Nutrition begins in the mouth. If you have poor oral health or mouth sores, eating can be difficult. And if you can’t eat right, you won’t be able to meet your body’s nutritional needs.
While it is always helpful to follow the popular “regular exercise and healthy diet” advice, there are certain foods that can help strengthen our body’s natural defenses against certain health problems.
Case in point: if you are constantly dealing with, or feel prone to, skin and mouth problems, try adding more of these foods to your weekly meal plans:
You have probably seen tons of skin care products that contain fish oil. This is because fish oil contains omega-3s, which are particularly abundant in oily fish. The omega-3 fatty acid is a healthy fat that promotes skin health in many ways.
It helps keep cell membranes healthy so they can hold more water, which in turn balances hydration. It also regulates the skin’s production of fat and thus maintains its natural moisture.
Omega-3 is also known to reduce irritation and inflammation, which is particularly beneficial for skin and mouth problems such as ulcers, dermatitis, and acne.
To attempt: Salmon, tuna, sardines and mackerel.
Nuts & seeds
In general, nuts and seeds have almost the same macronutrient profile and differ only slightly in micronutrient content. The calcium and phosphorus found in most types of nuts are minerals that work together for the health of bones, teeth, and gums.
Both are also excellent sources of healthy fats, which, as you now know, help maintain the skin’s natural moisture. They’re also high in fiber, which helps flush out harmful toxins that can also cause skin problems.
Nuts and seeds are also rich in zinc, which not only speeds up the body’s healing process, but also helps protect the skin from UV damage from the sun. They’re also high in vitamin E, a popular antioxidant that you often see in skin care products and supplements.
To attempt: Almonds, cashew nuts, Brazil nuts, chia seeds and sunflower seeds.
Vitamin C is perhaps the most popular nutrient found in citrus fruits and one of the most famous skin vitamins. Aside from boosting the immune system so that there are no health problems at all, vitamin C is also the key to collagen absorption.
One study also shows that increasing your vitamin C intake can help stop bleeding gums, which is no surprise as it has long been linked to good gum health.
However, since the acid in citrus can also damage tooth enamel, it is best to consume citrus in fresh juice form and with a straw to minimize direct contact between acid and teeth.
Citrus fruits are also rich in some B vitamins that aid in the formation of new and healthy skin cells.
Both vitamins B and C, along with zinc, are beneficial in treating and treating sores or ulcers in the mouth, a medical publication in the AFP Journal shows. You can visit Luminance Red for more information on how to treat skin and mouth wounds.
To attempt: Orange, lemon, kiwi and grapefruit.
Vitamin K is the lesser known vitamin that supports bone health and protects against the risk of excessive bleeding. Some of the best sources include leafy green vegetables, which are also high in potassium and magnesium, two minerals that play a role in regulating nerve function, which is important for skin integrity.
Leafy vegetables are also high in fiber, phosphorus, calcium, and some B vitamins.
To attempt: Kale, spinach, cabbage, parsley and broccoli.
Berries are known for their antioxidants, which protect cells from free radicals that accelerate skin aging and collagen breakdown.
They’re also high in vitamins C and K, manganese, and fiber, all of which are beneficial for not only skin and oral health, but general health as well.
To attempt: Blueberries, raspberries, cranberries and blackberries.
Orange and yellow fruits and vegetables
Vitamin A, which is found in abundance in orange and yellow fruits and vegetables, is also used in skin care products. There are two forms: retinoids and carotenoids. Retinoids, also known as preformed vitamin A, come primarily from animal sources such as fish and dairy products. Carotenoids come from plants, which are the same plant chemicals that give them a bright yellow or orange color.
Carotenoids come in several forms, but most of them can be converted to retinoids once they’re in the body.
Although vitamin A is more popular in eye health, it is also beneficial in wound healing and contributes to a healthier immune system. In particular, it helps maintain the normal cell process and keeps the mucosal lining healthy.
To attempt: Carrots, pumpkin, sweet potatoes, papaya and melon.
The best nutrients for healthier skin and mouth
The mouth or the oral mucous membrane consists of mucous membranes that merge into the outer skin via the lips. While there are few structural differences per se, both the mouth and the skin are mostly nourished by the same nutrients.
In summary, here are the best nutrients to have more in your diet if you want better skin and oral health:
- Vitamin A
- Vitamin B complex
- vitamin C
- Vitamin E.
- Omega-3 fatty acids
Whatever you put in your mouth will eventually show up on your skin in one way or another. So if you want young and fresh looking skin for as long as possible, don’t just rely on care products.
Constantly taking care of your skin through a healthy diet is the best regimen you can invest in for skin care. Don’t forget to drink plenty of water too, it’s the best and luckily the cheapest drink you can get for healthy skin.
Nutrients are best ingested prepackaged from natural sources. However, if you prefer nutritional supplements, always check the upper limits to avoid potential toxicity. More importantly, consult your doctor first, especially if you have any health issues or are taking any medication.
Heather Robbins is a holistic health advocate. She has a background in nursing and worked in a community clinic for many years. Heather is happily married and has four children. She loves music and literature. She also enjoys cooking and doing beach picnics with her family.