Your skin has an important role in the body, and acts as a shield, protecting the system from high temperatures, chemicals, excess moisture and microbes. That’s why you should take good care of it. your skin is the visible part of your body. Make sure you keep it beautiful and healthy. You can’t stop aging, but you can definitely prevent premature aging.
Vitamins and minerals are of utmost importance for your skin. Consider using supplements to prevent skin conditions and premature aging. Scientists have confirmed that nutrient deficiencies are often visible on skin.
10 nutrients for healthy skin
1. Vitamin A
Vitamin A or retinol maintains collagen levels and prevents sun damage. It heals wounds and optimizes the function of oil glands. This vitamin is important for cell regeneration, reducing wrinkles and destroying cancer cells.
This vitamin is found in dark green leafy veggies, and orange/yellow fruits and veggies. It’s also found in eggs, fortified milk and cereal. Take it as supplements and use creams enriched with this vitamin.
2. Vitamin C
Vitamin C has incredible antioxidant power. It regulates proteins in collagen and prevents free radical damage. When used topically, vitamin C lightens age spots.
It’s found in citruses, broccoli, Brussels sprouts, cauliflower, tomatoes and potatoes. Vitamin C is also added to skincare products.
3. Vitamin E
It has great antioxidant and healing power. Vitamin E is one of the most important vitamins for your skin. When combined with vitamin C, it strengthen cell walls. It protects from ultra-violet rays and free radicals, prevents dryness and inflammation and destroys skin cancer cells.
Get enough vitamin E from nuts, seeds (almonds and sunflower seeds), spinach, broccoli and sweet red peppers. It’s often added to lotions and skincare products.
4. Vitamin D
Spending enough time (10 minutes) in the sun will help you meet your daily requirement for this vitamin. It produces healthy cells and protects skin. Vitamin D maintains skin tone and prevents psoriasis and other skin conditions.
Vitamin D is found in tuna, salmon, cheese, eggs and fortified foods. Use it in creams and lotions.
5. Vitamin K
You don’t read about it too much, but this vitamin has an important role in your blood flow and clotting, healing wounds and reducing scars. Vitamin K assists in the healing of stretch marks, spider, veins, age spots and dark circles. Use it topically to treat rosacea, bruises and inflammation.
Vitamin K deficiency is rare, but if you lack this vitamin, try to eat more leafy veggies, broccoli, cauliflower, Brussels sprouts, fish, meat and eggs. It’s added to healing creams for scars and other wounds.
6. Vitamin B3
Niacinamide is an antioxidant that’s added to creams for acne and rashes. This essential vitamin isn’t naturally synthesized in human body, and can help in the treatment of skin cancer. It’s used to heal cell damage, hydrate tissues and improve skin complexion.
Vitamin B3 is found in peanuts, meat, legumes, seeds, portabello mushrooms and some supplements.
Zinc strengthens cell walls and accelerates the healing of injuries. It provides an antioxidant effect and heals skin damage caused by UV rays. The lack of zinc causes itchy rash that can’t be treated with moisturizers and steroid treatments.
Zinc is an anti-inflammatory agent that provides the same benefits as vitamin A. It relieves eczema, rosacea and other skin conditions. Zinc is found in meat, dairy, legumes and nuts.
8. Omega-3 fatty acids
Omega-3 fatty acids keep skin firm and flexible. These fats are also important for the prevention of wrinkles. It aids in the prevention of skin cancer and inflammation. Fatty acids strengthen membranes.
These fatty acids are found in seafood and walnuts.
Sulfur provides antibacterial effect and regulates the overproduction of oil in skin. It offers antifungal potential.
Sulfur is added in facial masks to clean and exfoliate pores. Dermatologists use it to relieve skin conditions. It may irritate skin, so try to use it on small skin area before using the mask.
Polyphenols are found in chocolate, grapes, pomegranates and green tea. Scientists have found that polyphenols rejuvenate skin and repair skin damage caused by aging. It’s of essential importance for the prevention and treatment of skin cancer and UV damage.
Polyphenols are found in plant-based foods, dark chocolate, berries, beans and nuts. Polyphenols help skin deal with stress and contaminants, improving your appearance.
Balanced diet is of utmost importance. It’s the only way to get enough nutrients and optimize your overall health. You can also use supplements.
Learn what works best for you, and start from our list. Pay more attention to the food that ends on your plate.