Keep Your Skin Healthy Naturally.

July 30, 2019


Skin is not just the barrier that protects the rest of your body from things outside, but also has multiple other functions.  

It is also: 

 The largest neuroendocrine organ, producing hormones, neurotransmitters and neuropeptides and corresponding functional receptors similar to those involved in the classical endocrine systems at the brain and pituitary levels.[1]

 The largest detoxification organ.[2]


The appearance of the skin mirrors physical and emotional health.


To help keep your skin looking, working, and feeling good, feed it well from the inside.

Healthy nutrients protect your skin cells from the sun’s rays, keep it hydrated, and limit skin damage from harmful molecules known as free radicals.

They also increase cell turnover to reveal healthier skin underneath, and build strong cell walls for smooth, firm, supple-looking skin.


Healthy fat, rich in omega-3 and omega-6 fatty acids, help skin stay moist, firm, and flexible, relieve itchy red patches, inflammation and guard against skin cancer.[3]

The sources for omega 3: algae, flax seeds, mackerel, herring and salmon;

The sources for omega-6: evening primrose oil, borage oil.


Healthy protein provide collagen and keratin that form the structure of skin. The main sources: bone broth ( that also has calcium, magnesium, phosphorous,  glucosamine, chondroitin, amino acids, and many other nutrients); as well as meat, fish, egg whites and beans. 


Complex carbohydrates, fiber support healthy gut bacteria, that produces short chain fatty acids that help to decrease acne, psoriasis, and diminish wrinkles.


Other beneficial nutrients include:

  • Glutathione, the most powerful antioxidant in our body, that has protective anti-aging properties. Found in garlic, onions, asparagus, avocados, Brussel sprouts, cabbage, cauliflower, kale, parsley and watercress.[4]

  • Vitamin E/ α-tocopherol act as a photoprotectant, especially in combination with Vitamin C.[5] Found in avocados, extra virgin olive oil.

  • Glucosamine and chondroitin increase collagen formation and decrease wrinkles, help with wound healing and skin hydration.[6]

  • Vitamin A prevents sun damage by interrupting the process that breaks down collagen, helps with skin dryness and wound healing. Found in spinach, carrots and sweet potatoes.

  • Vitamin C helps with healthy collagen production and supports healthy pigmentation of the skin.

  • Niacin has effect as anti-aging, moisturizing, smoothing of wrinkles, sun damage repairing and fighting acne effects.[7] Found in mushrooms, potatoes, legumes, whole grains, meat, fish, eggs and milk.

  • Biotin keeps the skin healthy.[8] Found in eggs, nuts and whole grains.

  • Selenium is an antioxidant that prevents the skin cancer. Found in Brazil nuts, green leafy vegetables and eggs.

  • Zinc protects against sun damage and supports overall healthy inflammatory pathways, maximizing skin health.[9] Found in oysters, pumpkin seeds, meat, shellfish. 

  • Antioxidants and phytonutrients found in blueberries, blackberries, and other berries and pomegranates .

  •  Lycopene found in watermelon , tomatoes protect skin from aging, wrinkles, and skin cancer.[10].

  • Vitamin K helps with spider veins, scars, and circles under the eyes.[11] Found in green leafy vegetables, like kale, spinach, arugula.

  • Green tea reach antioxidants, niacin, and EGCG that helps skin cells stay healthy.[12]

On the other hand, fast and ultra-processed foods, such as frozen entrees, soda, French fries, processed meats, and most commercial baked goods, are less nutrient-dense and typically high in sugar, unhealthy fats, salt, and artificial additives add to inflammation in your body, and also fuel inflammation on your skin. Skin inflammation can cause redness, acne, and a breakdown of structure that leads to sagging and wrinkles. Processed foods can also spike your blood sugar, fueling acne and wrinkles.



For more information on a healthy lifestyle, please schedule an appointment with Dr.  Koganski at 215-750-7000 or



1. Andrzej Slominski.  Neuroendocrine System of the Skin. Dermatology. 2005; 211(3): 199–208.doi: 10.1159/000087012

2. Xing-Xing Liu et al. Decreased Skin-Mediated Detoxification Contributes to Oxidative Stress and Insulin Resistance. Exp Diabetes Res. 2012; 2012: 128694.Published online 2012 Aug 1. doi: 10.1155/2012/128694


4. Sinee Weschawalit,et al. Glutathione and its antiaging and antimelanogenic effects. Clin Cosmet Investig Dermatol. 2017; 10: 147–153.Published online 2017 Apr 27. doi: 10.2147/CCID.S128339

5.Mohammad Abid Keen and Iffat Hassan. Vitamin E in dermatology. Indian Dermatol Online J. 2016 Jul-Aug; 7(4): 311–315. doi: 10.4103/2229-5178.185494 

6. Bissett DL. Glucosamine: an ingredient with skin and other benefits.J Cosmet Dermatol. 2006 Dec;5(4):309-15. doi: 10.1111/j.1473-2165.2006.00277.x

7. Gehring W. Nicotinic acid/niacinamide and the skin. J Cosmet Dermatol. 2004 Apr;3(2):88-93. doi: 10.1111/j.1473-2130.2004.00115.x

8. Mock DM. Skin manifestations of biotin deficiency. Semin Dermatol. 1991 Dec;10(4):296-302.

9. Bae YS et al. Innovative uses for zinc in dermatology. Dermatol Clin. 2010 Jul;28(3):587-97. doi: 10.1016/j.det.2010.03.006.

10.Edward Giovannucci.  Tomatoes, Tomato-Based Products, Lycopene, and Cancer: Review of the Epidemiologic Literature .JNCI: Journal of the National Cancer Institute, Volume 91, Issue 4, 17 February 1999, Pages 317–331,

11. Schurgers LJ et al. Role of vitamin K and vitamin K-dependent proteins in vascular calcification. Z Kardiol. 2001;90 Suppl 3:57-63

12. OyetakinWhite, Patricia et al. Protective mechanisms of green tea polyphenols in skin.  Oxidative medicine and cellular longevity vol. 2012 (2012): 560682. doi:10.1155/2012/560682

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