Beautiful and healthy skin is not only the result of proper care, but also a consequence of a balanced diet. What we eat directly affects the condition of our skin. Nutrition plays an important role in the condition of our skin. A balanced diet rich in vitamins, minerals, antioxidants and healthy fats will help maintain healthy and beautiful skin. Do not forget about the importance of hydration and limiting bad habits. How sulfur, magnesium, and calcium affect metabolism and skin health.
More than 70 minerals are involved in the complex process of metabolism, and each of them performs its own unique function.
The following minerals play a particularly important role for the skin: sulfur, magnesium, calcium, silicon, zinc, selenium, copper, iron and potassium.
(1) – “Macrominerals play a significant role in a wide variety of metabolic and physiologic processes in the human body, as well as their well-known importance for proper functioning organs and overall good development and growth of our bodies“.
Sulfur is a basic macroelement. How sulfur, magnesium, and calcium affect metabolism and skin health.
Every cell of the skin mantle is born from sulfur and collagen fibers are created. This essential mineral is a guarantee of elasticity and deep hydration of the skin, and protects it from inflammation and irritation.
Sulfur masterfully bridges collagen fibers, strengthens and tightens keratin threads. It tirelessly weaves an elastic framework of the deep layers of the dermis and, at the same time, forms a strong stratum corneum. Sulfur is also a key building block of the most important amino acids: methionine and cysteine. The main bodyguard of cells, glutathione, is made from cysteine. This powerful antioxidant guards skin cells from attacks by UV rays, urban dirt and inflammatory fires.
It is sulfur that helps the liver neutralize toxins that can appear on the skin in the form of allergic reactions, rashes, dullness or acne. How does sulfur transform the skin? Forms the main structural proteins and strengthens barrier functions. Slows down photoaging, prevents loss of elasticity and the appearance of age spots. Protects against any inflammatory processes. With a sulfur deficiency, the skin immediately loses its internal support and protection, quickly loses elasticity, and becomes flaccid and dull. There is a tendency to acne and hyperpigmentation.
Nutrition
Turkey, chicken, pork, guinea fowl, beef, rabbit, goat meat and most types of fish are far from a complete list of products with a high sulfur content. For a healthy adult with adequate protein intake, a serving of meat per day can fully provide the required amount of sulfur.
Dairy products (milk, cheese, sour cream) are also products with a high concentration of macronutrients. Fruits containing sulfur include bananas, pineapples and watermelon. Sulfur is found in nuts (walnuts, almonds, cashews, coconuts) and seeds (sunflower, sesame).
Eggs are no less good sources. A serving of quail, for example, can provide almost the same amount of macronutrients as a serving of meat. Chicken, especially the yolks, is also rich in sulfur. Garlic, onions, shallots, leeks and other vegetables from this group of plants contain various sulfur compounds.
Of course, raw vegetables and fruits contain the most useful substances. Sulfur-containing vegetables often appear on our table either as components in salads or after heat treatment.
Magnesium. How sulfur, magnesium, and calcium affect metabolism and skin health.
Magnesium triggers over 300 enzymatic reactions in the body. The process of skin regeneration is the active division of keratocytes and collagen-producing fibroblasts. For this, cells need a huge amount of energy, and magnesium provides it.
Do you know what destroys collagen most actively? Cortisol, the stress hormone. Magnesium pacifies cortisol, reduces its level and protects collagen from destruction. This mineral is also responsible for the synthesis of vitamin D, the most important vitamin for skin immunity.
How does magnesium care for the skin?
Provides energy for the division of basal layer cells and protects collagen.
Protects the integrity of the lipid barrier, which protects the skin from moisture loss and external aggressive factors – scorching sun, frost, and dusty winds.
Reduces skin sensitivity and quickly soothes any irritation caused by stress.
Magnesium deficiency leads to thinning of the skin and early wrinkles. The skin loses its protector and becomes hypersensitive; there is a tendency to acne, dermatitis, and eczema.
Magnesium content in food is extremely important. Such products include whole grains, dark green leafy vegetables, and low-fat milk, yogurt. Magnesium is also found in protein-rich foods: lean meat, poultry, eggs, fish, and seafood. It is found in abundance in beans, peas, lentils, peanuts, almonds, cashews and soy products.
Roasted nuts or dried fruits and mushrooms contain more magnesium than fresh ones. This is because dried ones lack moisture and the concentration of magnesium is more saturated.
Roasted nuts or dried fruits, and mushrooms contain more magnesium than fresh ones. This is because dried ones lack moisture, and the concentration of magnesium is more saturated. Whole grain products such as buckwheat, oatmeal, and brown rice also contain a significant amount of this macronutrient. Legumes are also rich in magnesium – beans, lentils, and chickpeas.
Vegetables high in magnesium include spinach, Swiss chard, and other dark green leafy vegetables. Fruits that are relatively high in magnesium include bananas, avocados, and dried fruits, especially dried apricots and prunes.
Calcium. How sulfur, magnesium, and calcium affect metabolism and skin health.
Responsible for the correct rhythm of skin cell division and strengthening collagen springs. It systematically exfoliates the stratum corneum and helps the skin breathe. Calcium ensures an even color, preservation of internal moisture and a smooth texture.
Calcium gradients between and within cells regulate 3 key processes:
proliferation – division;
differentiation – maturation;
apoptosis – programmed death of keratinocytes as they move from the basal layer to the surface. Calcium strictly monitors the sequence of this unique mechanism. And this is the basis of the non-stop regeneration of the epidermis.
How does calcium protect the skin?
Controls the renewal process, the very essence of the youth of the skin mantle at any age.
Protects from creases, scars and skin diseases.
Maintains the strength and moisture of all layers.
Calcium deficiency immediately causes one of the dangerous extremes – either too fast skin renewal, which leads to psoriasis, or very slow, which is fraught with the accumulation of dead cells and clogged pores. With a lack of calcium, the skin becomes dull, loose, and begins to hurt; post-acne and scars appear.
Nutrition
For many, cheese, milk, and yogurt are the main food sources of calcium. Also high in calcium are canned sardines and salmon with soft bones, sprats, soybeans, beans, some green vegetables such as parsley and dill. Poppy and sesame seeds. As well as calcium-fortified foods and drinks: soy products, cereals, and fruit juices, milk substitutes (soy and almond), tofu cheese.
How does exercise affect skin quality? How sulfur, magnesium, and calcium affect metabolism and skin health.
Skin renewal
Physical exercise improves metabolism and stimulates skin renewal, making the skin smoother. In addition, when dead skin particles do not accumulate on the surface layer, problems such as dull skin, uneven texture, fine wrinkles, and blackheads do not appear. The skin retains its radiance and normal skin respiration.
Lymphatic drainage
Among the beneficial effects of fitness for beauty, the lymphatic drainage effect is in first place. Training is perhaps the best way to get rid of swelling on the face and body. The more actively we move, the better and faster the lymph flow.
If there is excess weight and excess fat tissue (fat tissue, as is known, holds water in its cells best), then active training, in particular cardio, is simply necessary. With physical inactivity, swelling will manifest itself in the area around the eyes and in the lower third of the face, even if you work out in the gym every day, but do static strength training.
Firmness and elasticity of the skin
The work of the muscles stimulates the production of myokine proteins in response to their contraction, which enhances the division and growth of fibroblast connective tissue cells involved in the production of collagen and elastin. The more new fibroblasts are formed, the more elastic the skin is.
Oxygenation
Cardiovascular exercise activates blood flow, which in turn improves tissue oxygenation. First, the deep layers of the skin receive it, then the superficial ones, layer by layer. Along with oxygen, microelements and other nutrients that play an important role in skin metabolism enter the tissues. The epidermis has a “shiny” layer that is responsible for light reflection; when this layer is sufficiently nourished, it thickens, making the skin appear radiant and fresh.
Pore cleansing
During training, sweating increases. This stimulates the secretion of sebum. In addition, its consistency becomes more liquid, due to which the pores are better cleaned – the skin’s “breathing” is restored. However, this is not good for all skin types. If the skin is oily, problematic, there may be consequences in the form of inflammation and rashes. Here, it is important to remember about makeup removal and skin care according to skin type, so as not to aggravate the situation.
Hormones
Sport has a positive effect on the production and regulation of hormones. The level of cortisol is significantly reduced by physical activity. But the level of testosterone increases after training. It accelerates metabolism and promotes the breakdown of lipids. Together with it, somatotropin increases, which promotes even better breakdown of lipids and stabilization of the glycemic index. Sports also have a positive effect on the production of estrogen, with an increase in the level of this hormone, metabolism becomes more active, and the emotional background improves. Endorphins, which are also produced as a result of physical activity, reduce the feeling of anxiety, fear and dull the feeling of hunger.
(1) – U.S. National Library of Medicine; Dietary macrominerals: Updated review of their role and orchestration in human nutrition throughout the life cycle with sex differences; Mohamed A Farag, Bishoy Abib, Zhiwei Qin, Xiaolei Ze, Sara E Ali; 2023 Feb 1.
