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Protein and Skin Health: Nourishing from the Inside Out - Genetic Nutrition

Protein and Skin Health: Nourishing from the Inside Out

, by Genetic Nutrition, 7 min reading time

A question you may ask yourself from time to time is- why is the glow of the skin seen to originate from within? Here is what might prove rather shocking: the key fact is protein! Diet and skin health correlate significantly as this vital nutrient is used in the construction of the skin.

The Power of Protein for Glowing Skin

Protein is the building block of life, and that includes your skin! Here's how a sufficient protein intake benefits your complexion:

  • Collagen Construction Crew: Skin tissue, collagen is presently considered the body’s most abundant protein responsible for the skin’s structure, elasticity, and firmness. When the skin gets inadequate proteins, the production of collagen further reduces, making the face look wrinkled and relaxed.
  • Wound Healing Hero: Minor abrasions, scratches and irritation are going to occur when two people are in close physical contact with each other for a long period of time. Protein is required to repair the skin cells which are damaged and to facilitate faster regeneration of new skin and hence helps in maintaining healthy skin and providing protection from harsh environmental conditions.
  • Hydration Helper: Protein aids in the formation of the skin south hydro lipidenous layer to guarantee fullness and hydration of the skin. This is about giving the skin a natural glow and elasticity which is characteristic of young people.

How Much Protein Do You Need for Healthy Skin?

The recommended daily consumption of protein also differs with some factors such as; the age, activity level as well as the state of health. However, as a general rule of thumb for adults, it is 0. Protein intake should be around 8 percent of one’s body weight and in terms of grams; it equals to 8 grams of protein per kilogram of body weight.

Consequently, if you weigh 60 kilograms, you go for a protein intake of roughly 48 grams in a given day.

But here's the good news: As for the protein intake, one should strive at slightly increasing it – to approximately 1. 2-1. Further, 6 grams per kilogram can provide extra positive effects on the skin.

Protein Powerhouse Foods for Glowing Skin

Now that you know the importance of protein for your skin, let's explore delicious ways to incorporate it into your diet:

  • Lean Meats & Poultry: Skinless chicken, turkey, and fish foods are also good sources of complete protein, and provide all nine types of amino acids.
  • Eggs: A meal preparation favourite in the morning, eggs contain protein as well as essential fats; the two of which are helpful in complexion improvement.
  • Dairy Products: Yoghurt, Greek yoghurt, and low-fat cheese give proteins, and contain good bacteria known as the probiotics which promote a healthy gut which in re-turn affects the skin.
  • Plant-Based Protein Powerhouses: One of the best options of protein rich and fibrous foods is lentils, chickpeas and beans. It is recommended to combine them with whole grain foods in order to make protein-containing meals.
  • Nuts & Seeds: Almonds, walnuts, chia seeds, and hemp seeds are all rich in protein and healthy fats, and contain antioxidants that are good for the skin.

Beyond the Basics: Protein and Specific Skin Concerns

While protein is crucial for overall skin health, some concerns require additional support:

  • Wrinkles & Fine Lines: The loss of Collagen is one of the most significant causes of formation of wrinkles. Recommendable dietary strategies are consuming bone broth, which possesses collagen peptides, and an adequate protein consumption.
  • Acne: It must be taken into account that some types of dairy are often regarded as an offender for acne followers. In place of whole milk, one can use plant-based milks or go with low fat products.

Remember: It's a Well-Rounded Diet, Not Just Protein

While protein is a key player in skin health, it's not the only factor. There are other parameters that affect the skin.

  • Hydration is Essential: In addition, intake of a lot of water assists in maintaining the skin to be elastic hence avoiding dryness and dryness of the skin.
  • Don't Skimp on Fruits & Vegetables: They offer Vitamin, mineral and antioxidant that are crucial to the skins wellbeing and the human body in general.
  • Healthy Fats are Your Friend: Other nutrients from delicious sources such as avocados, olive oil and fatty fish all healthy for skin helps in skin cell production and skin radiance.


Caring for your skin does not start and end with the application of creams and lotions. When you eat proteins, you are effectively supplying your body with the components for creating healthy, glowing skin. However, the secret to beautiful skin that speaks for your overall health is the diversity of the meals with rich sources of protein, fats, water, and essential nutrients.

Are you ready to become the master and commander of your skin’s health at the cellular level? You can visit the Genetic Nutrition website to know more about it today. You will get a consultation on your special needs and dietary plan, and the body will reflect it: fresh skin included. This is the perfect time to unleash that shining light within you!


  1. Will protein supplements improve my skin?

To provide your body with necessary proteins, protein supplements may be used, but they shouldn't be a sole diet. Principal concern should thus be on the increased inclusion of protein rich foods second.

  1. Can too much protein lead to damage to my skin?

Excessive protein intake is unlikely to directly harm your skin, but it can put strain on your kidneys. Stick to recommended protein intake levels and consult a healthcare professional if you have concerns.

  1. Are there any proteins I should avoid?

Products such as sausages and hot dogs are usually rich in sodium and unhealthy fat and if consumed will worsen skin complications such as acne.

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