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COSMETOLOGY

PROFESSIONAL COURSE

Module 25

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25. Module 25: Nutrients needed for a skin

Table of Contents

25. Module 25: Nutrients needed for a skin ................................................................................................................ 1

25.1 Introduction ......................................................................................................................................... 2

25.2 Your Skin and the Nutrients it needs ................................................................................................... 3

25.3 Eat Yourself Beautiful ....................................................................................................................... 10

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25.1 Introduction

They say you are what you eat. This has nothing to do with eating too many bananas and then turning into

one, it is all related to the healthy balanced diet you consume. Your diet affects many things. It affects your

weight, your appearance and your beauty. You know that consuming saturated fats is dangerous, but do you

know why? In this module you will learn all about maintaining healthy skin through a healthy diet. Yes, of

course beauty is only skin deep, but this does not mean that you cannot accentuate your appearance. Your skin

is one of the first things that people notice about you, so why not try and eat yourself beautiful?

Your Skin and the Nutrients it needs

Eat Yourself Beautiful

How to Correct Skin Problems with Diet and Supplementation

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25.2 Your Skin and the Nutrients it needs

Other than your fancy beauty products, what do you need to make your skin look radiant and glow?

According to researchers, your skin is much like a fingerprint. It is a clear sign of what is actually going on in

your body. You may hear a lot about the so-called ‘fountain of youth’, but can it really be achieved through a

healthy diet alone?

Clearly, food cannot do what Botox or other extreme measures women and men take to continue looking more

youthful, but there are some things you can do to slow down the process of premature ageing and keep your

skin looking fresh. Therefore, eating healthily and getting all the minerals and vitamins you need for improving

your skin should be a motivation in itself to eat a better diet. There are a number of people of all different

ages that continuously struggle with certain skin conditions such as dry skin, sun damage, acne, wrinkles, and

rosacea. Having such skin conditions can be upsetting and yes, conventional medicines may help you, but

there is actually more evidence that supports making healthy food choices to improve the skin’s overall health

and vibrancy.

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1. Vitamin A

Vitamin A, otherwise known as retinol is one of the most well-known vitamins when it comes to the health of

the skin. Ever since the 80’s, doctors have been effectively using synthetic retinoids to treat serious skin

conditions such as psoriasis or severe cases of acne. The physiology of the skin is greatly influenced by

Vitamin A. It helps to promote the epidermal differentiation, it rejuvenates and promotes skin grown and

reduces over-productive sebaceous glands. When Vitamin A helps promote cell turnover and the rejuvenation

of the skin, it also helps to prevent the development of comedones, which is one of the main things responsible

for severe acne breakouts.

When your body lacks in Vitamin A, it becomes keratinized or in other words scaly and as a result the body’s

mucus secretion is hindered.

Rough or dry skin is a common symptom of a vitamin A deficiency.

A person might have rough looking raised bumps or spots on the backs of their arms.

The scientific name for a vitamin A deficiency is hyperkeratosis pillaris, and about 40% of all

adults suffer from it.

Synthetic retinoids are prescribed by physicians to treat skin conditions such as eczema, psoriasis,

acne, wounds, cold sores, and sunburn.

Vitamin A rich foods include liver, kidney, cod liver oil, and egg yolks.

Doctors often recommend a person suffering from stubborn acne consumes liver 1-2 times per

week to help control or eliminate it.

Vitamin A is found in over the counter lotions, such as night creams.

Vitamin A is found in prescription products to treat skin disorders such as acne.

Retinoids in vitamin A help to reduce wrinkles and other signs of premature ageing.

Retinoids assist in fading liver spots,

Retinoins found in vitamin A help improve the skin’s roughness.

Eat plenty of carrots, iceberg lettuce, sweet potatoes, red pepper, mangoes, whole milk, mustard

greens, butternut squash, kale, cantaloupe, peas, turnip greens, dried apricots, tomatoes, spinach,

peaches, and fortified oatmeal to get plenty of vitamin A the healthy way.

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2. Zinc

When it comes to your skin’s health, zinc is considered to be an essential mineral. Zinc helps with many of

the body’s physiological functions, including building the immune system, protein synthesis, DNA synthesis,

wound healing, and cell division. Zinc also has a lot of anti-inflammatory properties that are beneficial for the

skin and it also helps protect a person from harmful UV radiation.

A lot of scientific research has been carried regarding zinc’s effect on the skin. It has been proved to be just

as beneficial as antibiotics and steroids that are used to treat serious cases of acne. Zinc works well in

combination with vitamin A. It interacts with the retinol-binding proteins, which helps transport the vitamin

A throughout the blood. When you consume more zinc or take zinc supplements, it increases the levels of

vitamin A in your blood.

When the body does not have enough zinc, your skin is affected as is your overall health. It takes wounds and

abrasions to the skin longer to heal longer, and there is more of a chance that you will develop acne or skin

lesions. Other symptoms of a zinc deficiency in the body include weight loss, hair loss, eye problems, lethargy,

and skin rashes.

The only way you can help your body get an adequate amount of zinc is by eating a well-balanced varied diet.

However, you need to take care as an over-consumption of zinc can have some unpleasant side effects such

as upset stomachs, diarrhea, and vomiting.

The body best absorbs zinc through animal products such as kidney, liver, beef, lamb, oysters, and scallops.

Helps repair damaged tissues.

Speeds up the healing process of wounds.

Can be used in topical applications to treat acne.

Assists in regeneration of skin cells.

Helps to reduce inflammation of the skin and scarring.

Protects skin from UV light.

Other than red meat products, you can get zinc through eggs, dairy products, nuts, legumes, whole

grains, and fortified cereals.

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3. Vitamin C

Vitamin C helps produce collagen which makes the skin more stable. Additionally, it also helps promote cell

and skin rejuvenation.

In the past many people suffered from the illness scurvy, which was mainly caused by poor diets. When your

body has a vitamin C deficiency, there are more chances you could develop scurvy. One of the main symptoms

of scurvy is very rough dry skin. Additionally, a Vitamin C deficiency is also known to cause hyperkeratosis

pillaris due to collagen formation impairment.

If you increase the amount of vitamin C in your diet, you can help improve your skin’s overall health and also

promote faster healing.

Promotes collagen growth.

Helps heal scarring.

Reduces the risk of scurvy.

Reduces the effects of UV light.

Promotes smoother brighter looking skin.

Food that is packed with vitamin C includes bell peppers, dark leafy greens, Brussels sprouts,

kiwi fruit, guava, broccoli, citrus fruits, coriander, chives, basil, and parsley.

Vitamin C is sensitive to heat, so with food rich in vitamin C, you should only lightly cook it or

eat them raw to maximize its health benefits.

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4. Vitamin E

Vitamin E is a powerful antioxidant that is excellent for your skin.

Vitamin E helps neutralize the body’s free radicals that are responsible for damaging your skin’s collagen and

drying out your skin. Although vitamin E is a very powerful antioxidant your body cannot produce it alone,

which means that to ensure your body gets its intake of vitamin E, you need to include enough of it in your

daily food intake. Vitamin E can assist in preventing premature ageing and damage to your DNA.

Additionally, scientific research has proved that getting enough Vitamin E over a long period of time can

reduce sunburn to your skin from exposure to harmful UVB radiation.

The average adult requires 15mg of vitamin E each day.

1 T of wheat germ oil will give your body 100% of your daily vitamin E.

1 oz of almonds gives your body 40% of the daily recommended vitamin E intake.

To get more vitamin E eat almonds, peanuts, hazelnuts, sweet potato, mango, avocado, apples,

turnip greens, asparagus, tomatoes, and spinach.

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5. Vitamin K

Vitamin K has been proved to assist in the process of blood clotting, which in turn aids the body’s ability to

heal from wounds and bruises. It is commonly recommended by surgeons post surgery to assist in the recovery

process. Vitamin K is also often used in medical topical creams to treat skin irritations, spider veins, scars,

dark circles under the eyes, and stretch marks.

Found in leafy greens such as spinach, Brussels sprouts, and broccoli.

Some people prefer to take vitamin K1 supplements as opposed to vitamin K due to lower toxicity

levels.

Reverses the body’s effects of blood thinning.

Reduces inflammation and itching of the skin.

Can be taken orally or applied topically.

6. Glutamine

Glutamine is essential for your skin’s health and beauty. It helps to regulate and balance acids in the body and

firms the skin. Glutamine is a favourite nutrient to help slow down a person’s ageing process.

When a person consumes too many toxic products with a high acid content such as coffee or excessive red

meat consumption, you can suffer from hyperacidity and when there is less of a balance in your body’s acids,

the skin’s cells and tissues are destroyed. A way of preventing hyperacidity is to neutralise the acids.

Firms skin.

Assists in slowing down ageing.

Assists in the rejuvenation of the skin post trauma.

Body produces its own glutamine, but sometimes this is not enough.

Foods rich in glutamine are chicken, beef, pork, turkey, ricotta, cottage cheese, milk, raw spinach,

and fresh parsley.!

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7. Selenium

This trace mineral has many health benefits. It is usually known for its ability to fight against heart disease

and certain cancers, but it also has a great impact on your skin’s overall health and appearance.

Due to oxidation, selenium is considered to be one of the better antioxidants to reduce the ageing process.

Additionally, doctors often suggest their patients suffering from burn injuries and other conditions of the skin

up their daily dose of selenium.

Works best in combination with vitamin E.

Purifies the body and helps get rid of harmful toxins and free radicals destroying the skin.

Helps unblock pores and reduce the effects of severe acne.

Acts as a powerful anti-inflammatory agent.

Is known to help cure chronic skin conditions such as eczema and psoriasis.

Helps maintain skin’s elasticity.

Aids in the prevention of skin cancer.

Helps rebuild skin’s collagen.

Selenium rich foods include walnuts, Brazil nuts,

tuna, red snapper, liver, herring, onions,

whole grains, wheat germ, brown rice, chicken, and turkey.

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25.3 Eat Yourself Beautiful

There is an ongoing debate as to whether you can eat yourself beautiful or not, what do you think?

The answer is ‘Yes’, it is totally possible.

While you may swear by your beauty products and expensive face creams, the grassroots of your beauty is

your diet. The state of your body’s organs directly affects a person’s appearance. Eating a well-balanced diet

can shave years off your appearance.

Your skin’s health is ultimately affected internally and externally by a number of factors including hormones,

stress, unhealthy junk food, weather, and saturated fats to name just a few. The right balance of nutrients,

minerals, and vitamins will not only repair damaged skin it will also maintain its health and enhance its

appearance.

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Reduce Fine Lines and Wrinkles

After a certain age many people, especially women go to more extreme measures such as Botox and dermal

fillers tohelp erase wrinkles. One of the greatest foods to help slow down the ageing process is soy. Soy is rich

in isoflavones, which are estrogen-like chemicals. Extensive research has been carried out and found these

isoflavones reduce fine lines like crow’s feet and at the same time improves the skin’s elasticity.

Maintain a Healthy Glow

Forget sunbathing and going to the sun bed to achieve that healthy glow, phytochemicals called cartenoids

will help you achieve just this. These phytochemicals are what give certain foods their orange, red, and yellow

hues.

Research shows that fruits and vegetables rich in cartenoids give the skin more of a golden appearance. A

food that is an excellent example of this is carrots.

Reduce Puffy Eyes

Puffy eyes or under-the-eye bags make you look drawn, tired and ill. These dark circles can last a day or even

weeks at a time depending on your health. A way to help reduce unsightly puffiness is to remove all excess

salt from your daily diet. Fluid retention is common in the belly area, but it also affects the face, both of which

can sometimes be caused by too much sodium in the diet.

The excess of salt in the body draws water from the body’s cells into the tissues surrounding them, leaving us

more dehydrated and bloated looking. Other than reducing the salt you put in your food, it is also a good idea

to avoid fast-food and processed foods which have high salt levels. Another way to cancel out the levels of

sodium in the body is by upping your intake of potassium, which turns the sodium into excess waste.

The daily recommended intake for potassium is approximately 3.5g. Natural high potassium foods include

beans, potatoes, dark leafy greens, yogurt, squash, avocados, fish, bananas, and mushrooms.

Get Liver Spot-Free Skin

Liver or age spots are caused by sun damage. If you want to naturally help boost the skin’s SPF, you need to

consume more lycopene which is typically found in pink and red produce.

A way of reducing the effects of minimal sun damage is through chemicals called polyphenols, which can be

found in green tea. It has been proved that 250mg of poloyphenols will help reduce liver spots and leave you

looking younger – that’s only 2-3 cups of green tea per day.

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To improve your lycopene levels in your body eat more pink grapefruit, watermelon, red peppers and

tomatoes.

Supple Skin

There are those people who are blessed with naturally radiant supple skin and there are those who have to

work towards it. To improve your skin’s suppleness, you need to consume more flavanols, the powerful

antioxidant that can be found in dark chocolate. These flavanols increase circulation to the skin resulting in a

better complexion that appears more hydrated.

Reduce Acne

It is true that high-glycemic food can trigger greater oil production of the skin, which in turns clogs the pores.

Reducing your intake of refined sugars and carbohydrates will improve the quality of the skin overall.

Which mineral reduces red blotchy acne breakouts?

Acne is caused by inflammation and bacteria, and eating zinc will help you overcome both. Foods that are

rich in zinc include red meat, lentils, kidney beans, and pumpkin seeds.

Get Stronger Nails

Telltale signs of malnourished nails include peeling, splitting, brittle, and breaking. Your nails are made up of

keratin, which means they need protein. Another nutrient that can help restore your nails’ health is biotin,

which is a type of B vitamin that was often used in the past to help strengthen horses’ hooves.

The body is not able to store biotin, which is why you need to get at least a 30 microgram dose of it daily. It

is always better to take biotin from natural food sources rather than supplements and food that is rich in biotin

includes almonds, eggs, liver, pork, and salmon.

Get Better Bone Structure

Wrinkles and fine lines are not the only things that can make a person appear older. As a person gets older,

there bone structure changes, which is a sure sign of ageing. While you may not see a person’s bones, they

are important and act something like scaffolding that is responsible for holding up your skin. Over time the

bones lose their volume and begin to recede causing your skin to sag and your face to look hollow.

You can help improve your bones’ health by upping your daily calcium. Opt for low-fat fortified milk, soy

milk, yogurt, spinach, kale, and tofu. Another key player in keeping the bones strong is vitamin K2, which

can be found in chicken and low-fat cottage cheese.

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Eat to be Pretty Foods

Other than combating a number of beauty issues in general, you can also improve your looks by eating some

beauty enhancing foods.

Acai Berry

The acai berry is a small berry harvested in the heart of the Amazon rainforest. It is considered to be one of

the most potent kinds of antioxidants and has been proved to be a powerful metabolism booster. The acai berry

can help you maintain a healthy weight when it speeds up the metabolism. Carrying extra unnecessary weight

can make you look older, so when you are able to slim down naturally, you will appear younger and your skin

will have a healthier glow to it.

Manuka Honey

Manuka honey is sourced from the Manuka bush, a native tree to New Zealand. Not only does it have a sweet

smooth taste, it also has been renowned for its anti-fungal and anti-bacterial properties. Just a few spoons of

honey a day promote good sleep, something essential for good health and beauty. The powerful properties of

Manuka honey also accelerate the healing time of certain skin conditions such as acne and eczema.

Red Wine

Having a small glass of red wine a day is good for you. For a while now, red wine has been promoted as

helping the heart’s health, but it is also packed with a number of excellent antioxidants that are full of anti-

inflammatory ingredients that boost the skin’s health.

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Almonds

Full of vital nutrients such as healthy omega fats, vitamins, and iron, almonds are an excellent food source to

enhance your appearance. The combination of zinc, magnesium, vitamin E, and phosphorous also helps

strengthen bones and provide excellent nutrition for the hair.

The vitamin E found in almonds helps prevent your body’s cells from being damaged, which will result in

brighter healthier looking skin.

Spinach

Spinach has long been promoted as a superfood, and for many good reasons. Not only does it improve your

organ health, it is also a great way to boost your beauty. The natural nutrients found in spinach have been

proved to aid the rejuvenation and production of collagen in your body. Your body’s collagen is responsible

for helping keep the skin’s tissue structure. Additionally, it is collagen that helps keep your cheeks firm, lips

plump looking, and hair shiny. If that is not enough, it also prevents you from developing cellulite. Packed

with rich iron and protein, this is a great low-calorie food that you can enjoy in many varieties to naturally

help boost the collagen in your body.

Olive Oil

Olive oil is considered to be a ‘good’ fat source. The monounsaturated fats found in olive oil are essential to

our overall diet and beauty. Nutrients found in olive oil protect the body’s cells and at the same time improve

the overall condition of the skin. If you purchase olive oil in its purest form as extra virgin olive oil, you will

also consume an excellent amount of nutritious antioxidants.

Eggs

Eggs have been debated for years, but no matter what some people say, in moderation eggs are healthy as they

are packed with nutritious proteins that your body needs. Such protein found in eggs can repair and strengthen

damaged brittle hair, improve a dull complexion, and repair muscle damage.

Other than containing protein, eggs also contain vitamins A, B2, and D. Eggs do not have to be unhealthy if

you fry them using a little bit of olive oil. Other ways eggs should be eaten to see the health and beauty benefits

are boiled and poached.

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Kelp

Kelp, a form of seaweed, can boost your metabolism ten-fold. For hundreds of years, kelp has been part of the

Japanese diet and has been promoted for its beauty and staying in shape properties. With approximately 25

different minerals and vitamins packed into kelp, this food really is asuperfood. Other than keeping trim, the

magnesium content of kelp helps promote healthy hair growth.

Pumpkin

Pumpkin is full of vitamins B, C, and E. The combination of these powerful vitamins helps strengthen your

nails and hair.

Chili

Chili makes people perspire and as a result your metabolism works significantly faster by up to 50%. Chili

and other spicy food such as cayenne peppers will help you stay nice and trim by burning off your excess fat

quicker. It only takes just one chili a day and you will receive your daily supply of beta carotene, which is also

essential if you want to maintain your skin, nails and hair.

How to Correct Skin Problems with Diet and Supplementation

A Poor Diet causes Acne

You suffer from skin conditions such as acne, psoriasis, or eczema, before trying potent steroids, you should

try changing your diet.

Consuming too many dairy products is linked to acne. Dairy products contain growth hormones

and saturated fats, which have negative impacts on your health.

Milk chocolate is known to increase a person’s acne due to the increased inflammation; however

dark chocolate does the exact opposite.

Eating too much sugar raises a person’s insulin levels, thus promoting the increased production

of testosterone and inflammation, both of which cause acne.

Traditional indigenous cultures usually have little to no acne; however, as soon as they make the

switch and adopt a more Western diet, they too see increased levels of acne.

When a person is deficient in omega-3 fats and zinc, they have fewer anti-inflammatory properties

and as a result a person is more prone to acne.

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A number of foods have been linked to helping improve the underlying causes of acne. If you

suffer from acne try and consume more turmeric, fish oil, ginger, nuts, green tea, dark leafy

greens, eggs, and red and dark purple foods.

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Cellulite and Your Diet

Cellulite is unsightly and no matter what size or age you are, everyone has a little bit of cellulite. Cellulite

appears due to a number of fat deposits below your skin’s surface layer. Typically, it appears in the lower

pelvic area, abdomen, thighs, and bottom. There are a number of reasons why a person can suffer from

cellulite; however, one of the leading reasons is a poor diet and bad lifestyle choices.

Eating refined sugars, packaged foods, processed starches, preservatives, and too much salt all contribute to

cellulite.

Eat unprocessed foods to remove all the toxins from the body. The best way to do so is to eat

more alkaline forming foods such as fresh fruits and vegetable. They magnetize the toxic matter

from your cells, thus removing it from your body.

Hydrate your body with pure filtered water and fresh fruit and vegetable juices to flush out the

toxins. Water will help you prevent further cellulite.

Replace refined salts like table salt for sea salt. Refined salt has extremely high levels of acidity

and sucks out the minerals from you, dehydrating your body. If you opt for crystal or sea salt,

you will benefit more as they are full of beneficial minerals your body needs.

Detox to remove acidic waste from the body. Some people go to see professional colonics to get

regular colon cleansing, but this can be done healthily alone through a few days of juicing.

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Fight Eczema with a Healthy Diet

Eczema refers to the inflammation and irritation of the skin. Eczema can be inherited and some people suffer

from it from birth, but at the same time many people develop it later on due to a poor diet. Research has proved

that some cases of eczema are due to an immune system deficiency in the gut area, therefore, you can lessen

the severity of eczema by maintaining a healthy gut.

If you have eczema, there are some foods to avoid such as refined carbohydrates that upset your

body’s metabolism of essential fatty acids. Fats encourage inflammation and therefore you should

avoid red meat and dairy products that are full of saturated fats. Additionally, avoid any kind of

stimulant drink that encourages a stress response, such drinks including coffee, tea, carbonated

drinks, and energy drinks.

Eat more complex carbohydrates which you can take from whole grains and consume more

vegetables and fruit for their antioxidant properties. Not all fat is bad, and you will still need your

essential fatty acids which you can take from nuts, seeds, and oily fish. To manage your gut and

keep it healthy, increase your fibre intake through fresh produce and whole grains.

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The Truth behind Your Puffy Eyes

Puffy eyes are caused by a lack of sleep, but it can also be a telltale sign of something much more serious. The

puffiness around the eye area is usually caused by a collection of mucus or liquid, both of which indicate

problems with the kidneys. Other symptoms that could occur with puffy eyes and skin are inflammation and

frequent urination.

The main cause for this mucus and liquid buildup is the over-consumption of fatty foods, such as red meat,

dairy products, refined grains, sugar, and saturated oil. Eliminating such foods or reducing them significantly

will reduce your bags under the eyes, but more importantly they will also help correct the internal problems.

When the colour around your eyes is yellowish, it directly relates to the over-functioning gallbladder or liver

caused by excessive dairy consumption.

Some people suffer from milia around the eye, which are tiny hard pimples often caused by certain foods.

They are usually caused by having too many animal proteins in the diet such as oily fish, eggs, dairy products,

and meat. Milia is another sign of a person having cholesterol problems, so if you suffer from these, it would

pay to visit your doctor.