Follow one vegan diet can bring benefits and challenges to skin health. By eliminating animal products, a deficiency of key nutrients such as vitamin E can occur. Vitamin B12, zinc and iron, affecting the skin and other organs. However, a well-planned diet Plant-based diet can also provide antioxidants and vitamins essential to maintaining a healthy appearance.
Benefits of a vegan diet for the skin
A well balanced vegan diet It can contribute to improving skin health thanks to its high content of antioxidants, polyphenols and healthy fatty acids. These nutrients help reduce inflammation and combat the effects of free radicals, which are responsible for premature aging.
- Rich in antioxidants: Fruits and vegetables such as blueberries, carrots and spinach help neutralize free radicals.
- Acne reduction: Eliminating dairy products, which are associated with hormonal disruption and acne breakouts, can benefit those with oily skin. For more information, you can read about the Advantages and disadvantages of a raw vegan diet.
- Improves hydration: Eating foods with high water content, such as cucumber and watermelon, contributes to more hydrated and luminous skin.
Nutritional deficiencies and effects on the skin
Vitamin B12 deficiency
La Vitamin B12 It is essential for the production of red blood cells and the maintenance of the nervous system. Its skin deficiency May cause:
- Glossitis: Inflammation of the tongue with redness and pain.
- Irregular hyperpigmentation: Presence of dark spots on areas of the body.
- Vitiligo: Loss of pigmentation in certain areas of the skin. You can read more about the Causes and symptoms of vitamin B12 deficiency.
Lack of iron
El non-heme iron, present in plant sources such as lentils and spinach, is absorbed less efficiently than heme iron from meat. This can cause:
- Pale skin: Reduced oxygenation in the skin.
- Brittle and fragile nails: Loss of strength in the nail structure. To improve your iron levels, you can include Lentils and their uses in your diet.
- Dry and cracked skin: Similar to vitamin B12 deficiency.
Zinc deficiency
Zinc is important for the Cellular regeneration and healing. Its deficiency in vegans can have effects such as:
- Rashes: Appearance of skin irritations.
- Delayed healing: Longer wound recovery time.
- Hair loss: Capillary fragility and loss of volume.
Key Foods for Healthy Skin on a Vegan Diet
- Fruits and vegetables rich in vitamin C: Such as kiwis, citrus fruits and peppers to promote collagen production.
- Nuts and seeds: Almonds and chia, rich in zinc and essential fatty acids.
- Nutritional yeast and fortified cereals: To obtain vitamin B12.
- Legumes and green leafy vegetables: Like lentils and spinach, high in iron.
By following a well-planned vegan diet and ensuring adequate intake of all essential nutrients, it is possible to enjoy healthy and radiant skin, avoiding the negative effects of nutritional deficiencies.
um… I've been vegan for a long time and my health is optimal… even my skin has improved…
Sure, me too. This refers to when you have deficiencies, there is much talk against it but the truth is that the vegan is more aware of consuming all the necessary nutrients. In general, we eat more varied, more homemade and we know more about combinations and nutrition. There are people who believe that by eating milk and meat they are done, but they lack minerals and vitamins and they don't even know about it.