Our skin merits our care because it is the greatest organ in our body. Since we’ll be shedding some of our bulky winter clothing as the weather warms up in the spring, you might start to worry more about your skin. We attempt to improve our skin far too frequently from the outside in rather than the inside out.
The Top 7 Nutrients for Beautiful, Healthy Skin
1. Vitamin A: For years, people have applied vitamin A topically to cure acne and sun damage. Despite the fact that the majority of studies have concentrated on vitamin A, a diet with an adequate amount of the vitamin can also be beneficial. Vitamin A acts as a switch, which promotes the maturation of new skin cells. Two different forms of Vitamin A are found in foods: retinol and beta-carotene. Make sure to include zinc in your diet as well since this mineral is needed to help transport vitamin A in the blood and convert it to retinal in the eye to prevent night blindness.
Eat these: sweet potatoes, spinach, carrots, red bell peppers, cantaloupe, broccoli, and fortified cereals.
Vitamin C helps your body build collagen which is the structural component of almost all cells – including skin, teeth, and hair. This vitamin is also a powerful antioxidant so it helps protect against free radical damage like that caused by UV rays from the sun. Due to it’s important role in the synthesis of collagen, observational studies have found those with higher intakes of vitamin C often have healthier skin and fewer wrinkles. Higher intakes of this vitamin have also been correlated with a decrease in dry skin as vitamin C may play a role in preventing water loss in the skin.
Eat these: red bell peppers, oranges, kiwis, broccoli, strawberries, brussels sprouts, tomatoes, and cantaloupe.
Eat these: almonds, sunflower seeds and oil, olive oil, peanuts and peanut butter, spinach, and broccoli.
Zinc is a mineral that is often overlooked, but plays an important role in preventing cell damage and promoting wound healing. In fact, approximately 6% of the total amount of zinc in the body is found in the skin. Like vitamin C, it helps build new cells and repair damaged ones and is often included in topical treatments for acne and diaper rash. It also protects against UV radiation and is actually included in many sunscreens. On a side note, zinc is also very important for healthy hair and insufficient intake can lead to thin, dull hair.
Eat these: whole grains, nuts, seeds, tempeh, beans, lentils etc
5. Essential Fatty Acids: Fat is one of the main components of our skin so it is important to eat a diet that incorporates healthy fats to maintain healthy and supple skin. In fact, the fat in your diet can significantly effect the fatty acid profile in your skin! High intakes of Omega 3 fatty acids seem to be able to protect against UV radiation and sunburn. Eating more Omega 3’s (as well as vegetables, olive oil, and legumes) may also help decrease wrinkling in skin that receives a lot of sun exposure.
Eat these: walnuts, chia seeds etc
Eat these: green tea, fruits, vegetables, and cocoa.
SOURCE: DIETITIAN DEBBIE DISHES
