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Dear reader,

This week we want to continue explaining the nutrients more beneficial to contribute to our skin to keep it healthy and beautiful during the summer, as well as the rest of the year.

What is the Nutricosmética?

We can call the “nutricosmética” that discipline which is in charge of addressing the cosmetic and skin care through nutrition internal of the same.

Nutrients to prevent and treat certain skin problems can be incorporated through the diet (food and natural ecological contribution is larger and of better absorption, in addition to avoid the toxic chemicals from pesticides) and through supplementation with preparations of specific nutrients to complete the contributions of food in the diet.

We summarize the nutrients more important and their effects on the skin:

– Vitamins:

– Vitamin A: can be used with success in cases of acne, or psoriasis. Maintains the good condition of the skin.

– Beta-carotene: as precursors of the vitamin A, have an antioxidant function (capture free radicals) and can help against the damage produced by ultraviolet radiation from the sun, protecting long-term protection against cancer skin.

– Vitamins of group B: by participating in the metabolism of proteins, help the maintenance of the tissues that form the skin.

– Vitamin B2 (riboflavin): helps to maintain healthy skin and hair.

– Vitamin B3 (niacin): prevents pellagra, whose symptoms are dementia, dermatitis, and diarrhea, which occurs when there is deficiency of this vitamin.

– Vitamin B5 (pantothenic acid): helps to make and renew the body tissues and prevent disorders of the skin.

– Vitamin B6 (pyridoxine): it is used in acne treatments and seborrheic dermatitis (oily skin with scabs and scales) that can appear around the eyes, nose, and mouth. It is particularly effective way topical.

– Vitamin B8 (biotin): prevents and treats problems of brittle hair and nails, as well as of skin, especially seborrheic dermatitis or cradle cap (in the infant), eczema, and relieves infections by Candida albicans.

– Vitamin B9 (folic acid): appears deficient in patients with psoriasis. Bound to the vitamin B6 helps to control the loss of pigmentation in the disease called vitiligo.

– Choline and inositol: both nutrients, including in the group of B vitamins, which prevent eczema.

– PABA (para-aminobenzoic acid): part of the folic acid and is used with very good results in the treatment of vitiligo. It has also been used in high-dose controlled clinical trials for the treatment of scleroderma (thickening of the skin) and systemic lupus erythematosus, another serious condition of the skin.

– Vitamin C (ascorbic acid): it is used by the body to produce collagen, the tissue that gives structure to the skin. Accelerates the regeneration of damaged tissues and the healing of the wounds. It acts as an antioxidant and has anti-inflammatory action. Prevents stains on the skin, as well as stretch marks.

– Vitamin D: vitamin D2 (ergocalciferol) is produced when exposed to ultraviolet light, the precursor to ergosterol (form “vegetarian” of vitamin D). Vitamin D3 (cholecalciferol) is produced by the action of solar on the deposits of cholesterol in the skin of the animals. The latter has demonstrated its effectiveness in topical application using creams to reduce the scales of the skin in psoriasis.

– Vitamin E (tocopherol): it is a very good vitamin for the skinbeing a powerful antioxidant.

– Mineral:

– Sulfur: it is necessary for the skin to keep in good condition. It is an antioxidant that protects against free radicals. Effective in the treatment of acne, in preparations for topical application.

– Zinc or zinc: almost all disorders of the skin improve by increasing the intake of this mineral. In addition, maintains healthy nails and hair. Stimulates the immune system against infections and is used in the treatment of acne in adolescents, as well as a preventive of eczema and psoriasis due to lack of zinc.

– Magnesium: it is essential for the growth of all tissues, and its proper function. In combination with calcium and vitamin D can be used to prevent and treat skin spots produced by the solar radiation, as with the B vitamins and vitamin C.

– Selenium: is an antioxidant of 50 to 100 times more powerful than vitamin E. Its therapeutic use improves the problems of hair, nails, and skin.

– Silicon: this is another mineral essential for the maintenance of the skin health.

– Fatty acids:

– Omega 6 fatty acids (gammalinolénico and gammalinoleico): keep the skin smooth and responsive. Found in evening primrose, borage, and the currant seed black. It is used in the treatment of dry skin, eczema-atopic, and also in the fall of the hair.

– Omega-3 fatty acids: have anti-inflammatory action and is used in the treatment of conditions such as psoriasis, atopic eczema, dermatitis and acne.

– Amino acids:

– Phenylalanine: facilitates the recovery of skin pigmentation. Its activity is increased if it is used topically joined to copper.


In addition to the nutricosmética, we can incorporate to our regime of skin care, such as prevention and as a treatment for certain medicinal plants with effects on the dermal tissue.

Some of these plants can be taken as a supplement via internal (oral) and/or be applied topically, and their active principles present in the composition of various creams, lotions and other products such as, for example, certain filters and sunscreens, as well as in many products for post-sun exposure.

Some of the plants most frequently used in fitocosmética, grouped by their primary function, are:

– Astringent (shrink the pores and reaffirm the skin, with tensor effect, vasoconstrictor and decongestant, as well as on the decrease of hyperseborrhea, or excess fat):

            – Quince

            – Witch hazel

            – John's-wort

            – Birch

            – White nettle

            – Pink

            – Horse chestnut

            – Walnut

– Emollient (moisturizing effect, lubricant, or fabric softener):

            – Algae

            – Psyllium

            – Aloe vera

            – Mauve

– Healing (with activity anti-inflammatory and antiseptic):

            – St. john's wort

            – Mimosa

            – Yarrow

            – Aloe vera

            – Calendula

– Antiseptic (to be active against microorganisms Gram +):

            – Thyme

            – Rosemary

            – Oregano

            – Savory

            – Lavender

            – Eucalyptus

– Antiedematosas (effect venotónico and decreasing the resistance of the capillary blood vessels):

            – Melilot

            – Horse chestnut

            – Black currant

            – Fresno

            – Olive tree

            – Dandelion

            – Gingko biloba

            – Arnica

            – Ruscus

            – Devil's claw

In the next post I will talk about the phototypes of skin and how to prevent and treat sunburn, as well as the stains of the skin caused by ultraviolet radiation from the sun, through natural remedies.

Happy week!

Sara Gómez Marquina

Specialist in Alternative Therapies, Naturopathy and Nutrition. Physical therapist

Collaborator of Ecolife Food and Club Manager AV Natural Cantabria

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