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The Dermal Diet: Nutrition for Skin Health    

 

            What they say is true, beauty is not skin deep. However, as the largest organ in the body,
skin does play a crucial role in providing our bodies with a physical and chemical barrier that protects us from the outside environment. Skin health can even be an indicator of overall nutritional status. In order to properly maintain this vital organ, many essential nutrients are required as part of a well balanced diet. Read below to learn about the ways you can develop a skin savvy diet in the dining halls.

Wound Healing
Vitamin D is important for normal cell growth and regeneration of skin during wound healing. 

Skin Firming and Wrinkle Fighting Action
Vitamin C regulates the formation of collagen, which keeps the skin firm and wrinkle free.

Protection against Sun Damage

Vitamin C and Vitamin E function as antioxidants, which may prevent and treat damaged skin due to sun exposure. 

Hydrating Dry Skin
Polyunsaturated fatty acids prevent water loss from the skin and are proven to prevent dermatitis, which is scaling and dryness of the skin. 

 Here’s how you can treat yourself and your skin to these essential nutrients in the dining halls: 

  • Vitamin C can be found in citrus fruits, such as oranges, and in vegetables located at the salad bar, including broccoli, spinach and bell peppers.
  • Vitamin D is obtained from sun exposure, but due to the harmful UV rays and risk of premature aging and cancer risk, it is best to get your vitamin D from dietary sources like the dining hall’s fresh cage-free eggs, milk, salmon and tuna fish.
  • Vitamin E is found in both corn oil and olive oil. It is also found in sunflower seeds and almonds, so try using these as toppings on  a salad.
  • Polyunsaturated fatty acids are found in fatty fish such as salmon or tuna, and in nuts, such as walnuts.

 

 

Satiate your skin from within

 Author: Jessica McKinley                                        Reviewed By:  Sue A. Shapses, PhD, RD, Dept. of Nutritional Sciences

References: Micronutrients and Skin Health. Available at: http://lpi.oregonstate.edu/infocenter/skin.html. Accessed on: April 4, 2012. Stipanuk, M.H. 2000.  Biochemical and Physiological Aspects of Human Nutrition. W. B. Saunders Publishers, Philadelphia, PA.

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