Vitamin A plays a role in preventing disease and microbial infections of the skin, whereas deficiency is associated with an increase in the former.
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If you are having eczema or dry skin, it is likely that you are deficient in zinc, vitamin D, and omega 3. Omega 3 basically is the fat barrier that protects the skin. You can get your omega 3 from flax seeds, chia seeds, and walnut. Make sure to pre-soak them overnight.
Your skin reflects your entire health and balanced diet plays crucial role in supporting your vitality. Deficiency of key nutrients can significantly damage your skin that can subsequently cause various skin issues. Some vital nutrient deficiency can lead to premature aging, acne, dullness, itchiness, rashes, and even hyperpigmentation.
While natural deterioration in the building blocks of skin, consisting hyaluronic acid and collage, takes place and leads to natural signs of ageing, there are various deficiencies of nutrients that can aggravate signs of ageing. One of the most important nutrients that can help you maintain youthful skin is zinc. Deficiency of zin can cause wrinkles, loss of elasticity, and dull skin.
According to a study featured in National Library of Medicine, “Key compounds were highlighted as there is evidence to suggest they have a significant role in skin health: vitamin A, vitamin C, vitamin DA, vitamin E, zinc, omega-6 and omega-3 fatty acids, polyphenols/flavonoids, copper, selenium, and silicon. Vitamin A plays a role in preventing disease and microbial infections of the skin, whereas deficiency is associated with an increase in the former. Zinc deficiency causes skin disorders, including dermatitis due to zinc’s important role in maintaining skin homeostasis.” 1
Recently, leading Ayurvedic expert Dimple Jangda shared on her Instagram account top 3 deficiencies that can potentially damage the skin. 2
Acne: “If you are having acne, especially if you are teenagers, they are probably deficient in zinc, omega-3, vitamin A. Zinc is great for skin repair. If you are seeing a lot of pustules, it is because they are not having enough zinc in their diet.
Omega 3 helps reducing inflammation and heat in the skin. And, vitamin A helps in repairing the skin,” said Dimple Jangda. You can get your zinc from pumpkin seeds and sesame seeds. You can get your omega 3 from flax seeds and chia seeds. And, you can get vitamin A from carrots, sweet potatoes, amaranth, and spinach.
Eczeme or Dry Skin: If you are having eczema or dry skin, it is likely that you are deficient in zinc, vitamin D, and omega 3. Omega 3 basically is the fat barrier that protects the skin. You can get your omega 3 from flax seeds, chia seeds, and walnut. Make sure to pre-soak them overnight. You can get your vitamin D from sun exposure. 20 minutes of sun exposure everyday and even mushroom is a good source of vitamin D.
Make sure to get the early morning sun and you also need zinc, which you will get from pumpkin seeds sunflower seeds, and sesame seeds. Also, your lentils, beans, nuts, are good source of zinc, added the Ayurvedic expert.
Pigmentation or Uneven Skin Tone: If you are having pigmentation or uneven skin tone, it is likely that you are deficient in vitamin B12, iron as well as antioxidants, and vitamin C. Now you can get your vitamin C from blueberries, lemon, guava (very rich source of vitamin C). Guava gives you nice brightness towards the skin, emphasized Dimpla Jangda.
For B12, especially vegetarians who are deficient in it and vegans, you can get it from parboiled Kerala rice nutritional yeast, seaweed, noori, kelp. You can have your vegan sushis and vegetarian sushis as they are good source of vitamin B12.
And, for your iron, you can try a combination of red rice, amaranth, rajma (which is your kidney beans), chickpeas, spinach, sesame seeds. Sesame seeds are a very good source of iron as well. If you have tired skin, dull skin, sagging skin, it is possible that you are deficient in protein as well as vitamin C. You can get your protein from all kinds of plants-based lentils, beans, legumes, pulses, nuts, and seeds.
By loading up on the right amount of proteins, vitamin B12 rich foods, zinc rich foods, even your vitamin D, vitamin C, you will be able to take care of your skin and get ageless skin, concluded Dimpla Jangda.
FAQs
What are the top nutrient deficiencies that can cause acne, and how can I address them?
According to Ayurvedic expert Dimple Jangda, acne may be due to deficiencies in zinc, omega-3, and vitamin A. Zinc aids skin repair, omega-3 reduces inflammation, and vitamin A helps skin regeneration. To address these deficiencies, include pumpkin seeds and sesame seeds for zinc; flax seeds and chia seeds for omega-3; and carrots, sweet potatoes, amaranth, and spinach for vitamin A in your diet.
How do zinc and vitamin D deficiencies affect eczema or dry skin?
Zinc and vitamin D deficiencies can contribute to eczema or dry skin by impairing skin homeostasis and barrier function. Zinc maintains skin health, while vitamin D supports skin repair and immunity. Omega-3 fatty acids also protect the skin's fat barrier. Sources include pumpkin seeds, sunflower seeds, and sesame seeds for zinc; sun exposure and mushrooms for vitamin D; and flax seeds, chia seeds, and walnuts for omega-3.
Which nutrients are important for preventing pigmentation and uneven skin tone?
Pigmentation and uneven skin tone can be linked to deficiencies in vitamin B12, iron, antioxidants, and vitamin C. Vitamin C sources like blueberries, lemon, and guava promote skin brightness. Vitamin B12 is obtained from parboiled Kerala rice, nutritional yeast, seaweed, nori, and kelp, especially important for vegetarians and vegans. Iron-rich foods include red rice, amaranth, kidney beans, chickpeas, spinach, and sesame seeds.
Can plant-based diets provide enough protein and vitamins for healthy skin?
Yes, plant-based diets can provide adequate protein and vitamins essential for healthy skin. Protein from lentils, beans, legumes, pulses, nuts, and seeds supports skin structure. Vitamins like B12 (from nutritional yeast, seaweed), vitamin C (from guava, lemons), vitamin D (from sun exposure, mushrooms), and zinc (from pumpkin seeds, sesame seeds) are critical. Proper variety and quantity ensure skin vitality and aging prevention.
What is the role of omega-3 fatty acids in skin health, and how should they be consumed?
Omega-3 fatty acids reduce skin inflammation and strengthen the skin's barrier by supporting the fat layer, which protects against dryness and irritation. They are crucial for conditions like acne and eczema. Good sources include flax seeds, chia seeds, and walnuts. Ayurvedic expert Dimple Jangda recommends soaking seeds overnight before consumption to enhance nutrient absorption.
National Library of Medicine|Nutritional Dermatology: Optimizing Dietary Choices for Skin Health
Ayurvedic expert Dimple Jangda via Instagram|Top 3 deficiencies that can damage the skin
Disclaimer: This content is for general informational purposes only and should not replace professional medical advice. Always consult a qualified healthcare provider with any questions about your health or treatment options.
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