As the body’s largest organ, the skin is the most noticeable, particularly the facial skin. Women and even men may get psychologically affected when their skin is unhealthy. Having healthy, glowing skin helps to boost self-confidence. It makes one happier too. After all, who wouldn’t want to look their best naturally? Even if you get the phone with the best camera and use filters, there’s just more joy in being able to take photos without worrying if you have forgotten to turn the camera filter on.

Skin conditions range from pimples, acne breakouts, rashes, dermatitis, dandruff, fungal infection, and can even be as bad as autoimmune skin conditions like psoriasis or worse, skin cancer.

While a regular visit to a dermatologist and having good quality skin care will help maintain healthy skin, nothing beats the effect of having well-nourished skin from within. Having proper skin nutrition must be the foundation of a healthy skin regimen. Consider the treatments and skin care as cherries on top of an ice cream. They are supposed to enhance a well-nourished skin.

Many factors cause the skin to break out, get inflamed, and age faster. Hormonal imbalances, a compromised immune system, which is highly associated with skin cancer and autoimmune skin diseases, exposure to environmental toxins, smoking, inadequate and poor quality sleep, stress, and primarily poor nutrition and hydration.

Oxidative stress is the number one culprit in skin inflammation and aging. Pimples, acne, wrinkles, rashes, and other skin irritations are all related to oxidative stress. This occurs when the free radicals or toxic chemicals in the body outweigh the antioxidants that quell inflammatory processes in the body.

To illustrate oxidative stress, think of a peeled apple that turns brown and ugly within just a few minutes of being exposed to air without its protective peel. This process is known as oxidation. If the peeled apple is drenched in lemon or any citrus fruit like calamansi or dayap, it will not turn brown. This is due to the high vitamin C and phytonutrient or plant chemical content of the citrus fruit that acts as an antioxidant. The same principle applies to the human skin. Lack of antioxidants coupled with excessive free radical formation due to our lifestyle can cause high oxidative stress. Thus, compromising skin integrity by damaging collagen and elastin. This will cause wrinkles, dry skin, and weak skin barriers that will make one prone to infection. Pathogenic bacteria will thrive and cause acne. Fat or lipid peroxidation in the skin is also stimulated by oxidative stress. This causes skin inflammation and excess sebum or oil production that can potentially clog pores and develop acne.

Since we need to prevent oxidative stress or at least neutralize it, we need large amounts of antioxidants regularly. Before you rush to purchase antioxidant capsules and the like, we need to understand that the best source of antioxidants is not chemically derived. They must come from wholesome, minimally processed plant sources like vegetables, fruits, herbs, spices, whole grains, nuts, and seeds.

Vitamin E supplements are marketed as antioxidants, but high doses of isolated nutrients can cause nutrient imbalances if used inappropriately. Collagen capsules are isolated nutrients that come in large molecules that are burdensome to the kidneys. Would you like to obtain antioxidants and collagen from synthetic sources at the expense of your health? Only those who have specific medical conditions that warrant nutrient supplementation under the supervision of a doctor and a registered nutritionist or dietitian must take concentrated dosages of nutrient supplements.

Aim to consume at least two servings of fruits and three servings of vegetables a day. That would amount to two medium-sized or one to two cups of fruits a day and one and a half cups of cooked or three cups of raw leafy vegetables every day. You can also eat your fresh produce in the form of smoothies. If your intake is inadequate, you can take fruits and vegetables in freeze-dried form. Just make sure that these are whole fruits and vegetables that have undergone freeze-dry technology to remove only the water and keep the phytonutrients and fiber intact until consumption. Examples are freeze-dried berries, wheatgrass, soy, and other vegetables.

Furthermore, fruits, vegetables, and whole grains like oats, quinoa, and colored rice contain nutrients that synergistically work together to provide phytochemicals and amino acids, which are the building blocks of protein for collagen and elastin formation. You can get protein from animal sources, however, animal-based products, including dairy, red meat, and even seafood, increase the formation of advanced glycation end products that increase inflammation in the body. While it is alright to consume these in small amounts, it is important to remember that the major source of protein must come from a variety of plant sources. If you choose to eat animal protein, make sure that you get to consume more vegetables and some fruits to quell the inflammatory response in the body that is related not only to skin conditions but also to other medical conditions.

Oftentimes, we hear about glutathione being taken in pill form or intravenously to make the skin glow, and as a side effect, whiten too. Glutathione is a powerful antioxidant that is produced by the liver. You can nourish your liver to produce glutathione naturally instead of pill popping every day. Consume cruciferous vegetables and allium vegetables that contain sulfur compounds to strengthen the liver. Cruciferous vegetables include cabbage, broccoli, cauliflower, bokchoy, arugula, kale, watercress, radish, pechay, mustard greens, dahon ng singkamas or turnip greens, Brussels sprouts, and the locally and widely available malunggay. Cruciferous vegetables must be chopped 45 minutes before cooking to allow the enzyme myrosinase to be activated. This enzyme helps in the formation of sulfur compounds. Allium vegetables are garlic, onions, leeks, shallots, chives, and scallions that can be added to flavor dishes. These vegetables must be chopped and allowed to settle for at least 10 to 15 minutes to allow the allyl sulfides to form.

Remember to nourish your skin with wholesome, minimally processed plant food sources every day to get that naturally glowing and smooth skin from within.