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4 Nutrients Vital for Healthy Skin

02 April 2017
Earthrose

Skin needs all the right nutrients to look and function at its best. Here are 4 important nutrients for skin health, and how to include them in your diet.


Most of us are well aware of how our diet affects our health. Your skin is an important organ of the body, and like all our body systems, it needs all the right nutrients for optimal health.

Here are 4 important nutrients your skin needs to look and function at its best, and how you can include them in your daily diet.

1. Vitamin C

Vitamin C is necessary for collagen production in the skin. Collagen is what gives skin its structure, support and firmness, helping to reduce wrinkles. Vitamin C is also an antioxidant, which means it helps combat the harmful effects of oxidative stress on the skin and the rest of your body.

The body cannot make its own Vitamin C, so its important to make sure you’re getting enough of it in your diet.

Health problems, increased stress and other environmental insults can increase the body’s demand for this vital nutrient. The body cannot make its own Vitamin C, so its important to make sure you’re getting enough of it in your diet. Red capsicum, tomatoes, papaya, broccoli, kiwi fruit, strawberries and citrus fruits like oranges and pomegranate are all great sources of Vitamin C.

2. Omega-3

Omega-3 fatty acids also help reduce chronic inflammation in the body (1), thereby improving the condition and appearance of skin.

Healthy fats such as Omega-3 fatty acids play a special role in skin health. Fatty acids are a necessary part of the structure and function of the skin’s cell membranes, which are composed of these lipids. Omega-3 fatty acids also help reduce chronic inflammation in the body (1), thereby improving the condition and appearance of skin.

Animal sources like fatty fish, fish oils and eggs are a great way to get the Omega-3s you need for healthy skin, especially as we age. Plant sources such as walnuts, chia and flax seeds are also great to include in your diet, and are essential if you are vegan.

3. Vitamin E

This nutrient is well known for its powerful antioxidant function and health benefits for the skin. It helps protect the skin from premature ageing and damage caused by harmful free radicals. Avocados, seeds, nuts, fatty fish and fish liver oils are the best sources of Vitamin E to include in your diet.

4. Zinc

Zinc is a mineral many of us may be lacking in our diet. This important nutrient is in high demand in tissues such as skin, nails, hair and the immune system, where new cells are constantly being made. Skin may start to become thin and dry and wound healing impaired without adequate amounts of zinc.

Skin may start to become thin and dry and wound healing impaired without adequate amounts of zinc.

Oysters are the richest food source of zinc, followed by meat, poultry and other seafood. Dairy, nuts and legumes also provide smaller amounts of zinc. Zinc is not stored anywhere in the body so regular dietary intake is needed to keep up a good supply for happy skin.

(1). https://www.ncbi.nlm.nih.gov/pubmed/24505395

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