All Women's Talk

The 7 Most Important Nutrients for Healthy Skin ...

By Bozhidar

Knowing the most important nutrients for healthy skin is something every girl should know. Skin is a major part of your beauty. Beautiful skin can make you look healthy and vibrant. It reflects your inner beauty as well. Genetics and lifestyle do play critical roles in your skin’s health. Your genetics are responsible for the type of skin you have. When you smoke or drink too much and don’t get enough sleep at night, it affects your skin.

By changing our lifestyle, we can improve our skin. However, the food you eat also affects the condition of your skin. If you eat the right foods, they will enhance the natural feel and look of your skin. They will reduce wrinkles, acne, and other skin-related conditions. Most people use the products that are available in the supermarket to treat these conditions. But you won’t find a permanent solution by using these products. After you stop using the product, your skin problems may show up again.

Some of the skin products may not work at all. It is essential that you address the cause of your skin problems. Certain nutrients can get rid of these skin problems, giving you healthy and pretty skin. So, you should eat foods that are rich in those nutrients. You should start a healthy skin diet to improve your skin. The food you have on your plate every day will decide whether you will have acne and wrinkles, or healthy looking and clear skin. Here are the most important nutrients for healthy skin.

1 Vitamin C

Vitamin C is a very strong antioxidant and one of the most important nutrients for healthy skin. It decreases the oxidative stress on the body. It may also reduce the risk of cancer. It actively participates in the synthesis of collagen. It makes your skin supple. Many fruits and vegetables on the market are rich in vitamin C. You should include those in your diet too. Examples of foods containing vitamin C include broccoli, bell peppers, guava, grapefruit, strawberries, and parsley.

2 Selenium

This is a very good antioxidant trace mineral. It helps to maintain the firmness and elasticity of the skin. Selenium prevents acne and helps to prevent skin cancer. It also helps to absorb vitamin E into the skin. You will get glowing skin at the end of the day. Brazil nuts, walnuts, tuna, liver, onion, seafood, brown rice, whole grain and poultry are rich in selenium.


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3 Vitamin E

Vitamin E plays a vital role in the health of your skin. When it is combined with vitamin A, it is very effective for preventing skin cancer. Vitamin E has antioxidant properties. It helps to fight the free radicals that are caused by pollution, smoking, processed foods and sun exposure. Foods like eggs, almonds, avocados, sunflower seeds, spinach, olives and oatmeal all contain a high amount of vitamin E.

4 Omega-3s

These are essential fatty acids that help fight inflammatory skin conditions like eczema. They can control the overexposure of cortisol levels as well. They will help in keeping the skin supple and protect it from wrinkles. Salmon, mackerel, sardines and chia seeds all have high concentrations of omega-3s.

5 Zinc

Zinc is a good trace mineral that helps to repair damaged tissue. It also heals wounds. It protects your skin from the harmful UV rays of the sun. Acne occurs due to zinc deficiency. Zinc helps in regulating the production of oil in the skin and it helps to prevent acne. Oysters, poultry, ginger, seafood, pumpkin seeds and whole grains are good sources of zinc.

6 Vitamin a

Vitamin A helps in repairing and maintaining skin. Dry skin is a sign that there is vitamin deficiency in your body. Foods like liver, asparagus, spinach and eggs are rich in vitamin A.

7 Beta-Carotene

This is an antioxidant that is found in colorful foods and it helps to lessen the amount of free radical damage. This kind of damage occurs due to sun overexposure. Red peppers, spinach, beet greens, liver and cantaloupe are good sources of beta-carotene.

If you have a deficit of any of these nutrients, it may be useful to go through some review supplement facts, to get educated on how you can supplement your diet. When you go to nutritionist or dermatologist, they will also tell you about the benefits of these nutrients. If foods rich in these nutrients have a place in your diet, then you will have youthful looking skin. You will see a noticeable difference in the health of your skin once you start adding these nutrients in your everyday diet.

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