Youβre doing all the right things. Consuming less processed food and more leafy greensβbut thereβs more to the story. Like, how well youβre absorbing nutrients, and what impact that has on your skin. Today weβre diving into the often-overlooked side of a balanced diet: the part where our body turns what we eat into what it needs for vibrant, healthy skin.
Youβre doing all the right things. Consuming less processed food and more leafy greensβbut thereβs more to the story. Like, how well youβre absorbing nutrients, and what impact that has on your skin. Today weβre diving into the often-overlooked side of a balanced diet: the part where our body turns what we eat into what it needs for vibrant, healthy skin.
01
Why Nutrient Absorption is Your Skinβs Secret Ally
When we talk about skin health here at OneSkin, the conversation often revolves around longevity β basically the biological age of your skin. Yet, there's a crucial component that can be overlooked: nutrient absorption. It's not just about the foods we eat, but how our bodies process and use these nutrients that truly make a difference in our skinβs appearance and overall health. Nutrient absorption refers to how effectively our digestive system extracts and utilizes vitamins, minerals, and other nutrients. Think of it as the body's way of sifting through what we eat, taking what it needs, and discarding what it doesn't. Simply put, healthy skin relies on a steady supply of essential nutrients. Vitamins such as A, C, E, and D, plus minerals like zinc and selenium, and healthy fats are part of a skin-friendly diet because of their significant roles in skin repair, elasticity, collagen production, and protection against environmental damage [1]. When the body efficiently absorbs these nutrients, skin cells receive the full benefits, leading to a clearer, smoother, and healthier complexion. However, it's important to remember that various factors, including the health of the gut, influence nutrient absorption.
01
Why Nutrient Absorption is Your Skinβs Secret Ally
When we talk about skin health here at OneSkin, the conversation often revolves around longevity β basically the biological age of your skin. Yet, there's a crucial component that can be overlooked: nutrient absorption. It's not just about the foods we eat, but how our bodies process and use these nutrients that truly make a difference in our skinβs appearance and overall health. Nutrient absorption refers to how effectively our digestive system extracts and utilizes vitamins, minerals, and other nutrients. Think of it as the body's way of sifting through what we eat, taking what it needs, and discarding what it doesn't. Simply put, healthy skin relies on a steady supply of essential nutrients. Vitamins such as A, C, E, and D, plus minerals like zinc and selenium, and healthy fats are part of a skin-friendly diet because of their significant roles in skin repair, elasticity, collagen production, and protection against environmental damage [1]. When the body efficiently absorbs these nutrients, skin cells receive the full benefits, leading to a clearer, smoother, and healthier complexion. However, it's important to remember that various factors, including the health of the gut, influence nutrient absorption.
02
How Absorption in the Gut Gets Disrupted
Our gut is essentially our bodyβs nutrition control center, and the process of absorbing nutrients begins before we take our first bite. Improving digestive health involves slowing down, sitting down, and thoroughly chewing our food. This gets the body in a parasympathetic state (or βrest and digestβ mode). When weβre relaxed, our body is better prepared for digestionβand absorption. Once we start eating, digestive enzymes and stomach acid initiate the breakdown of food, which primes our small intestine for its critical role: extracting nutrients. But hereβs the catch. For those of you dealing with inflammatory gut issues from IBS to IBD and Crohnβs, even the healthiest diet might not benefit your skin [2]. Thatβs because inflammation in the digestive tract can block nutrients from being absorbed properly. And if theyβre not absorbed, theyβll have trouble reaching skin cellsβor any other cells for that matter. Taking antibiotics can also interfere with nutrient absorption since they kill off both good and bad bacteria, causing microbial imbalance and impairing the digestive tractβs ability to extract nutrients [3].
02
How Absorption in the Gut Gets Disrupted
Our gut is essentially our bodyβs nutrition control center, and the process of absorbing nutrients begins before we take our first bite. Improving digestive health involves slowing down, sitting down, and thoroughly chewing our food. This gets the body in a parasympathetic state (or βrest and digestβ mode). When weβre relaxed, our body is better prepared for digestionβand absorption. Once we start eating, digestive enzymes and stomach acid initiate the breakdown of food, which primes our small intestine for its critical role: extracting nutrients. But hereβs the catch. For those of you dealing with inflammatory gut issues from IBS to IBD and Crohnβs, even the healthiest diet might not benefit your skin [2]. Thatβs because inflammation in the digestive tract can block nutrients from being absorbed properly. And if theyβre not absorbed, theyβll have trouble reaching skin cellsβor any other cells for that matter. Taking antibiotics can also interfere with nutrient absorption since they kill off both good and bad bacteria, causing microbial imbalance and impairing the digestive tractβs ability to extract nutrients [3].
03
The Secret to Better Skin Health? Better Gut Health
So how do we help our gut function optimally so we can improve vitamin absorption, and in turn have healthier skin? The answer lies in a few fundamental, yet impactful steps: #1: Add Good Bacteria. A balanced gut microbiome is critical for breaking down food and extracting nutrients.
- Reach for probiotic foods such as yogurt, kefir, sauerkraut, and kombucha.
- Include prebiotic foods like bananas, garlic, and legumes like chickpeas, lentils, and black beans.
- The daily RDA for women is 21-25 grams; for men, itβs 21-30 grams [4].
- Best sources of fiber include spinach, sweet potatoes, broccoli, berries, apples, pears, cabbage, and Brussels sprouts.
- Seafood such as salmon, tuna, and sardines contain a high amount of EPA/DHA, one type of healthy Omega-3 fat.
- Chia and flax seeds, nuts, and certain fats from grass-fed animals include alpha-linolenic acid (ALA), another form of Omega-3s.
- Aim to drink half your body weight in pounds in ounces of water. For example, if you weigh 150 pounds, try to drink 75 ounces of water per day.
- Regular physical activity promotes the growth of good bacteriaβeven walking counts [6]
- High-quality sleep helps maintain the bodyβs circadian rhythm, which has positive effects on gut bacteria [7]
- Managing chronic stress can keep gut flora diversified and prevent harmful bacteria strains from taking over [8]
03
The Secret to Better Skin Health? Better Gut Health
So how do we help our gut function optimally so we can improve vitamin absorption, and in turn have healthier skin? The answer lies in a few fundamental, yet impactful steps: #1: Add Good Bacteria. A balanced gut microbiome is critical for breaking down food and extracting nutrients.
- Reach for probiotic foods such as yogurt, kefir, sauerkraut, and kombucha.
- Include prebiotic foods like bananas, garlic, and legumes like chickpeas, lentils, and black beans.
- The daily RDA for women is 21-25 grams; for men, itβs 21-30 grams [4].
- Best sources of fiber include spinach, sweet potatoes, broccoli, berries, apples, pears, cabbage, and Brussels sprouts.
- Seafood such as salmon, tuna, and sardines contain a high amount of EPA/DHA, one type of healthy Omega-3 fat.
- Chia and flax seeds, nuts, and certain fats from grass-fed animals include alpha-linolenic acid (ALA), another form of Omega-3s.
- Aim to drink half your body weight in pounds in ounces of water. For example, if you weigh 150 pounds, try to drink 75 ounces of water per day.
- Regular physical activity promotes the growth of good bacteriaβeven walking counts [6]
- High-quality sleep helps maintain the bodyβs circadian rhythm, which has positive effects on gut bacteria [7]
- Managing chronic stress can keep gut flora diversified and prevent harmful bacteria strains from taking over [8]
03
How OneSkinβs Topical Supplements Can Help
Alongside dietary and lifestyle changes, our products work hand-in-hand with the bodyβs natural processesβrejuvenating cells that have become less active over time. Our OS-01 peptide targets aging on the molecular level, helping skin look and feel younger, from increased collagen production to better protection against the elements, amplifying the health of your skin from the outside in.
03
How OneSkinβs Topical Supplements Can Help
Alongside dietary and lifestyle changes, our products work hand-in-hand with the bodyβs natural processesβrejuvenating cells that have become less active over time. Our OS-01 peptide targets aging on the molecular level, helping skin look and feel younger, from increased collagen production to better protection against the elements, amplifying the health of your skin from the outside in.
Key Takeaways:
- Nutrient absorption is crucial for overall skin health
- Vitamins and minerals such as A, C, E, D, zinc, and selenium play a role in skin elasticity, repair, and collagen production
- Improving digestive system function aids in extracting and absorbing nutrients from food
- Probiotics, adequate fiber, healthy fats, hydration, and lifestyle factors like exercise, sleep, and stress management help enhance gut health
- OneSkinβs OS-01 peptide takes an innovative outside-in approach to improving the health of your skin
Key Takeaways:
- Nutrient absorption is crucial for overall skin health
- Vitamins and minerals such as A, C, E, D, zinc, and selenium play a role in skin elasticity, repair, and collagen production
- Improving digestive system function aids in extracting and absorbing nutrients from food
- Probiotics, adequate fiber, healthy fats, hydration, and lifestyle factors like exercise, sleep, and stress management help enhance gut health
- OneSkinβs OS-01 peptide takes an innovative outside-in approach to improving the health of your skin
References
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3583891/
- https://www.crohnscolitisfoundation.org/diet-and-nutrition/malnutrition-and-ibd
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4831151/
- https://www.health.harvard.edu/blog/should-i-be-eating-more-fiber-2019022115927
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2174995/
- https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0171352
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5123208/
- https://pubmed.ncbi.nlm.nih.gov/26479188/
References
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3583891/
- https://www.crohnscolitisfoundation.org/diet-and-nutrition/malnutrition-and-ibd
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4831151/
- https://www.health.harvard.edu/blog/should-i-be-eating-more-fiber-2019022115927
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2174995/
- https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0171352
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5123208/
- https://pubmed.ncbi.nlm.nih.gov/26479188/
