Minding Me, Gluten Free 2024
Strictly gluten free?
This is always the place to start. If you have coeliac disease and any skin problems double check that all of your foods are gluten free and that you have mastered the art of avoiding cross contamination. If even small amounts of gluten are getting in, it can affect how well your body absorbs key skin nutrients. Make sure you check your food list regularly in case your favourite food has changed. Keep an eye on the additions and deletions list from the Coeliac Society or use the app which will update with new additions as soon as we get them. If you think you might have gluten coming in somewhere and you are not sure, you can book in with your dietitian for a check-up. Once you know you are definitely gluten-free you can focus on packing in those healthy skin nutrients:
Vitamin A
This is a key skin nutrient. Vitamin A helps to hold moisture in your skin for added suppleness and comfort. The best place to get Vitamin A is in oil-rich fish like salmon, trout, mackerel and herring. Fresh or tinned both work but you need to eat them at least twice a week. You will also get vitamin A in orange, red and yellow coloured vegetables. Think red and yellow peppers, carrots, sweet potatoes, and butternut squash. Liver is a traditional source of vitamin A – as well as lots of other vitamins if you like it!
B Vitamins
There several vitamins in the B family that are essential for healthy skin. Look out for niacin, riboflavin, and biotin as key nutrients as well as vitamin B6 which helps to regulate hormones. Find Niacin in almonds, sesame seeds and plaice. Look for Riboflavin in whiting, milk, yoghurt and mussels and find B6 in nuts, seeds, mackerel and sea bass. As a general rule, if you eat fish, nuts, seeds and milk regularly, you will be getting the B vitamins you need.
Vitamin C
Vitamin C helps to make collagen, the support structure for your skin. Vitamin C is also an antioxidant that helps to protect skin cells from damage. Fruit is the best place to get vitamin C. Citrus fruits like oranges and grapefruit are best along with kiwis and raspberries. You will also get vitamin C in red peppers and many other vegetables. Aim to have two to three pieces of fruit everyday along with a selection of vegetables. The best advice is to make sure around one third of every meal is made up of fruit, salad, or vegetables.
Vitamin E
Vitamin E is a fat-soluble vitamin which means you find it in foods that are good sources of healthy fats. Vitamin E is a powerful antioxidant which means it can help to protect skin cells from damage. You will find Vitamin E in avocado, olive oil and nuts. But go easy! Too much fat can add excess weight so use small amounts of oil in cooking and only a handful of nuts per day.
Iron
Iron helps to carry oxygen around your body – and skin needs oxygen just like muscles. Almost 50% of women in Ireland do not eat enough iron and people with coeliac disease can have more difficult absorbing it. You will get lots of iron from red meat, eggs, chickpeas, mussels, pumpkin seeds and raisins. Lentils, spinach and kale are also good sources. You need to eat two to three iron rich foods every day.
Supplements
It is best to get your nutrition from food but evening primrose oil is a good skin supplement especially if you have dry skin. Evening primrose oil contains GLA which helps soften and moisturize skin. It takes around three months to see a benefit but can make a difference to dry skin in the long run.
Zinc
Zinc is a key nutrient for healthy skin. It also helps keep hair and nails healthy Find zinc in oil-rich fish like salmon and mackerel as well as all kinds of nuts and seeds.
Putting it together?
• Make sure 1/3 of all meals are fruit, salad or vegetables
• Add seeds to cereals, gluten free bread, salads and yoghurt
• Include fish at least twice a week
• Add iron-rich foods like hazelnuts, pumpkin seeds, red meat and eggs
• Snack on a handful of nuts everyday
• Keep drinking water for perfect hydration
Remember: it takes at least 28 days before you will see the effect nutrition has on your skin – so be patient! If you are still running into problems do ask your GP to refer you to a dermatologist.
