“Rough skin” such as stickiness, dryness, acne and pimples should be prevented in order to obtain beautiful and healthy skin, and it is a problem that you want to cure as soon as possible. There are many different ways to do this, but the one that is most familiar and easy to work with is proper intake of nutrients.

This time, in addition to the relationship between rough skin and "nutrition deficiency", we will introduce the ingredients and nutrients that lead to the prevention of skin problems from daily meals. Please check it out as it will lead to a review and improvement of your daily eating habits.

Is there a connection between dry skin and malnutrition?

There are various causes of rough skin, but among them, "lack of nutrition" is one of the things that deserves special attention. We will introduce an example of the mechanism by which malnutrition causes rough skin, and the adverse effects on the body that cannot be cured by rough skin alone.


Insufficient nutrition can cause skin irritation

"Irregular turnover", which is a typical cause of rough skin, is caused partly by nutritional deficiencies. Turnover is the mechanism by which the skin (epidermis) is reborn over a period of 4 weeks. From the outside, the epidermis is divided into four layers: stratum corneum, stratum granulosum, stratum spinosum, and stratum basale. New cells are created in the bottom layer, the basal layer, pushed up to the upper layer, and finally become dirt in the stratum corneum and are discharged from the body. This sequence of events is called turnover.

Disordered turnover can be caused not only by nutritional deficiencies, but also by insufficient UV rays, facial cleansing, and moisturizing. It is not uncommon for rough skin to develop due to multiple causes. The main factors are summarized below.

■ Main causes of rough skin
·Malnutrition
・Excessive stress
・Impaired lifestyle habits (lack of sleep, lack of exercise, etc.)
・hormone imbalance
・Stimulation by allergens such as pollen
・Ultraviolet rays
・Drying
・Inappropriate skin care (cleansing, face washing, moisturizing, etc.)

Effects of malnutrition on the body

If you don't get enough nutrition due to an unbalanced diet, you may have troubles other than rough skin. Not only the skin but also the physical condition of the whole body is essential for beauty, so it can be said that the need for correct intake of nutrients is high.

Nutrients to take to prevent rough skin

We will introduce the nutrients that can help prevent rough skin by listing specific ingredients. It is also a good idea to take supplements mainly through meals.


●Vitamin D

Vitamin D is a vitamin that plays an important role in maintaining good health, mainly immunity and strong bones. In addition, in beauty, it helps maintain beautiful and healthy skin by activating the division of skin cells, and it also works to generate a skin barrier called "antibacterial peptides," which can reduce the effects of bacteria. You can expect it.

Vitamin D is found in large amounts in fish such as salmon, tuna, and mackerel, as well as mushrooms. Vitamin D can also be produced in the body when exposed to direct sunlight. However, you need to be careful because sunlight also has the effect of ultraviolet rays, which can be dangerous to your skin.

●Vitamin A

Vitamin A is a vitamin that plays a role in immune function and vision. When it comes to beauty, a lack of vitamin A increases the possibility of skin conditions such as dryness, thickening, and keratinization.

Vitamin A can be obtained from both animals and plants. Liver, butter, and egg yolks are typical foods that can be ingested from animals. It is also abundant in plants such as carrots, spinach, and mustard greens.

●Vitamin B2

Vitamin B2 is also called the ``vitamin of growth'' or ``vitamin of metabolism,'' and plays a major role mainly in promoting growth. Specifically, it plays an auxiliary role in converting carbohydrates, fats, proteins, etc. ingested through meals into energy, and when vitamin B2 is deficient, it becomes difficult to efficiently convert the nutrients ingested into energy. It will be.

It is also involved in cell regeneration, so it plays a role in maintaining smooth turnover. It is a nutrient that greatly contributes to the protection, regeneration, and maintenance of the skin, and is mainly found in foods such as pork liver, natto, and molokheiya.

●Vitamin B6

Vitamin B6 is an essential nutrient for protein synthesis, and has a significant impact on brain development and immune function in fetuses and infants. Like vitamin B2, it also has the function of promoting the metabolism of lipids and carbohydrates, but it is particularly characterized by its strong involvement in protein metabolism.

In addition, in beauty, it supports the synthesis of the female hormone "estrogen", which is made from protein. If female hormones are properly produced, it will help prevent rough skin caused by hormonal disturbances. Furthermore, like vitamin B2, it promotes turnover and also has the function of regulating sebum, so it can be expected to prevent acne and pimples. Vitamin B is found in a wide variety of foods, including chicken breast, tuna, and garlic.

●Vitamin E

Vitamin E has an antioxidant effect and has the function of protecting cells that are subject to various types of damage. In beauty, it can be expected to have the effect of maintaining healthy turnover, and can also be expected to prevent dry skin by maintaining the skin's barrier function. A lack of vitamin E increases the risk of causing rough skin, age spots, and dullness, as well as sensitivity to cold, headaches, and stiff shoulders. Vitamin E is found in large amounts in soy milk, avocado, sardines, salmon roe, and almonds.

Furthermore, it is recommended that water-soluble vitamins (vitamin B group, vitamin C) be eaten raw or stir-fried in a way that prevents the vitamin components from leaching into water.

●Protein

Protein is called the "three major nutrients" along with carbohydrates and fats. It is a raw material for various hormones, and it can be said that it is a nutrient closely related to the functions of vitamin B2 and vitamin B6 in beauty.

Collagen, which is essential for healthy skin, is also a type of protein. A lack of protein increases the risk of a lack of collagen. Therefore, it is necessary to regularly consume eggs, soybeans, fish, and meat that are rich in protein.

●Zinc

Zinc is a nutrient that exists in cells throughout the body, mainly in muscles and bones, but also in many organs such as the liver and pancreas. It is also contained in the skin, and ingesting zinc helps to promote protein metabolism and regulate protein turnover. It also produces enzymes that are essential for skin turnover, so it can be said to be an important nutrient for skin health. Zinc is found in large amounts in foods such as oysters, liver, beef, eggs, and cheese.

●Essential fatty acids

Lipids, one of the three major nutrients, are created by combining fatty acids with other substances. Therefore, fatty acids can be said to be an important main component of lipids. Fatty acids are also the source of "sebum," which protects the skin from irritation, so people with dry skin may need to consciously consume fatty acids.

Fatty acids also work to increase the absorption rate of fat-soluble vitamins such as vitamins A, D, and E. You can ingest vitamin A more efficiently if you take safflower oil, corn oil, etc., which contain fatty acids, together with liver and spinach, which contain a lot of vitamin A.

●Dietary fiber

Dietary fiber is a general term for substances that cannot be digested by human digestive enzymes. There are various types, but their main role is to adjust the intestinal environment and improve and prevent constipation. The intestinal environment and the skin environment are connected, and when you are constipated, there are more harmful substances than normal that cannot be excreted from the body, and they are excreted through the pores as sebum and sweat. As a result, the dirt and excess sebum that should normally be excreted by the skin are not excreted, which can lead to skin irritation.

On the other hand, if you properly ingest dietary fiber, which is abundant in grains, beans, potatoes, mushrooms, and seaweed, and have a good intestinal environment, your ability to absorb nutrients will improve and nutrients will be delivered to your skin. It has the advantage of being easier.

Let's improve rough skin by taking the right nutrients without overdoing it

I explained the causes of rough skin and the nutrients that lead to its improvement and prevention. The causes of rough skin and the nutrients it needs are extremely diverse, and it is not easy to get all the nutrients from your diet every time. Also, in order to maintain beautiful and healthy skin, long-term efforts are necessary, so one of the keys to success is to find a method that can be continued as effortlessly as possible. For beauty and health, it is also recommended to take vitamin C, which is necessary for the production of "collagen", a type of protein.

Some of the nutrients introduced here can also be taken as supplements. Review your own environment and nutrients that tend to be deficient, and explore a wide range of ways to deal with rough skin.

Article supervision

Director of Miyabi Clinic
Yakabe text
Miyabi Clinic

After graduating from Nagasaki University School of Medicine, he entered Nagasaki University Plastic Surgery Department.
After gaining experience in Fukuoka University Plastic Surgery Laser Outpatient Clinic and Cosmetic Medicine Department,
In 2016, he opened Miyabi Clinic, a plastic surgery and cosmetic dermatology clinic, and serves as its director.

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