Skin & Magnesium
Magnesium is an important mineral for the body since it aids protein synthesis; of which collagen (the protein keeping skin robust and resilient) and elastin (the protein keeping skin flexible) are two important ones found in the skin.
Magnesium also regulates cellular regeneration and repair, which is particularly important for skin health since its cell turnover is so rapid and prolific and it is our most important outwardly defensive organ.
However, perhaps Magnesium’s most widely espoused contribution to skincare is its role in helping the body regulate the levels of fatty acids and sebum (the skin’s hydrating oil) which may reduce the likelihood of overly-oily skin and/or acne, and its healing and anti-inflammatory qualities which makes it beneficial for acne, eczema and rosacea – see previous blogs on acne, eczema and rosacea for a more detailed deep dive into these skin conditions.
Magnesium is also associated with skin health since research suggests it can be absorbed transdermally – the well-versed practice of relaxing in Epsom bath salts is an illustration of this. This becomes relevant because the skin is the body’s greatest detoxification organ so if the system becomes too ‘toxic’ or inflamed this will very quickly be reflected in the skin’s façade.
Opportunely, Magnesium is also colloquially considered ‘nature’s great relaxant’, which indirectly benefits skin since if the body is less physically and mentally stressed (by both diet and lifestyle factors) this will be mirrored in the skin’s complexion.
So how can we introduce sufficient Magnesium into our diet? As a starting point, the following foods are rich in Magnesium and could be inserted into a daily diet;
Banana (try to go for slightly ‘greener’ bananas since these are higher in fibre and lower in sugar)
Dark Chocolate (ensuring it is +70% cacao content)
Dark Green Leafy Vegetables (broccoli, kale, Swiss chard)
Legumes (beans, chickpeas, peas)
Nuts (almonds, cashews, peanuts) IF YOU ARE NOT ALLERGIC
Dried Fruits (apricots, dates, prunes, raisins) – although these are quite high in sugar, they are a preferable snack to some other highly sugary refined carbohydrates
Seeds (chia, pumpkin)
Fibre-rich Wholegrain Carbohydrates
REMEMBER: if you are taking any medications always consult a Registered Nutritional Therapist as well as your Doctor before making significant dietary or lifestyle changes. This blog post is written for educational purposes only and in reference to ‘food’. It is NOT advocating taking dietary supplements. This is especially important with Vitamin D, therefore it is very important to please always consult a Registered Nutritional Therapist or your Doctor before introducing any dietary supplements into your health regime as these qualified professionals will be able to offer personalised recommendations.
If you are struggling with skin and/or nutrient (im)balance issues and you want to discover the inspiring & sustainable diet & lifestyle programmes offered by Nutritional Therapy, get in touch via the Contact Me page on this website, or directly on info@eatdrinkthinknutrition.co.uk for more information about 1:2:1 Consultations with Eat Drink Think Nutrition®.
