Nutrition plays an important role in the maintenance of healthy skin. Skin is the largest organ in our body and the beauty of the skin is that you can affect it from both inside and out. You can effect on skin internally by having a healthy diet and paying attention to nutrients and externally through topical applications and these two together leading to a healthier, yonger and stronger skin.
Nutrition and skin
Your skin relies on a lot of different nutrients to stay healthy. Even people with different skin conditions, like eczema, aging, pigmentation and psoriasis, can benefit from changing their eating habits. There are some minerals and vitamins that play important role in the health of our skin which we are going to give some information about them.
- Omega-3 fatty acids
Omega-3 fatty acids also known as good fat help keep the top outer layer of the skin stronger and more protected against toxins and pollutants. The Omega-3 has healing effect in various inflammatory conditions such as eczema. It also has anti aging effect too. It is also responsible for skin repair, moisture content and overall elasticity. While the body doesn’t produce these fatty acids, we have to receive them from our diet. Food sources high in omega-3s include:
Walnuts, salmon, mackerel, sardines, flaxseeds, chia seeds
Zinc is an important mineral that helps repair damaged tissue and heals wounds. It also protects skin from the sun’s harmful ultraviolet rays. If you suffer from acne, it could be as a result of a zinc deficiency. Zinc could help prevent acne and regulate the production of oil in the skin. Foods sources high in zinc include:
Oysters, pecans, poultry, pumpkin seeds, ginger, legumes, seafood, mushrooms and whole grains.
Selenium is a mineral that works as a powerful antioxidant. It is responsible for maintaining skin firmness and elasticity. This mineral not only prevents acne but also aids in skin cancer prevention. It promotes absorption of vitamin E and enhances the antioxidant function of vitamin E. Food sources high in selenium include:
Brazil nuts, walnuts, red snapper, tuna, liver, wheat germ, herring, onion, seafood, whole grains, brown rice and poultry.
- Vitamin C
A study published in the American Journal of Clinical Nutrition found that individuals who consume foods rich in vitamin C have fewer wrinkles and age-related dry skin than those who don’t.
Vitamin C is an antioxidant that protects your body from harmful molecules called free radicals. Free radicals damage collagen, the protein responsible for your skin’s elasticity, which leads to wrinkles. Food sources high in vitamin C include:
strawberries, blueberries, oranges, kiwis, papaya and sweet potatoes, broccoli, Brussels sprouts, guava, acerola, beet greens, grapefruit, strawberries, red and green bell peppers, kale, parsley, collard greens and turnip greens.
- Vitamin E
Vitamin E is one of the key vitamins for skin health. When combined with vitamin A, vitamin E is especially effective at preventing certain skin cancers. Because of vitamin E’s antioxidant properties, it helps fight free radicals caused by pollution, smoking, processed foods and sun exposure. Food sources high in vitamin E include:
Almonds, eggs, walnuts, avocados, asparagus, sunflower seeds, pine nuts, spinach, oatmeal, and olives.
- Vitamin A
Vitamin A is critical for skin repair and maintenance. If you suffer from flaky or dry skin, it could be a sign you’re deficient in vitamin A. Foods sources high in vitamin A:
Liver, collard greens, asparagus, peaches, beet greens, kale, spinach, eggs, sweet potato, cantaloupe, and red peppers.
Your skin’s health is influenced by internal and external factors. One of the internal factors is what you eat. Skin goes through many cycles of renewal and repair. Proper nutrition supplies your skin with the materials it needs to maintain its beauty and strength. Make nutritional skincare a priority and ensure these nutrients are in your diet.