The SKINTENTIONAL Pyramid, Vitamins And Minerals (Copper, Zinc, Selenium, Manganese, Silica, and Sulfur)

 Mineral Makeup

Some say that you can trace every sickness, every disease and every ailment to a mineral deficiency. 

When I ask ladies what they want to see when they look in the mirror, the answer from most is "bright, soft, blemish-free skin".  Once we've had a chance to get acquainted, I begin breaking things down. This includes their lifestyle, skincare regimen, and diet. I assume that by this point in life, most of them have a vague idea that minerals are important for their health, but just incase they are not aware, I try and make it quick but informative.

The Breakdown

There are over 20 minerals that are important in helping support physical health and wellness. Most are required in very small quantities, but are necessary for maintenance of life. And each of these minerals have a small job that makes a big difference in the development of healthy skin and it's function. Additionally, six of these minerals are particularly key for promoting and nurturing a clear, glowing complexion. Here are the minerals I recommend and how to use them for achieving soft, radiant skin while fighting disease and facilitate healing when needed.

Copper:  Copper plays a key role in maintaining skin's well-being by stabilizing the skin's protein (we discussed the importance of protein in an earlier post). Collagen is made from proteins, and it gives the skin it's firmness. Together with Vitamin C and Zinc, Copper helps to develop elastin. Skin with healthy levels of both collagen and elastin isn't just more youthful, it's stronger.

Consumption:  The best way to get Copper into the body is by eating green leafy vegetables (spinach, mustard greens, kale), seeds (sesame, sunflower, pumpkin), nuts (walnuts, almonds, pecans), vegetables (squash, eggplant, tomatoes, sweet potato, bell pepper, beets, avocado), almost all beans, and some fruits (kiwi, pineapple, pears, raspberries, strawberries).

It's also helpful to take a supplement. The daily recommended dose for women is 9mg per day.

Zinc: This mineral has more than one health benefit. When it comes to the skin, Zinc is able to reduce inflammation, protection from UV damage (also known as a good natural sunblock), reduce the occurrence of acne, and speed up the healing of breakouts.

Consumption: The best way to get Zinc into the body is by eating meat (beef, pork), and seafood (crab, lobster, oysters). 

If taken in supplement form the  daily recommended dose for women is 8mg per day.

Selenium: This power-packed mineral fights inflammation and free radicals (first causes of aging) thereby helping to slow aging. When taking with Vitamin E, it works to heal the skin which lessens the healing time of acne breakouts and post surgery procedures. Selenium is also needed for skin's elasticity ( skin's ability to stretch and then bounce back). Selenium also protects the skin from the sun, lessening  the chance of sunburn which lowers your risk of skin cancer.

Consumption: The best way to get Selenium into the body is by eating Brazil nuts, tuna, sunflower seeds, and brown rice.

If taken in supplement form the daily recommended dose for women is 55 mcg per day.

Manganese: Another superstar, this mineral supports collagen production and fights free radicals which keeps skin healthy and resilient. Together with Zinc and Copper this powerhouse can repair and soothe aggravated skin.

Consumption: The best way to get Manganese into the body is by eating leafy greens (collard greens, kale, spinach), nuts (almonds and pecans), oatmeal, and dark chocolate.

If taken in supplement form the daily recommended dose for women is 2mg per day.

Silica: "The skin sweetheart." Silica is required to produce collagen (our natural filler). I could probably stop there, but there's so much more. It's a natural anti-inflammatory (relieves skin conditions such as eczema and psoriasis), keeps the skin hydrated, and is a strong carrier of oxygen (which helps with acne because bacteria cannot live in the presence of oxygen).

Consumption: You can bolster your intake of Silica by eating leafy greens, apples, cucumbers, celery, and asparagus. But the only way to get enough of the mineral is to supplement.

Recommended dose for women is 20mg per day.

Sulfur is one of my favorite minerals to apply during an Acne Detoxing Facial. It inhibits bacteria from acne, promotes healing of breakouts, and reduces inflammation.

Although, it takes time (12 weeks) to see the results in the mirror,  you should start to notice a brighter complexion, a youthful glow, along with firmer and hydrated skin. Your overall health should improve as well.

With that being said, I think we all need to add a few more leafy greens, bright berries, summer vegetables, fish, and nuts into our shopping cart.

See you at the market!

                                      

THE SKINTENTIONAL Pyramid, Vitamins and Minerals (D)

                               You Are My Sunshine

Vitamin D

Just like you and I, the sun rises each day. And just like you and I, the sun has a lot to do each day.

One of the sun's most important task is to rise and shine. And as our bodies enjoy the feeling of the sun's warm rays on our skin, something else is happening within our bodies that will promote overall health and faster healing of the skin. 

Here's How It Works

The Sunshine Vitamin

When our skin is exposed to sunlight Vitamin D is synthesized from the cholesterol in our bodies. It doesn't take very much exposure to produce all the Vitamin D that we need. With sufficient sun exposure we do not need to supplement our diet, but sun exposure can vary from person to person, day to day, and season to season. If we expose our face, hands, and forearms for 10 to 30 minutes of sunlight, for only two to three days a week, our skin can produce all the Vitamin D we need.

The Feel Good Vitamin

When our bodies produce enough Vitamin D it travels through the blood to help our muscles, nerves, and organs function properly. Vitamin D keeps our energy levels up and enhances our mood too. Our organs are functioning properly and our energy levels are up, we have an overall feeling of wellness. This is why Vitamin D is sometimes referred to as the "Feel Good Vitamin".  

Risk for Vitamin D Deficiency

It's during winter and colder months that we spend more time wearing clothes to cover our face, hands, and forearms, so our bodies synthesize less Vitamin D. People who spend most of their time indoors have an increased risk of Vitamin D deficiency and would benefit from supplementing their diets. Dark skin pigment prevents light from penetrating into the dermis where Vitamin D is formed, this explains why dark skinned individuals are more likely to have a deficiency than those with lighter skin. 

Rising Vitamin D Concerns

These days we are being asked to stay home and this may be causing us to stay indoors more, which can lead to low Vitamin D levels. Older individuals or residents of nursing homes also have increased risk. Vitamin D is an important nutrient for the body's immune system in keeping it strong and preventing infection. Perhaps Vitamin D could help in preventing or treating COVID-19.  

Even though the sun's warm rays are always welcome, remember that too much sun is not recommended for the purpose of tanning and can cause severe damage to the skin.😎

Our skin is the largest organ of the body and performs vital functions including immunity. Skin care companies are infusing their topical formulas with Vitamin D for skin health benefits and treating skin conditions such as psoriasis and eczema.

                                                          So Please Don't Take My Sunshine Away.

Time Changes Things

                         Do you know where you're going to? 
                         Do you like the things that life is showing you? 
                         Where are you going to?
                                      

Do you know?

These are questions to ponder. Unfortunately, we can't answer all these question today. Time must pass, life has to be lived. And as this happens, where we want to go and what we hope for today may change. Recently, I've been spending a fair amount of time doing some personal pondering.

A few years ago, my daughter Rachel, created this blog for me. It was one of the most thoughtful gifts she had ever given to me. I enjoyed my daily post as much as anything else that I was doing. But due to my other consuming responsibilities, it became apparent that in order to do it well, I could not give my blog the attention I felt it deserved.

Although putting my blog on the backburner is minute in the big scheme of things, too often we make choices that are rarely worth what we give up (I've made a few).  So after much pondering, I have decided to revive my blog in hopes that it will give me joy as it once did. It's a small step toward being able to answer "Yes" to these questions.

I will not be removing the past blogs so if you haven't read them then this would be the best place to start. I may refer to them from time to time, as they will be useful for understanding and learning as we continue becoming Skintentional. 

Would you like to learn how to care for your skin, add knowledge to what you already know, or simply learn more about the exciting field of Esthetics? Then I invite you to join me in the journey of becoming intentional about skincare.

                                                    Become Skintentional!

                           We have time to grow and and become a beautiful being (inside and out)                                                          both for our Heavenly Father and those we have here on earth.

The SKINTENTIONAL Pyramid, Vitamins and Minerals (E)

Micronutrients: Vitamins and Minerals

       Our Skintentional Pyramid has five categories with three levels and the tip. The third level contains vitamins and minerals. I've given you a few tidbits about the first two vitamins, A and C. Now let's get to know Vitamin E.

Vitamin E

         Vitamin E, just like Vitamin A and C, is an antioxidant. Antioxidants fight free radicals. Free Radicals cause disease, damage the DNA, and aging of the body and the skin.

          Vitamin E does it's best work when it is paired with either Vitamin A or Vitamin C. And since these are essential to the skin's health, then why not take all three.

Liquid Shade

         Do you have oily skin? If so, do you like most people with oily skin wish you didn't? Well don't be so quick to wish it away. Guess where your Vitamin E is found? That's right! Within the oil of your skin. Think back to a previous post. We learned that God's way of protecting a person who lives close to the equator, is by creating them with more melanin in their skin. Well He did the same thing with their oil glands. He gave more oil so they could have protection from the sun. Are you beginning to see why I call Him Lord? 

          Now this is not always the case, but most people with naturally dark skin have oily skin. We also learned in a previous post, that one of the components of the acid mantle (your skin's barrier of protection) is oil. If you have oily skin then you have your own production company of natural sunscreen. I call it Liquid Shade. Vitamin E may reduce the inflammation of the skin after exposure to the sun. Sunburn and pigmentation (brown spots) are reduced with Vitamin E. Even more so when used in combination with Vitamin A and C.

Character

        My husband has taught me a term that I like to use. When something is new it shines. But when something has been around for awhile, it has Character. Sometimes this character shows up in the form of a scar. Scars are usually caused by damage to the skin, burns and stretch marks. Although there is not much that can be done for a scar once it is there. During the time when the wound in the skin is healing, applying Vitamin E may help speed up the healing process and lessen the scarring. That's why you will find Vitamin E in skincare products. It is also a preservative in skincare products. 

Going Nuts and Going Green

       Sometimes we fall short of getting our Vitamins through our diet. But just in case you want to try, here is a list of foods that are great sources of Vitamin E.

Almonds, Sunflower Seeds, and Peanut Butter.

Asparagus, Avocado, Collard Greens, and Spinach.

        

Inspiration To Grow On

O Harvest Time

        I'm not sure how many of you have been following daily. I know of only 3 that read every day. So this is meant for you 3 especially, and any others that have noticed my absence from the blogging world the last few days. 

        If you read my bio, then you know that my husband and I live on a small farm where we grow a lot of what we eat. If you took a stroll through our garden you would find broccoli, cabbage, corn, cucumbers, green beans, okra, onions, peas, peppers, spinach, squash, tomatoes, turnip greens, and zucchini. Keep strolling and you will find apple, fig, and plum trees, blueberry bushes, and strawberry beds. And although that sounds and is wonderful, it is also a lot of work. I'm not complaining in the least. I'm grateful that the Lord allows me to wiggle out of bed every morning and find my way down to the garden. But a garden doesn't run on anyone's time but it's own.
         Until the garden starts to come in, I really only have to spend one good day a week working it out. That means weeding, hoeing and plowing to keep it up. But once the vegetables start to grow and ripen, then there is something to do most every day. 

        My last post was the day before I picked my first mess of green beans. And it's been farm to fork to pantry to freezer since then. I'm in the garden early morning picking whatever is ready, then canning or freezing for the rest of the day. As of date, I have frozen strawberries, blueberries, and zucchini. Made strawberry jam, canned green beans, made chowchow and sweet pickles. And I am just getting started! 

        July will be our busiest time here on the farm. I had to make a choice. It was either post or produce. I chose produce. So blogging will have take a back seat to the garden. That's not to say that I will no longer be posting. It just means that my family and home comes first. 

        I'm loving summer and I'm sure you are too. Everything is fresh and blooming, we have sunshine up to sixteen hours a day, and the pool is open for business. Much of my life is happening outdoors which is where I want to be. My porch is my favorite spot in and out of the house. It's where the beans are strung, corn is shucked, peas are shelled, okra is sliced, and tomatoes are peeled before coming together to make vegetable soup that my family will enjoy on a cold winter day with a pan of cornbread. 

      

  So as you can see, 

                               I have a few....... ROWS TO HOE. 

P.S. I have 3 words about skincare.       

                                            Sunscreen. Sunscreen. Sunscreen

The SKINTENTIONAL Pyramid, Vitamins and Minerals (C)

Micronutrients

        Vitamins A, C, E, and D are necessary for your skin cells to function properly. All are antioxidants except for Vitamin D. Antioxidants are  very effective in keeping skin healthy. We will cover antioxidants in more detail in a later post.

       We learned that Vitamin A helps to aid in the prevention of skin cancer, stimulate collagen production, and soften lines and wrinkles. If you dig a little deeper into the role Vitamin A plays within the body, you will find that it also keeps the skin around our organs healthy by repelling bacteria and viruses. I think it's worth repeating that the overall health of the skin is supported by Vitamin A.

Vitamin C

       Vitamin C (ascorbic acid), an antioxidant vitamin needed for repair of the skin, helps with the production of collagen and aids in the skins healing process.  

       Vitamin C is my favorite vitamin. Here's why. Like Vitamin A, it also is an antioxidant, can help prevent cancer, and aids in the production of collagen. Vitamin C is also able to lighten pigmentation in the skin. How amazing is that!

       Think back to one of my first post in which you learned some basic facts about the skin. One of those facts was that the skin contains one-half of your primary immune cells. Vitamin C is a preventative vitamin in the fact that when taken orally it can reduce the severity of colds. It helps wounds heal faster, and helps keep skin from becoming dry and rough. 

       Here's another fact about skin. Most of the damage (aging) to our skin is caused by UV exposure. When we expose ourselves to the sun without protection, free radicals (molecules that cause aging in the body and wrinkling and sagging of the skin) attack our DNA, and this leads to the formation of cancerous cells. Vitamin C decreases this damage. 

       Vitamin C is very useful in reducing the inflammation (redness) that is often associated with acne or any other disorder that causes inflammation (redness) in the skin.

C-sential

   As you can see Vitamin C is essential to healthy skin. It is found within most product lines. Look for it before you purchase. If Vitamin C is not an ingredient used within a product line, then don't buy their products. Serums of 20% Vitamin C will give the best results. Test have shown that concentrations higher than 20% do not have better results, so don't waste your money on higher concentrations.

C-Licious

Vitamin C is also found in some of my favorite foods. They include; broccoli, cantaloupe, grapes, garlic, green tea, kiwi, tomatoes, turnip greens, oranges, peppers, and strawberries.

In or On

Whether you include Vitamin C in your diet, take a supplement, or apply topically, either way will be beneficial to your skin cells. 

The SKINTENTIONAL Pyramid, Vitamins and Minerals (A)

       Our SKINTENTIONAL Pyramid has three levels and five categories. We began with Proteins, Fats, and Carbohydrates. These are called Macronutrients. Protein, Fats, and Carbohydrates are called Macronutrients because they are the three basic food groups that are essential for the body to function properly.
       Think about the past week and try to remember what you had to eat at each meal. Now if you are like me you may not be able to remember what you had for lunch yesterday. But if you are able to remember, how much of your diet contained the Macronutrients;  Proteins, Fats, and Carbohydrates? Probably most of it. That's why we call them MACROnutrients, they are the big boys.
       Have you ever heard of the term Micronutrients? Micronutrients are what we refer to as Vitamins and Minerals. microNUTRIENTS, they are the little guys.

Micronutrients: Vitamins and Minerals

       Just as the Macronutrients are essential for your body to function properly, 

Micronutrients are also very important for proper bodily functions. 

Let's start with vitamins. We are going to focus on  the Vitamins that are necessary for skin health. They are Vitamins A, C, E, and D.

Vitamin A

       The overall health of the skin is supported by Vitamin A.  Here's why. First of all Vitamin A is an antioxidant. Antioxidants are very effective when it comes to keeping skin healthy. Vitamin A can aid in protecting the skin from skin cancer.  Lets say you go to see a Dermatologist with an suspicious, raised area on your skin, if at all possible the doctor will remove it most every time. Basal cell carcinoma is the most common type of skin cancer.  
        As we age our skins cells don't shed as easily as they did when we were younger. And without regular exfoliation our skin will become rough. If we have spent our younger years exposing ourselves to the sun and indoor tanning, this under exfoliated, rough skin is also damaged. After years of over exposure to the sun and due to the skin cell shedding process slowing down, our skin can become unhealthy. If the skin is exfoliated regularly it will be smooth. Vitamin A helps the skin to shed on its own. And when the skin is exfoliated regularly, the damaged skin that would otherwise pile up and possibly become cancerous, is removed. 

       Vitamin A is an ingredient that is found in some skincare products. Skin care products designed for anti-aging works the same way. Think of a line or wrinkle as a ditch. The more debris that builds up on the banks of the ditch the deeper the ditch will be. Its the same with lines and wrinkles in our skin. The more dead skin that is on the surface, the deeper the lines and wrinkles will be. That's why products containing Retin-A, are considered anti-aging. They help  skin to slough off more easily,  making our lines and wrinkles less obvious. If you have purchased an anti-aging product, then most likely one of the ingredients listed will be Retin-A or retinoic acid. Vitamin A also stimulates collagen which is our skin's natural filler. 

       Regular use of Retin-A, a moisturizer, and sunscreen will keep your skin healthy while looking and feeling smooth. 

Natural Sources

      By adding foods rich in Vitamin A, we can help our skin stay healthy.  Dairy products, fish oil, yellow and green fruits and vegetables are natural sources of Vitamin A, including butternut squash, cantaloupe, carrots, kale, mangoes, pumpkins, spinach and sweet potatoes. If you are not getting Vitamin A through the foods that you eat, you can also take a daily supplement. These can be found at most pharmacies and grocery stores.