A-Zinc of Anti-Ageing Vitamins

Posted: Monday 14 March 2011 07:15am

The health of your skin, hair and nails reflects your overall internal health. When the body is lacking nutrition, it can manifest in sallow, congested skin that suffers blemishes, sensitivity, dryness or premature lines. Nails may become brittle and hair damaged.

“A balanced diet rich in nutrients will help rejuvenate the skin’s layers, and you can feel confident that it’s good for the whole body,” says nutritionist and naturopath Tabitha McIntosh, of Awaken Your Health, Sydney. “The skin is the largest organ of the body and requires a steady supply of micronutrients to support new cell generation.”

“These days we all live busy lives running around after friends and family, and maintaining demanding jobs. It’s not always possible to ensure your daily nutritional needs are met. There are also many things that compromise nutrient availability in our food. Food processing, storage, cooking practices, digestive disorders, and the call of ‘convenience-foods’ are just a few examples.”

The following is a guide to essential vitamins, minerals and nutrients we need in our food (aided by supplements) and skincare to maintain youthful radiance:

VITAMIN A

Internally
Playing a vital role in immunity and tissue formation, maintenance and repair, vitamin A is an anti-oxidant and helps protect against environmental aggressors. A deficiency causes nails to become dry and brittle.

“Vitamin A is an effective tissue healer, helping to prevent wrinkles, resist infection, and keep your skin looking fresh and clear,” explains Tabitha. “It acts as an antioxidant to neutralise free radicals that are harmful to your skin, and it can help to slow agEing.”

Rich sources of Vitamin A include cod liver oil, carrots and alfalfa.

Skin Care
Vitamin A in skin care helps to combat acne and reduce pigmentation. It supports cellular turnover, softening lines and wrinkles.

“Look for formulas containing Retinol Palmitate and Retinol Acetate,” advises Dee Davies, from the Clear Skin Clinic, Sydney. “Acne sufferers should avoid prescription Retin A. It can clear blemishes, but is extremely harsh.”

Try: Environ Beta-Active Sebugel-A, $37; MD Formulations Vit A Clearing Complex, $180; Avene Ystheal + Emulsion, $61.

VITAMIN B

Internally
Biotin is the B vitamin needed most by skin, hair and nails. A deficiency can result in dry skin, itchiness, dermatitis or hair loss. Nails can also become ridged or brittle and might even begin to grow rounded with curved ends. Even a mild Biotin deficiency may cause symptoms. You’ll find vitamin B in bananas, potatoes, eggs, dairy products and lentils and other whole grains.

Skin Care
Vitamin B assists the skin in taking in hydration and maintaining balanced moisture levels. It can also improve uneven complexions. It has anti-inflammatory effects, soothing irritation and dryness.

Try: Ella Bache Elixir D’Eclat, $80; Olay Total Effects Daily Serum, $32.49.

VITAMIN C

Internally
Thought to counter sun exposure, vitamin C also heals, supports immunity and improves circulation to the scalp, resulting in healthier hair. Insufficient intake can causes hangnail, and poor quality of skin.

“It’s essential for the formation of collagen and elastin,” comments Tabitha. “These are the foundation for skin elasticity. Vitamin C is also needed for effective wound healing and repair of all tissues throughout the body. Topical preparations can really help photo-aged skin.”

Rich sources of vitamin C include kiwi fruit, citrus fruits, strawberries, capsicum and some green vegetables.

Skin Care
Vitamin C in skin care formulas assists in rejuvenation and anti-ageing. “It clarifies, brightens and addresses pigmentation,” says Dee Davies.

Try: Emergin C 20% Vitamin C Serum, $139; Dr  Spiller Biocosmetic Vitamin C-Plus Day Cream, $152

VITAMIN E

Internally
Vitamin E smoothes skin, softens wrinkles. Research suggests it’s useful in reducing the harmful effects of the sun, particularly when combined with vitamin C.  A study by the American Academy of Dermatology found that taking 400 IU daily reduced the risk of sun damage and the production of cancer-causing cells. When vitamins A and E were taken together, a 70 per cent reduction in basal cell carcinoma was reported.

“They have a protective and regenerative function on each other,” says Tabitha. “You get more effective results when you combine anti-oxidants, rather than relying on one.”

Vitamin E is linked to healthy hair due to its immune supporting properties and its ability to increase oxygen uptake and circulation to the scalp. Find it in almonds, spinach, sunflower seeds, papaya, olives, spinach and blueberries.

Skin Care
Vitamin E is protective and healing, warding off free radicals. “It soothes and hydrates,” says Dee Davies. “When combined with vitamin C, it can protect against sun damage.”

Try: A’Kin Rose de Mai Anti-Oxidant Day Cream, $37.95; Aveda Botanical Kinetics Purifying Gel Cleanser, $124.95

CO-ENZYME Q10 (CO-Q10)

Internally
A vitamin-like compound occurring naturally in cells, Co-Q10 appears in high amounts in mitochondria, however with age the body’s stores deplete.

“Skin ageing is related to increase in cellular oxidation, which may result from low levels of Co-Q10,” says Tabitha. With a lesser ability to produce collagen and elastin, skin becomes vulnerable.

“Co-Q10 prevents free radicals entering the nucleus and destroying DNA. It reduces collagenase production, a collagen-destroying enzyme that’s a by-product of free radicals.”

Find it in meat, chicken and fish.

Skin Care
“Co-Q10 boosts repair and regeneration,” says Dee Davies.

A Co- Q10 derivative, anti-ageing ingredient Idebenone, has been shown to soften lines and reduce uneven skin tones.

Try: Nivea Visage Anti-Wrinkle Q10 Plus Day Care, $18.98; Priori Idebenone Moisturizing Facial Cream, $240; Prevage Anti-Ageing Night Cream, $210.

ZINC

Internally
Zinc is an essential mineral for healthy skin and hair, and in the body it works closely with Vitamin A. “Particularly effective for acne sufferers, Zinc is extremely healing, can control excessive oil production, rebalance skin and clear acne,” says Tabitha.

“It’s important for the synthesis of collagen fibres, being essential for maintaining and repairing cells, as well as being important for immune function. People with zinc deficiency will suffer poor skin healing, while infants, teenagers, pregnant women, vegetarians and people with digestive disorders are all likely candidates for zinc insufficiency.”
Look for zinc on foods such as oysters and shellfish, wheat bran, pine nuts and pecan nuts.

Skin Care
Zinc clears and heals troubled complexions. It excels as a physical sun block.

“It’s great for blemished skin,” says Dee Davies. “As a sun block it’s safe, non-toxic and thought to protect against wind and dehydration. Its healing nature is also beneficial in clearing blemishes.”

Try: Invisible Zinc Tinted Daywear, $32; Ella Bache Masque Intex, $59; bareMinerals Matte Foundation SPF15, $79.

LUTEIN AND ZEAXANTHIN

Internally
Lutein and Zeaxanthin are two carotenoids that have potential to improve hydration and moisture retention. They can be found in dark green leafy vegetables like kale, spinach, basil and parsley.

A 2006 Italian study found that when Lutein and its associated molecule Zeaxanthin, were taken daily, hydration increased by 38 per cent, elasticity improved by eight per cent and superficial lipids rose by 33 per cent. Results also indicated Lutein decreased oxidation of superficial lipids by 64 per cent.

Lutein also offers UV protection. It’s been long known that Lutein is laid down in the pigment of the eye, forming a physical barrier against UV damage. It’s now known that performs a similar role in skin, scavenging free radicals and creating physical barrier against sun damage.

Skin Care
Topically, Lutein improves elasticity, maintains moisture levels, and increases protective properties.

Try: EmerginC Hyper-Vitalizer Eye Cream, $94, EmerginC Hypervitalizer Face Cream, $105.

LYCOPENE

Internally
Lycopene prevents free radical damage and helps block UV light. It improves skin texture, boosting cellular metabolism.

“One cup of tomatoes daily is what you need to increase your protection from sun damage,” says Tabitha. “To get more benefit from tomato, cook them first to liberate more lycopene. Watermelon, guava and papaya are also good sources of Lycopene.”

Skin Care
Lycopene supports protective functions and blocks indirect sunlight. It has anti-oxidant and anti-ageing benefits.

Try: Kiehl’s Lycopene Facial Moisturizing Cream, $120, Trilogy Rosehip Oil, $20.

ESSENTIAL FATTY ACIDS (EFA’s)

Internally
Key here is Omega -3 and Omega-6, which keep skin hydrated and clarified. A deficiency may result in dry, inflamed skin, white heads and blackheads.

“EFA’s are important building blocks for the cell wall of every cell in our body – including skin cells. There is growing evidence that they assist in keeping skin moisturised, smooth and healthy. They also have anti-inflammatory effects and can relieve eczema symptoms,” says Tabitha.

“Good dietary sources include oily fish (such as salmon and sardines), raw seeds and nuts, avocados, plus supplements of pure fish oil, flax seed oil, and evening primrose oil.”

“Your skin is also reliant on good hydration: the skin itself is composed of seventy per cent water. Avoid dehydration by drinking eight to ten glasses of water daily, and minimising consumption of caffeinated drinks and alcohol.”

Skin Care
EFA’s drench skin with moisture and protective lipids, warding off premature ageing. They are anti-oxidants, repairing and calming inflamed tissues.

Try: Avado Organics Avocado Oil, $15.15; Trilogy Age Proof Nutrient Plus Firming Serum, $43.

FURTHER READING:
Nutricosmetics – Eating Your Way To Beauty

by Shonagh Walker

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