Ever heard of that saying: “You are what you eat”?

Well, it’s pretty apt, and so much of what we consume is reflected in our skin. There is a lot more awareness now of the effects that the food we eat has on our immune system, our skin, energy levels, and well-being. Countless Netflix documentaries and Michael Mosley's books delve into the different types of diets and their impact on diseases and life expectancy. Japan has the highest population of octogenarians. So, what is the secret to living longer and healthier lives? To have that sparkle in your eye, the glow in your skin, and the spring in your step?

I’ll be talking about skin in particular and how food can affect our skin. Did you know that when we first meet someone for the first time, the first thing we notice is their skin, then their smile, and then their eyes? The skin is the body’s largest organ after all, so it’s vital we look after it.

Zinc

For example, let's start with zinc. Low zinc can worsen acne, cause skin ulceration, sores around the mouth, and poor wound healing. As GPs, we don’t routinely check for zinc, but we probably should with difficult-to-manage skin conditions. Zinc is found in oysters, red meat, and poultry, so this is often seen in those who are perhaps vegan/vegetarian and not replacing their zinc intake with beans and nuts. We don’t naturally make zinc in our bodies, so we rely on oral intake to keep this replenished.

Vitamin C

Vitamin C is another vital nutrient. It’s an antioxidant that helps keep our skin barrier healthy, intact, supple, and smooth. Those of you who have a skincare routine probably apply topical vitamin C to your skin, as it’s well known to protect the skin from antioxidants and free radicals that can age and dull the skin. Oranges, strawberries, peppers, and broccoli are examples of food containing vitamin C.

Iron and B Vitamins

Now, a common condition I see in General Practice is angular cheilitis, which is when flaky, irritated skin starts to develop over the corners of the mouth. This can be quite sore and spread. Some causes are due to an overgrowth of fungus, but other causes can be due to low iron and B12, which is something doctors routinely test for. Iron is found in red meat, beans, nuts, and green vegetables. B12 is found in meat, fish, and dairy.

Understanding the Impact of Iron on Under-Eye Skin

Do you have dark circles under your eyes but sleep 8-10 hours a night and drink plenty of water? Well it could be that you have low iron levels. Low iron can cause an insufficiency of oxygen being delivered into your tissues.

The skin surrounding your eyes is notably delicate, measuring at a mere ten times thinner than the skin covering the rest of your body. This inherent thinness renders it more prone to damage, irritation, and pigmentation concerns.

Iron plays a pivotal role in the bloodstream, intricately tied to the production of haemoglobin—a compound responsible for transporting oxygen to the body's tissues. When blood iron levels drop or when anaemia occurs, the synthesis of haemoglobin is directly affected, impeding the efficient delivery of oxygenated blood to bodily tissues. Consequently, this disruption triggers an overproduction of melanin—the pigment responsible for skin colour. Given the heightened sensitivity of the skin beneath the eyes, this excess pigmentation tends to manifest first in this area.

Can you see a pattern now starting to develop here? This is why I feel we should have a healthy balanced diet and not exclude major food groups. And if we do, we should ensure we replace them with healthy alternatives. I often tell my patients to have a ‘rainbow diet’ with colourful fruits and vegetables as they are anti-inflammatory, help our immune system, and ultimately, anti-inflammatory foods help our skin, especially acne, psoriasis, and eczema. I remember my mum would tell me to stop eating so much chocolate as it wasn’t good for my acne. It probably wasn’t the chocolate that made it worse, but the lack of fruit and vegetables, like most teenagers. Healthy eating is essentially what makes our skin glow and our beauty really does come from within.