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Essential Nutrients To Consume For Radiant Skin

Posted by Ashley Greer
essential nutrients for skin health

Believe it or not, the keys to a healthy, youthful, glowing skin may be in your kitchen right now. Diet and nutrients have been found to play an important role in maintaining a radiant complexion, so you can actually nourish your skin while nourishing your body.

Here are some of the key nutrients that boost your skin.

Vitamin A: Vitamin A has a host of benefits for your skin, whether applied topically in creams, or eaten as part of a healthy diet. Vitamin A is rich in antioxidants, helping to combat the damage of free radicals. It also stimulates the growth of new, healthy skin cells, and protects your skin from sun damage and irritation. Foods rich in Vitamin A include:

  • Beef liver
  • Carrots
  • Sweet potato
  • Kale
  • Spinach
  • Broccoli
  • Eggs

Omega-3 Fatty Acids: Omega-3 fatty acids have a host of healthy skin benefits. They reduce inflammation and protect skin from damage. They fortify skin membranes and reduce free radicals. And Omega-3s boost your skin's lipid content, helping to retain moisture and volume and reduce the signs of aging. Foods rich in Omega-3 fatty acids include:

  • Atlantic mackerel
  • Salmon
  • Cod
  • Walnuts
  • Chia seeds
  • Flax seeds
  • Tuna

Zinc: While the body only needs tiny amounts of zinc to function properly, the top layer of your skin contains large concentrations of it. Zinc fights free radical damage, heals the skin from damage and promotes healthy new cells and cell membranes. Zinc helps to control inflammation and boosts immune responses in the skin, and can even help to reduce over-production of oil. Foods rich in zinc include:

  • Lamb
  • Pumpkin seeds
  • Grass-fed beef
  • Chickpeas/Garbanzo beans
  • Cocoa powder
  • Cashews
  • Yogurt

Vitamin C: Vitamin C is a skin boosting powerhouse. It limits UV damage to the skin, has antioxidants that fight free radicals, and increases and regulates collagen production. Furthermore, vitamin C fights the signs of aging by countering the natural slowing of the production of fibroblasts and stimulates DNA repair in fibroblasts that have been damaged over time. It makes the skin more elastic, reduces wrinkles, and even improves moisture. Foods rich in vitamin C include:

  • Cherries
  • Guava
  • Bell peppers
  • Kiwi
  • Oranges
  • Strawberries
  • Kale

Selenium: Selenium is a mineral, but it's skin-enhancing effects are similar to those in vitamin A, and it is a complement to Omega-3 fatty acids in protecting from toxins. It combats free radicals and safeguards cell membranes. It protects against inflammation and controls pigmentation. Foods rich in selenium include:

  • Brazil nuts
  • Tuna
  • Halibut
  • Sardines
  • Grass-fed beef
  • Turkey
  • Spinach

Astaxanthin: Astaxanthin is a carotenoid and a powerful antioxidant. It increases skin moisture and elasticity, protects from UV damage, and promotes circulation that nourishes the skin from the inside out. Foods rich in astaxanthin include:

  • Shrimp
  • Crab
  • Trout
  • Salmon
  • Fish eggs
  • Carrots
  • Red Peppers

Vitamin E: Vitamin E is the name for a family of different similar compounds, some natural and some synthetic, some used topically and some found in the diet. Broadly speaking, vitamin E is an antioxidant that protects the skin from UV damage by absorbing UV radiation before it affects the skin cells. It fights free radicals, reduces inflammation and promotes healing. Vitamin E is more powerful when combined with vitamin C. Foods rich in vitamin E include:

  • Almonds
  • Spinach
  • Sweet potato
  • Avocado
  • Sunflower seeds
  • Trout
  • Olive oil

As you can see, a balanced, healthy diet probably contains all the key ingredients you need to fight skin damage and stay radiant for decades. Balance your skin care regimen with smart choices in the kitchen and preserve your health and beauty at the same time.


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