So far, we've discussed misconceptions about cosmetics, the importance of skincare, and the necessity of special care. However, just as important as the ingredients applied directly to the skin are the nutrients absorbed through diet, which are crucial for generating skin cells. This time, we asked Ms. Okabe to share her insights on a diet that incorporates essential nutrients for beautiful skin "deliciously and effectively."

Q: What is our skin made of?

The main component of the epidermis is a protein called "keratin." The dermis, located beneath the epidermis, is made of a protein called "collagen." In essence, keratin forms the stratum corneum of the epidermis, while collagen forms the dermis. Therefore, these two are indispensable biological components for the skin.

Q: Proteins are made of amino acids, aren't they?

That's right. However, there are many types of amino acids, so it's important to know which ones are included. Keratin, for instance, contains amino acids called cystine and cysteine. We cannot produce these within our bodies, so they are nutrients that must be obtained from external sources. Collagen is characterized by proline and hydroxyproline, but these are not essential amino acids and can be synthesized by the body as needed.

Q: So, there's nothing specific we need to consume to produce collagen?

Precisely. Therefore, what's important for the stratum corneum is consuming protein that includes cystine and cysteine. As a side note, cystine and cysteine are rich in sulfur. That's why hair, which is also primarily keratin like the stratum corneum, smells when burned – it's the sulfur combusting.

Q: Then, where can we get cystine and cysteine?

Soybeans are the best source. Soy protein is rich in these amino acids. Tofu, okara, and miso are highly recommended. Also, it's good to eat various types of meat. The amino acid balance differs depending on the animal species, so I don't recommend eating only one specific type.

Q: Besides protein, are there any other necessary nutrients?

Vitamins. The vitamins basically required for the skin are Vitamins A, C, E, and H (biotin), which is a type of B vitamin. Biotin is well-balanced in green and yellow vegetables. Then there's hyaluronic acid and sugars, but these can be produced from anything, so there's no need to pay special attention to them. The worst thing for the skin is an imbalance in the nutrients it needs. For example, if you consume too much Vitamin A just because it's important, your body's nutritional balance can be disrupted, potentially leading to adverse effects on the skin. Taking many supplements just because a certain ingredient is important, or consuming nutrients in a skewed way, is not recommended. By the way, supplements are meant to compensate for nutrients that are lacking; the idea that taking more is better is a significant misconception.

Q: Protein, vitamins, sugars – is there anything else?

Minerals are also important. Calcium, magnesium, and zinc are minerals necessary for maintaining healthy skin. These are abundant in seaweed. Magnesium and zinc can also be obtained from natural salt. Calcium is found in milk and small fish. Soy products, green and yellow vegetables, seaweed, small fish...

Q: It seems like there's so much to consume, it might be difficult to get it all at once...

If you want to eat them all together, hot pot dishes are very sensible. Humans are naturally omnivores, and an omnivorous diet is the most balanced. You can naturally obtain essential amino acids, vitamins, and minerals. In particular, soy milk hot pot is highly logical. If you add chicken wings, you'll get collagen, and from the chicken skin, you can also get cystine and cysteine. Incidentally, while foods rich in collagen are often thought to be good for the skin, collagen itself isn't particularly nutritious. Therefore, collagen as a food ingredient isn't so much about building skin as it is about making the dish delicious, and by extension, increasing appetite. The key is to create a favorable environment for beautiful skin through enjoyable meals. This leads to a synergistic effect with your skincare.

＜Ms. Okabe's Recommended Soy Milk Hot Pot Ingredients＞
Kombu dashi, bonito dashi, napa cabbage, carrots, green onions, komatsuna, shiitake mushrooms, tofu, oysters, chicken wings, soy milk
Miyoharu Okabe Official Website

The Science of "Beauty": "The Garden of Beauty Science"
http://www.kt.rim.or.jp/~miyoharu/