, atopic dermatitis, psoriasis, and pruritus, may flare due to systemic inflammation. An anti-inflammatory diet rich in fruits, vegetables, olive oil, nuts, and whole grains can help to protect your skin against flare-ups. I’ve had the pleasure of working with many clients who experience radiant skin as a result of avoiding inflammatory foods like refined grains and sugars and routinely consuming healthy alternatives.
- CoQ10:
CoQ10 is an antioxidant found in nuts and supplements that can help to reduce signs of skin aging. This antioxidant decreases wrinkles and improves skin smoothness.
- Flaxseed oil:
According to the National Institutes of Health (NIH), flaxseed oil is full of amazing antioxidant, anti-inflammatory, and cancer prevention properties. I recommend consuming one teaspoon with your daily breakfast to experience a decrease in rough, scaly, or sensitive skin, and an increase in hydrated, glowing, and smooth skin.
- Gut-nourishing food:
Did you know that a healthy gut is crucial to healthy skin? A bidirectional communication pathway known as the gut-skin axis directly connects the health of both. Balancing your gut can help you to attain radiant, rejuvenated skin.
Probiotic foods, including kefir, kimchi, kombucha, and sauerkraut promote gut health. You can also enjoy prebiotic foods like beans, garlic, oats, onion, whole grains to keep your gut and skin healthy.
- “Orange” foods:
Orange foods are packed with carotenoids — natural compounds that help to protect your skin from harmful UV rays, prevent age spots and wrinkles, and improve skin elasticity, hydration, and texture. A few delicious orange foods include bell peppers, cantaloupe, carrots, sweet potatoes, winter squash, and pumpkin.
- Vitamin C-rich foods:
Vitamin C can protect your skin from signs of aging, environmental stressors, and free radicals. This essential vitamin also supports wound healing and produces collagen, which promotes youthful skin and skin elasticity. There are many Vitamin C-rich foods, but a few include leafy greens, citrus fruits (lemons, oranges, grapefruits), berries, and tomatoes.
- Water:
Your skin thrives when you’re well-hydrated! Adequate water intake helps maintain skin elasticity, flush out toxins, and support a healthy, radiant complexion. It can even reduce the appearance of fine lines and wrinkles over time. An NIH study found that drinking water can have similar skin hydrating effects to a topical moisturizer.
Limiting your intake of alcohol and coffee can help prevent dehydration. I recommend drinking plenty of water to all of my clients, regardless of where they are on their wellness journey.
Connect with Serena Loves
When you take intentional steps to include essential nutrients in your daily diet, you may find glowing, healthy skin is just one of the encouraging benefits!
At Serena Loves, I’m committed to giving you the knowledge and tools you need to heal and nourish your mind, body, and soul. One of the simplest steps you can take to transform your life is through research-backed, whole-food nutrition. My supplement line provides additional nutritional support, and the most recent formulation, Camera Ready, is specifically created for cellular repair, encouraging healthy hair, skin, and nails!
Visit the Serena Loves website to shop my exclusive, holistic products, and be sure to check out my blog for more insights and tips on holistic wellness.
