Health & Beauty

Healthy Skin Starts in your Gut

Healthy Skin Starts in your Gut

After dealing with severe acne for so many years, it seemed almost impossible to have clear skin again. So many unsuccessful attempts with prescribed and over-the-counter medicine led me to discover the real solution to my frustrating skin problem among other digestive problems. I learned that the solution was to heal my gut.

Eating a clean and balanced diet that includes healthy fats and proteins as well as unrefined cabs and a conscious removal of refined sugars from my diet was what made my skin heal.

When our digestive system is working properly, we give our bodies the chance to absorb and utilize the nutrients from the food we consume. All those nutrients are distributed to different areas in our bodies and one of those parts is the largest organ in the body – the skin.

Our skin needs a variety of vitamins and minerals, I have borrowed the following information from the health magazine Wise Traditions created by The Weston A. Price Foundation, which provides a nice and clear description of the most important nutrients for a healthy skin.

Like any other organs of the body, the skin requires the nourishment of vitamins and minerals from food – first and foremost for skin health are the fat-soluble vitamins A and D. Rough, dry and prematurely aged skin is a telltale sign of vitamin A deficiency, which often first manifests as rough, raised skin on the back of the arms. Vitamin A is critical to the repair process, including repair from sun burn and damage from toxins. Vitamin A increases the thickness of the epidermis (top layer of skin).

Cod liver oil should be considered the front line remedy for skin problems from eczema to psoriasis. Severe acne is found in those with low levels of vitamin A in the blood. The conventional treatment for can is Accutane, a synthetic form of Vitamin A, but cod liver oil and other vitamin A-rich foods can work just as well, without the side effects, such as joint pain, hair loss, low energy, depression and aggressive behavior.

Other food sources of Vitamin A besides cod liver are beef liver (preferably, grass-fed), egg yolks, whitefish. Yams, kale, collard greens, dandelion and other vegetable and fruit sources provide vitamin A precursor – Carotene.

Vitamin D or “sunshine” vitamin is major contributor in the process of skin cell metabolism and growth, this may explain why skin texture improves after a sunbath. Vitamin D taken orally and applied topically is helpful in the treatment of psoriasis, itching and scaling.

Sources of vitamin D are sunshine, cod liver oil, salmon, sardines, tuna, raw milk, eggs (preferably grass-fed), liver.

Vitamin E is a powerful antioxidant that can reduce the effects of sun exposure on the skin, as well as the effects of dangerous free radicals. Deficiency of Vitamin E is also associated with acne. Avoid polyunsaturated oils (vegetable oils, example: canola oil, cottonseed oil, soybean oil, etc), which use up vitamin E. Instead replace it with grass-fed butter, coconut oil, ghee and other healthy saturated fats.

Good food sources of vitamin E are cod liver oil, sunflower seeds, virgin olive oil, pecans, almonds, walnuts, hazelnuts, avocado, asparagus, beet greens, mustard greens.

Magnesium deficiency can cause a person to become more prone to allergies including eczema. In order to metabolize one molecule of glucose, we need at least twenty-eight molecules of magnesium; thus eating sugar and refined carbohydrates can have detrimental effects on the skin. Nuts, whole grains, bone broths (click here to see recipe) and unrefined sea salt are out best sources of magnesium. Other good food sources are green leafy vegetables, cacao, raw kefir and avocados

Other minerals that play key roles for skin health includes zinc, iron and selenium. Zinc deficiency is also associated with acne because zinc helps control the production of oil in the skin. It is also a co-factor for Vitamin A utilization. Good iron status supports rosy glow in the cheeks. Selenium supports tissue elasticity and protects against free radical damage. Red meat (grass-fed), liver and seafood are our best source of these vital minerals.

Feed your body the right nutrients and stick to a diet that includes healthy fats, proteins, unrefined carbs, free of refined sugars and carbohydrates. Exercise, give yourself time to rest and drink plenty of water.

If you are currently suffering with acne; I understand what you’re going through. I’ve been there and I know how frustrating it is not to find a true solution to your skin problem. Before I was able to cure my skin permanently, I tried endless types of prescribed and over-the-counter medicine that not only hurt my overall health but didn’t provide me with the results I was anxiously waiting for.

YOU can have healthy and beautiful skin, but first you got to start from your gut. Focus on healing from within, give your inner intelligence a chance. Your body always knows what to do to allow you to enjoy vibrant health.

If you have any questions, leave me a comment, I am here to help you. 🙂

Wish you clarify and patience in you healthy journey,


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  • Reply
    Thursday July 21st, 2016 at 06:45 PM

    Very informative, thank you.

  • Reply
    Jenessa Spencer
    Tuesday August 28th, 2018 at 09:21 PM

    How did you figure out you had a leaky gut? Were you having any side effects that made it obvious? I’ve been struggling with acne for a few years now and I have tried EVERYTHING. Topicals prescribed from dermatologist, bc pills, other oral medications, changing my diet, exercising, not doing anything at all for a little while just to see if all this crap I’m using is actually making things worse, washing my pillow case/sheets once a week, washing make up brushes weekly, washing and toning my face twice a day and moisturizing along with it, and now I have just started supplementing with bone broth powder. It has only been two days so I have not seen any results as of yet of course but I am hopeful. I am surprised I am hopeful because as of right now my acne is at an all time BAD! I don’t know why but it’s like my face just blew up suddenly. I went to my dermatologist and asked her if they do face transplants because I am done with mine! (hehe) I read about the gut possibly causing the issues so after reading this I figured maybe I would look into it. Thanks for the current info! Always helpful to hear success stories.

    • Reply
      Thursday August 30th, 2018 at 10:05 PM

      Face transplants?? hahaha You made me laugh! Unfortunately, leaky gut is very common. I knew I had it because of all the symptoms I was experiencing: bloating, constipation, lack of energy, moodiness, skin rashes (besides acne), massive sugar cravings and problems managing my weight. Clearing the skin naturally, takes patience and consistency. Our bodies have been through so much, they have been contaminated with SO many toxins from all the medication we’ve taken trying to eliminate acne. The body has suffered a lot, so it’s going to take time to start seeing notorious changes. My advice is to start from the gut. I don’t know if you can relate to any of the symptoms I listed, but focus first on how you feel on the inside. The skin will heal on its own when you take care of your gut. Also make sure the skincare products and cosmetics you’re using aren’t exacerbating your skin condition. I’m always sharing healthy/easy meals, health tips and skin care stuff on my instagram page @nakedflavors. Also, here’s another article I wrote giving you simple tips to heal your skin: You will heal Jenessa, I see you seeking for solutions and You will find them! I hope this info helps! Sending you lots of healing and positive vibes!

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