3 Minerals for Healthy Skin and Where They Are Found

I am sure that many of us are on top of our skincare routines. From the brands to the order of application to which actives to use and when. Whilst this can have positive impacts on the appearance of our skin, our skincare routines really should start on the inside. It should be based on a foundation of nourishing foods, hydration and genuine self care. If our nutrition is lacking or the nutrients are poorly absorbed, the body prioritises the available nutrients for the vital organs, and our skin (and hair and nails) is negatively impacted as a result. 

With this in mind, we wanted to explore some of the key minerals that are found in foods and discuss how and why they are so beneficial for the health and appearance of our skin. It is important to note, however, that the different nutrients found in whole foods work in balance together to keep us healthy. The key here being balance! Just because a mineral might have positive impacts on our skin, it does not mean we should overdo it. There is such a thing as too much of a good thing.

To learn more about the key beauty nutrients in foods, we discuss some key vitamins in detail here.

1. Zinc

Overview:

Zinc is an important mineral that is involved in a wide array of different bodily processes and systems. It is required as a cofactor for around 300 enzymes in the body and because of this, zinc plays a role in the healthy functioning of the immune system, in protein and DNA synthesis, cell signalling, wound healing, antioxidant functions, carbohydrate processing, etc.

Impacts on the Skin:

In the skin, zinc plays an important role in healthy skin formation, wound healing and skin repair. It also has an anti-inflammatory effect and can therefore help to prevent and manage different skin conditions stemming from inflammation. Finally, given zinc’s role as an important cofactor for various enzymes, including antioxidant enzymes, it is involved in minimising damage to the cells caused by oxidation.

Zinc is an essential element for the growth and differentiation of the skin epidermal cells, keratinocytes (cells that produce keratin and form the protective outer layer of the skin). A significant lack of dietary zinc intake can cause changes to the skin that appears like atopic dermatitis, however it does not go away when treated with topical steroids. One study in the elderly also showed that zinc intake was associated with the water content of the skin and found that adequate zinc intake through the diet may help to prevent dry skin. In addition to building up a healthy skin structure, zinc is also vital for wound healing and skin repair. This process involves the immune system, antioxidation and the proliferation of healthy keratinocytes, all of which closely involve zinc.

Chronic inflammation is linked to a number of different skin conditions and has been shown to speed up cellular aging. Inadequate zinc intake negatively impacts the immune system and promotes systemic inflammation. Studies have found that zinc intake helps to decrease inflammatory cytokines in the body. Given this anti-inflammatory role, zinc intake may play a role in different inflammatory skin concerns. One study assessing the correlation between acne severity and zinc levels found that zinc levels were lower in individuals with moderate to severe acne compared with those with mild acne. Inadequate zinc intake has also been reported in atopic dermatitis and hyperpigmentation.

Oxidation is a process that causes the cells in our body to become damaged as a result of excessive exposure to UV radiation and other toxins. Some components in the foods we eat can help to minimise this harmful oxidative process. Zinc plays a vital role in antioxidation as it is an important cofactor for the powerful antioxidant enzyme, superoxide dismutase.

Deficiency:

A zinc deficiency can occur in certain groups of people, including vegetarians, people with malabsorption conditions like coeliac disease or crohn's disease, pregnant or lactating women or people that drink high amounts of alcohol. Given the role zinc plays in so many different bodily processes, a deficiency can impact the immune system, bones, skin, nervous system, reproductive system and digestion. This can be observed in adults as poor wound healing, alopecia, skin rashes, increased infections, impaired taste and smell, issues with eyes, gastrointestinal upset, etc.

Food Sources:

Zinc is found predominantly in animal-based products, but can also be found in certain plant foods. The main zinc-containing foods include:

• Oysters

• Crab and lobster

• Fish

• Red meat

• Poultry, such as chicken

• Nuts and seeds, such as cashew nuts and hemp seeds

• Legumes, such as chickpeas

2. Copper

Overview:

Copper is an essential nutrient that plays a vital role in a number of different biological processes throughout the human body. This widespread function is due to copper's role as a cofactor for a number of different enzymes. As a result of this, copper is involved in energy production, iron metabolism, immune system health, skin and hair pigmentation, collagen and elastin production, antioxidant activity, red blood cell formation and bone and nervous system health and function.

Impacts on the Skin:

Copper plays two major roles in skin health. The first relates to its involvement in the synthesis and stabilisation of important skin proteins, collagen and elastin. Through this, copper assists with maintaining and improving skin elasticity, reducing fine lines and wrinkles and assists with wound healing. The second involves its role as a cofactor for various important enzymes.

In the skin, copper stimulates the production of skin fibroblasts, which are the cells responsible for the production of the structural skin proteins, collagen and elastin. Copper also upregulates the production of collagen and elastin by the fibroblasts and helps to stabilise the structure of these proteins. As a result, copper assists with maintaining the structure of our skin, helping to prevent and minimise the appearance of fine lines and wrinkles, as well as assisting with wound healing. 

Enzymes present in our body help to stimulate and speed up different important biological reactions. Copper acts as a cofactor for many of these important enzymes, therefore assisting with certain essential reactions in the body. One of these enzymes that involves copper as a cofactor is tyrosinase. Tyrosinase is involved in the production of the skin and hair pigment known as melanin and so copper is vital for maintaining the colour of our skin and hair. Together with zinc, the potent antioxidant enzyme, superoxide dismutase, also uses copper as a cofactor. As discussed above, oxidation of the skin due to excessive sun exposure or exposure to other harmful substances can accelerate the ageing and degradation of our skin’s collagen and elastin proteins. Antioxidants like superoxide dismutase play a role in protecting skin cells from oxidative damage and preventing the destruction of our important skin proteins.  

Copper has also been used externally for centuries due to its role in killing harmful microbes. With this ability, it has been used historically for healing and preventing wound infections and purifying drinking water. Today, some cosmetic products contain copper as an active ingredient. 

Deficiency:

A deficiency in copper is not very common, however it can occur in people post-gastric bypass surgery or with unmanaged coeliac disease due to malabsorption, or in people taking high doses of zinc supplements as this interferes with copper absorption. If a copper deficiency occurs, the signs include anaemia (low iron), increased infection risk, loss of skin and hair pigmentation, weak and brittle bones, bruising easily, fatigue, low body temperature, connective tissue issues, etc. 

Food Sources:

Copper is found in a range of different whole foods, including:

• Oysters

• Lobster

• Leafy green vegetables

• Nuts and seeds, such as cashew nuts and sunflower seeds

• Organ meats, such as liver and kidneys

3. Selenium

Overview:

Selenium is another vital mineral for overall human health. It is an important component of numerous proteins, including enzymes. Through this, selenium is involved in DNA synthesis, reproduction, hormone production, thyroid hormone metabolism, antioxidation and immune system function.

Impacts on the Skin:

In the skin, selenium plays a key role in antioxidation and anti-inflammation. With powerful antioxidant properties, selenium can assist with slowing down and mitigating ageing caused by external factors like environment, UV radiation and diet, which cause oxidative stress. Selenium has also been shown to have anti-inflammatory properties, potentially helping to prevent and manage inflammatory skin concerns.

Selenium is a component of 25 different proteins, called selenoproteins. One selenoprotein is the enzyme, glutathione peroxidase, which is an antioxidant enzyme that can help to reduce damaging free radicals. By neutralising free radicals, these selenoproteins can minimise oxidative stress in the skin (and overall body). As discussed previously, oxidative stress speeds up the cellular ageing process and can increase the signs of aging, including fine lines, wrinkles and reduced skin elasticity. One study showed that selenium can slow down skin ageing by protecting the skin keratinocyte stem cells. It has also been shown to play a role in the prevention of skin cancer by protecting against UV radiation.

Selenium is also said to have anti-inflammatory properties given its interaction with the immune system. Studies have shown that selenium levels in the blood are lower in individuals with psoriasis compared to those without. However, whether low selenium plays a role in psoriasis development or psoriasis causes low selenium, remains unknown. Lower levels of selenium have also been found in individuals with acne and atopic dermatitis. Similarly, the cause of this relationship between selenium levels and skin conditions is still unclear. Regardless, achieving adequate intakes of antioxidant selenium through the diet is recommended.

Deficiency:

A deficiency in selenium is quite rare and alone usually does not cause any obvious or major illness, however it can cause some symptoms. These include weak bones and muscles, fatigue, hair loss, poor immunity and reproductive issues. For individuals with an iodine deficiency, a deficiency in selenium may exacerbate the issue and cause thyroid dysfunction. Excessive selenium intake is also potentially harmful and so it should be taken from the diet or supplemented with guidance from a health professional.

Food Sources:

Selenium is found in a range of different animal and plant-based foods, including:

• Brazil nuts

• Seeds, such as sunflower seeds and sesame seeds

• Eggs

• Poultry, such as chicken

• Seafood, such as fish and oysters

• Legumes, such as lentils