As more scientific studies are conducted, the link between nutrition and the Integumentary system becomes increasingly clear. The health of our hair, skin, and nails is dictated by the vitamins we gain through our diet (with a few exceptions). A diet rich in whole grains, vegetables and fruits provides the body with a variety of nutrients with which it can use for proper functioning. In terms of the Integumentary System, a few vitamins we get from our diet should be highlighted: 

• Vitamin D
  • The function of this vitamin in skin health was only discovered at the turn of the twentieth century. While the main source of Vitamin D humans acquire is derived from the sun, this vital vitamin is also present in foods like fish, dairy, fortified soy alternatives, and mushrooms. Vitamin D₃ is synthesized from keratinocytes of the stratum basale and stratum spinosum layers of the epidermis. These cells are critical for maintaining the function of your skin barrier. The skin barrier does not only keep out harmful germs and chemicals from your skin, but also helps lock in the moisture to prevent dehydration of the skin. Vitamin D also activates immune cells called macrophages and monocytes, which identify and fight against any foreign substances that enter through your skin. This vitamin has also been shown to render protection against damage caused to the skin by UV light. Vitamin D reduces cell death, promotes cell survival and reduces redness due to photodamage of skin caused by UV radiation.
• Vitamin A
  • Vitamin A refers to a whole host of compounds, not one specific chemical. Vitamin A can be found in a diet rich in red, orange, and yellow foods. Squashes, carrots, pumpkins, and bell peppers are not only nutritious, but also contain carotenoids, which are natural sources of Vitamin A. Vitamin A and its derivatives are extremely important in dermatology. Vitamin A that has been used to treat acne for decades and has become popular as an agent that is proven to reduce fine lines and wrinkles.
• Vitamin C
  • The connection between good nutrition and healthy skin is crystal-clear when Vitamin C is considered. For centuries, sailors were subject to scurvy, a condition that produced skin and mouth sores that did not heal. James Lind, a naval surgeon, supplemented the typical seafarer's meal of meat and potatoes with citrus, which contain higher levels of Vitamin C. This played a significant role in healing the skin. In addition to this, Vitamin C is also known for promoting skin radiance. 
• Zinc
  • This mineral plays a definite role in the well-being of the integumentary system. Despite this, zinc deficiency is ranked the fifth-leading risk factor in causing disease worldwide. Based on the consequenses of zinc deficiency, it is believed that large amounts of zinc will assist in hair growth and skin rejuvenation. Through the consumption of pumpkin seeds, hemp seeds, and legumes, zinc is derived from diet and can regrow and strengthen hair or enhance the quality or nature of skin. Zinc has also been recommended as an aid in wound healing.

It is evident that a diverse diet that incorporates a variety of fruits, vegetables, whole grains, legumes, nuts, and seeds is the best and most efficient way to acquire the vitamins and minerals needed to promote the health of the integumentary system. The role of nutrition is not one can be overlooked, given its interconnected nature to the prosperity of the body.  

Fun Fact: Chemical reaction between UV light and fruit?

An unusual but not uncommon skin rash can develop when a compound in limes, figs, and other fruits reacts with ultraviolet radiation from
the sun. Interestingly, the rash is often seen on the hands of bartenders at tropical resorts. Limes, which they squeeze all day long, contain a compound called psoralen, which is activated by sun and can cause a sunburn or even contact dermatitis.

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