The document summarizes the key functions and characteristics of human skin. It discusses how skin acts as a protective barrier, regulates temperature and moisture, and synthesizes vitamin D. As we age, the skin thins, wrinkles, and loses fat and moisture. External factors like sun, smoking, and chemicals can cause photoaging of the skin. Diet and lifestyle choices like staying hydrated, eating nutrients like vitamins A, C, E, and zinc rich foods, and exercising can help promote healthy skin. Certain foods and habits like caffeine, sugar, and dairy can worsen acne. The document provides tips for maintaining a healthy skin diet.

2.  Protection to physical trauma, biological, chemical agents and
UV radiation
 Prevents water loss
 Thermoregulation (regulates body
temperature to heat & cold)
 Excretory function – sweat
 Sensory information
 Expression
 Vitamin D synthesis
 Main part of external beauty
Largest organ of the body ~ 16% of the body weight

3. Human Skin
sebaceous gland
epidermis
dermis
subcutis
fat cells hair follicle eccrine sweat gland

4.  Wrinkles
 Age spots
 Dryness
 Skin becomes thinner and
loses fat
 Susceptible to damage or
take long to heal
 sagging skin
Chronological aging
• As age increases
• Begins at mid 20s

5. Smoking
Unhealthy Diet Sun exposure
Photo aging
external factors
Harmful chemicals

6. Other causes of skin changes
 Allergies to plants and other Conditions including:
substances  Blood vessel diseases
 Climate  Diabetes
 Clothing  Nutritional deficiencies
 Exposures to industrial and  Obesity
household chemicals
 Reactions to medications
 Indoor heating
 Stress
 Hormonal changes

7. Internal care
External care

8. Skin Water vs.
contains other
70% water fluids
More
amount for
active life
style

9. Vitamin C rich Fruits
and vegetables
Reduce
effect of Vitamin A rich Fruits
and vegetables
sun
damage
Vitamin E rich foods

10. Two Macronutrients for Skin
Fats & Oils
Protein
Cell generation and
repair
Almonds, Ghee, Walnut,
Flax seeds, Safflower oil
etc.

11. Zinc : for healthy Skin Vegetable sources:
Cauliflower,
• Wound healing Cucumber, Tomato,
Peas, Lettuce, Radish
• Mild astringent – dry skin,
itching, rash, diaper rash
Fruits:
• Prevention of acne
Banana, Blackberry,
Olives, Peaches,
• Used in the treatment of
Strawberry
dermatitis.
Milk & milk Nuts & Oil Seeds:
products Almond, Cashew, Peanut, W
alnut, Pumpkin
seeds, Sunflower seeds,
Selenium potent antioxidant

12. Acne & Foods
Caffeine: increase Hormone
production
Sources; Coffee, Tea, Cola
drink, Chocolate
Refined CHO & Sugar:
Insulin secretion and
hormonal activity
Dairy & meat Products:
Individual sensitivity
Nuts:
Almonds, peanuts, Walnut
Tuna: high mercury levels

13. Exercise & Skin Health
•Reduces Acne: improves blood
circulation
• Distressing
• Improved Hormonal balance
•Detoxify

14. Healthy Skin Diet tips
 Hydrate your self through out the day
 Swap your carbohydrates
Trade in your fats
 Criticize your diet
 keep strings and peels
 Look after protein intake

15. Divya R. Sanglikar
Nutritionist