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Nutrients For Healthy Skin |
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The skin is one of the most powerful indicators of health. Wrinkles, dry or oily skin, acne, and inflammation all are signs of poor internal health, often brought on by consuming unhealthy foods. To combat this problem you need to address the underlying cause- nutrition. Research has shown that the skin reacts particularly well to certain vitamins, minerals and antioxidants that nourish the skin, making it appear youthful and healthy. The following nutrients are among the very best to consume for healthy, young-looking skin. |
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Top 5 Nutrients For Healthy Skin |
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Silica |
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| Silica is a trace mineral that helps to strengthen the body's connective tissue including muscles, tendons, hair, ligaments, nails, cartilage, and bone - and most importantly it is vital for healthy skin. Silica deficiency can result in reduced skin elasticity and can prevent the body's ability to heal wounds. Food sources of silica include leeks, green beans, garbanzo beans, strawberries, cucumber, mango, celery, asparagus and rhubarb. In its natural form, silica is found in the horsetail herb. Silica is also available as a concentrated liquid supplement. | |
Zinc |
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| The mineral zinc is important for healthy skin, but especially for acne sufferers. Zinc acts by controlling the production of oil in the skin and may help control the hormones that create acne. Zinc is also required to ensure the immune system is functioning properly, as well as for the maintenance of vision, taste, and smell. Foods rich in zinc include fresh oysters, pumpkin seeds, ginger, pecans, Brazil nuts, oats, and eggs. Zinc can be purchased in supplement form, in both liquid concentrates and tablets. | |
Omega-3 Fatty Acids |
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| Dry, inflamed skin or skin that suffers from the frequent appearance of whiteheads or blackheads can benefit from essential fatty acids (EFAs), especially omega-3s. EFAs are responsible for skin repair, moisture content and overall flexibility. As the body cannot produce its own Essential Fatty Acids, they must be obtained through the diet. Omega-3s are found in cold-water fish such as salmon and mackerel, as well as flaxseed and safflower oil. Simply balancing the intake of omega-3s with omega-6s can result in smoother, younger-looking skin. EFAs are also available in supplement form - such as fish oil capsules or evening primrose oil - and are an effective treatment for a wide range of disorders including, depression, cancer, arthritis and heart disease. Sources of omega-3 oils include chia seeds, flax seeds and for non-vegetarians, wild-harvested fish oils. |
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Selenium |
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| Selenium is an antioxidant mineral responsible for tissue elasticity. It also acts to prevent cell damage. It may play an important role in preventing skin cancer, as it can protect the skin from damage caused by excessive ultraviolet light. Selenium is found in a variety of sources including wheat germ, seafood like tuna and salmon, garlic, Brazil nuts, eggs, brown rice, and whole-wheat bread. Raw Brazil nuts are highly recommended- eating 3-4 per day provides adequate selenium intake for most people. |
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Vitamins C, E and A |
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Vitamin C is highly effective in reducing free radical damage, caused by overexposure to the sun or pollution. Free radicals consume collagen and elastin - which are fibres that support skin structure - and can cause wrinkles and other signs of premature aging. Foods high in vitamin C include acerola (a cherry-like fruit), red and green bell peppers, guava, kale, parsley, collard greens, turnips, and broccoli. |
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