Have you ever thought about your skin as part of your immune system?
It sounds so strange- how could our SKIN be a part of our immune system? Isn’t our immune system inside our body? Yes and No, let’s start with some “skin” facts to set the stage.
The skin is the largest organ in your entire body!! Read that again. Let it sink in.
Our skin is our first line of defense against the outside world.
Environmental toxins, bug bites, cuts, scratches, burns- everything!! It is constantly working 24/7 to protect us from pathogens, bacteria and viruses. So how does it do that? With its immunity!
The skins immune system is home to roughly 20 billion T-cells. 20 billion! That’s more than the T-cells in your blood- which is pretty crazy. These specialized fighting cells are in charge of protecting the body from infection, cancer, toxins, autoimmunity, and our external environment. The skin’s layers contain cells from both the innate and adaptive immune systems - which allow the skin to actively fight infections, bacteria and viruses if/when exposed.
“Topically the skin is home to over 1,000 bacterial and fungal species that inhabit different parts of the skin. These helpful microbiota promote skin immunity by inducing a basal level of immune activation, which protects us against other infections."
“Internally our immune system is comprised of special organs, cells and chemicals that fight infection/disease. The main parts of the immune system are: white blood cells, antibodies, the complement system, the lymphatic system, the spleen, the thymus, and the bone marrow. These are the parts of your immune system that actively fight infection.”
As you can see the skin is a dynamic organ made of different layers of cells and their related glands. These immune protective layers are activated when the tissue is under attack. When these immune cells are triggered they go to work by capturing, processing and destroying the invader. Think of your skin as the front line of soldiers in a war. They are ready, willing and capable of stopping and destroying any invaders your skin comes in contact with.
So, what’s the key to making sure these immune cells work properly? It’s simple, whole-nutrient- dense foods which supply a variety of immune boosting vitamins and minerals.
Internal support comes from the food we eat and supplements we use.
External support comes from making better choices with the products we use on our skin and in our homes.
Starting with food and supplements- let’s dive in to discuss which foods you should be consuming daily to support your skin-immune health.
**As always please consult your doctor prior to taking any supplements.
Food recommendation:
Eat orange and yellow fruits/veggies
These colorful foods are filled with Vitamin A and C. Vitamin A is a fat soluble vitamin which promotes skin cell growth and turnover, while also preventing acne. Vitamin A is also known to help keep pores open and clear. When the body is deficient in vitamin A, dead skin cells build-up, clogging pores, and triggering breakouts.
Vitamin C is a collagen boosting nutrient and a huge anti-oxidant. Meaning it will protect your cells against free radicals and UV damage.
Supplement recommendation:
Take Vitamin C
Vitamin C is a powerful antioxidant that helps boost collagen production, capture and destroy harmful free-radicals, it brightens the skin, repairs sun- damaged skin and reduces discoloration from scaring and or sun/brown spots. Vitamin C has also been shown to shorten colds, prevent infections, protect against viruses and boost the immune system, which includes skin immunity.
Food Recommendation:
Eat dark green veggies
Dark green foods such as kale, broccoli, avocados, spinach, kohlrabi and arugula are skin “super foods.” They are packed with healthy prebiotics and Vitamins A, C and E.
These vitamins are powerful antioxidants that support skin cell regeneration and offer free radical protection. Avocados give your skin an extra boost using their monounsaturated fatty acid complex which helps reduce oxidative stress, while protecting the skin from sun damage. Prebiotics offer essential food for the healthy bacteria in your gut, which help control skin inflammation, acne and oil production.
Supplement recommendation:
Vitamins A,D,E and K
The fat soluble vitamins A,D,E and K are all important when it comes to skin health. These vitamins keep your skin looking plump, supple and firm. They prevent wrinkles, manage oil production, help capture free radicals, reduce acne and so much more.
Vitamins A & E are both powerful anti-oxidants that fight free radicals, inflammation, infection and prevent cells from oxidative damage.
Vitamin D is essential to immune health. It will protect you against infections, viruses and less serious illnesses like common colds and the flu.
Vitamin D also controls inflammation and helps in skin cell growth, repair and metabolism. Vitamin D is also super important for the melanin or pigment of your skin.
Vitamin K is essential for helping the skin heal. When you get a cut or bruise- Vitamin K is the one to help. Vitamin K is also helpful for spider veins, dark spots, circles under the eyes and stretch marks.
Don’t forget about Probiotics
Probiotics are essential to our overall health and play a crucial role in the health of our skin. The bacteria in our gut affect everything from our mood, cravings, weight, thoughts, habits, sleep patterns, immune health and so much more. In terms of skin immunity- probiotics are key for stimulating secretion of IgA and regulatory T cells, which support immune function.
It is very important to make sure you are taking a high quality probiotic. Many out there are poor quality and could actually be harming your body instead of helping it.
This is the probiotic I recommend and use- Megasporebiotic.
Food Recommendation:
Berries are key!
Blueberries and strawberries have strong antioxidant, anti-inflammatory, glucose-regulating and collagen boosting effects. Which basically means that these berries can help you age gracefully, while protecting and nourishing your skin. Think minimizing wrinkles and creating plump-supple looking skin.
Supplement Recommendation:
Zinc and Collagen
Zinc is another powerful anti-oxidant that is required for the normal functioning of the skin. Zinc helps keep acne at bay while also protecting the skin from free radical damage. Zinc is critical for immune health as it acts as an anti-inflammatory, antioxidant and is necessary for the production of immune cells.
Zinc has the ability to lessen colds and promote healthy cell division, while preventing cancerous cells from forming.
Collagen is the most abundant protein in the body and as we age our natural supply of collagen decreases. Consuming collagen as a supplement helps support the skins structure, stability and strength. With this support the integrity of the skin is increased- which helps prevents bacteria and other harmful elements from entering into the body.
I highly recommend and take Further Food Collagen powder.
Food Recommendation:
Eat those nuts!
Many tree nuts are high in vitamin E, selenium and biotin. Diets without these nutrients pose a risk to healthy skin. These nutrients help improve oxidative stress, metabolic control and insulin sensitivity- all of which play an important role in the health of your skin. Make sure to eat a variety of tree nuts- the more variety the better!
Supplement Recommendation:
Vitamin E
Vitamin E is huge for sun damaged skin. When applied topically after a sun burn, it has been known to nourish, repair and heal the skin. It neutralizes free radicals, while improving skin durability and immune function. Vitamin E has the ability to slow the aging process of skin cells, while also reducing inflammation. Consider this vitamin “a must have” in your healthy skin arsenal.
Food Recommendation:
Eat wild caught fatty fish
Wild caught fish such as wild salmon, sardines, anchovies, herring and mackerel are excellent sources of Omega 3’s, protein and CoQ10 — all of which are essential for skin health. Omega 3’s are an anti-inflammatory fat that help regulate oil production, boost skin hydration and prevent acne. Omega 3’s have also been known to delay the skins aging process- aka fight wrinkles, improve dry, itchy and red skin while also helping with skin disorders such as atopic dermatitis and psoriasis.
Supplement recommendation:
Take an Omega 3 supplement
If you are not eating wild caught fish on a daily basis, then it is HIGHLY recommended to take a daily Omega 3 supplement. In addition to all the benefits listed above Omega 3’s are critical for decreasing inflammation, maintaining brain/mental health, improving mood, supporting hormones, improving sleep, protecting against cancer and supporting healthy joints and bones.
As you can tell there are MANY different foods and supplements that play a integral role in the skin’s immunity. Be sure to get these foods into your diet daily and if you can’t- then trying adding in the supplements discussed. Again, be sure to check with your doctor prior to taking any new supplements.
If you are interested in purchasing any of the skin immune supplements listed above- be sure to check out my exclusive Skin Care bundle here. Create your account and then you can view the protocol/recommendations for Skin Health!
As always, I hope this was helpful and stay tuned for our second discussion where we will dive into environmental toxins and how they impact the skin’s immunity.
As always, reach out with any questions or concerns!
xoxo-Danielle
References: https://fullscript.com/blog/healthy-skin-natural-supplements-and-vitamins
https://www.amymyersmd.com/2020/02/the-best-foods-for-healthy-skin/
http://www.allgreatnutrition.com/blog/the-best-foods-for-healthy-skin
https://dermnetnz.org/topics/skin-immune-system/
https://www.avogel.co.uk/health/skin/what-does-your-immune-system-do-for-your-skin/
https://ecrcommunity.plos.org/2015/06/05/just-skin-deep-your-immune-system-at-the-surface/
https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/immune-system
