Have you ever wondered how some people have plump skin with that glow from within? While you might suspect some expensive fillers or treatments at play, glowing skin is more achievable than you think.
It all comes down to nutritional intake. What we eat every day impacts how our skin looks on the outside. Protein is a nutrient that plays an important role in our skin health. Expert Dermatology’s board-certified dermatologist, Dr. Tasneem Poonawalla, says, “Protein is important for collagen synthesis. Collagen is a structural protein responsible for skin elasticity and firmness. Without protein, your skin cannot produce adequate collagen, losing volume.”
So, in this blog, let’s learn about why protein matters for skin health and its benefits. We will also discuss easy ways to ensure you have enough protein daily. So continue reading to learn how simple changes to your diet can give you glowing, youthful skin.
Why Protein Matters for Skin Health
Did you know that your skin is primarily made of proteins? That’s right, proteins such as collagen, keratin, and elastin work together to keep your skin healthy. While many products formulated with collagen or keratin promise to keep your skin youthful, topical application can’t do much if you don’t eat enough protein daily.
Adequate protein intake is essential for your skin’s elasticity and structure, which help it fight against environmental stresses. Moreover, proteins provide amino acids essential for bodily functions like wound healing and tissue repair. According to WebMD, your body turns the proteins you eat into amino acids that help produce essential proteins like collagen and keratin.
The Benefits of Protein For Skin
Protein isn’t just used to make sure your skin functions properly. It can have numerous benefits that work towards giving you healthy skin.
1. Skin Barrier Repair
Your skin has a barrier that protects against free radicals, pathogens, and environmental damage. The stronger your skin barrier, the faster it can bounce back from common skin issues like acne, dermatitis, or hyperpigmentation.
Protein provides amino acids essential for the skin barrier’s function, which is crucial for healing wounds and skin repair.
2. Cell turnover and Skin Regeneration
Adequate protein intake can lead to smoother and clearer skin, promoting cell turnover and skin regeneration.
3. Moisture Retention
Protein can help prevent dryness associated with aging or environmental stressors as it can help your skin retain moisture. Dr. Poonawalla explains, “Proteins such as collagen peptides attract and retain moisture due to their hydrophilic properties. Additionally, these proteins help maintain a strong skin barrier, which can reduce transepidermal water loss (TEWL).”
4. Hormonal Balance
Hormonal Imbalances are attributed to skin conditions such as acne. Protein can help regulate hormones such as insulin and estrogen, influencing skin health.
5. Collagen Production
Protein intake directly affects the collagen synthesis process in your skin. Enough protein can have antiaging effects, as collagen prevents wrinkles and sagging.
How to Incorporate Protein Into Your Diet
Many people find incorporating enough protein into their diets challenging to reap its benefits. Medical News Today states that an individual’s protein needs depend on age and sex. Most adults on a 2,000-calorie diet require 50g of protein daily.
One way to calculate the amount of protein you need is to calculate 0.8 grams per kilogram of body weight. This amount should be increased for those engaging in regular exercise or recovering from an injury.
However, incorporating protein into your diet is easier than you think. Meats are usually the most protein-rich foods. Lean meats like chicken and turkey, fish, eggs, and dairy products are protein-rich additions to your diet.
Plant-based protein sources include legumes, tofu, nuts, seeds, or whole grains. You mustn’t stick to one type of protein but incorporate various protein-rich foods to get enough amino acids. Moreover, it’s essential not to neglect other nutrients like fatty acids and healthy carbohydrates as they work in conjunction to strengthen your overall health.
Takeaway
Protein is important for everyday bodily function and is related to skin health. You must prioritize your protein intake, as it can prevent signs of aging and help your skin barrier stay strong against stressors. So, the key to achieving plump skin lies in your diet, not just in creams and serums.
