We all want that dewy, youthful glow to our skin and there’s no better way to make that happen than to eat a healthy, balanced diet. Our skin’s appearance is the first thing people notice and when we have healthy skin, we feel good about ourselves.
Beautiful skin begins from the inside out. Our food choices make a huge difference, and when we feed ourselves the nutrients to make this happen, our skin is a reflection of that. Check out these five nutrients to add to your diet for healthy skin.
Maintaining Healthy Skin
Some of our biggest beauty concerns have to do with the appearance of aging skin – wrinkles, discoloration, adult acne, and sagging skin. Many factors can determine how well our skin ages from genetics, environmental damage, and our lifestyle choices.
One of the biggest reasons for damage to our skin is a result of oxidation which is the loss of electrons during a reaction by molecules called free radicals which take electrons from healthy cells. Sun damage and cigarette smoking are two of the most damaging oxidative stressors our skin is exposed to.
Another lifestyle habit we must embrace if we want to protect our skin is to eat a diet rich in antioxidants. These powerful substances help prevent or stop cell damage caused by oxidants. They also stand guard against damage caused by the harmful molecules of free radicals. To get the best results from these nutrients, obtain them from food and not supplements.
5. Beta-carotene
Beta-carotene is an orange pigment with antioxidant abilities. It is also a precursor or provitamin of vitamin A meaning it is converted into the active form of vitamin A after the food containing it is consumed. Vitamin A is necessary for the growth and repair of body tissues, along with protecting your skin from sun damage. Do not take supplements of pure vitamin A as it can be toxic.
Foods containing beta-carotene include carrots, cantaloupe, apricots, red bell peppers, mangoes, and sweet potatoes.
4. Omega-3 Fatty Acids
These super healthy fats must be included in a diet for radiant skin. They work not only by protecting skin from sun damage but also by maintaining cell membranes to effectively keep moisture and nutrients in but bar harmful toxins that can damage skin. Omega-3 fatty acids are also known to act as an anti-inflammatory substance resulting in a visible reduction in conditions like acne and psoriasis.
Best sources include wild salmon, herring, mackerel, sardines, anchovies, flaxseed, walnuts, olive oil, and soybeans.
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3. Selenium
Selenium protects the skin’s firmness and elasticity while also protecting it from the sun. The nutrient neutralizes free radicals and other skin-damaging compounds before they can lead to wrinkles. Selenium also reduces the amount of inflammatory cytokines, which are molecules that build up in the body, harming healthy skin.
The selenium content in foods is affected by the soil where the animal was raised or the plant was grown. The very best food source is Brazil nuts (1-2 a day, do not exceed). Other food sources include lean beef, shrimp, turkey, chicken breast, wheat germ, mushrooms, and eggs.
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2. Vitamin C
Vitamin C is well-known for being good for our skin due to its skill of producing collagen helping to keep our skin firm. It also acts as an antioxidant by reducing damage caused by free radicals that can harm our skin. Our body does not store vitamin C so each day so we need to eat good sources to replenish it.
Oranges, bell peppers, pineapple, strawberries, tomatoes, watermelon, blueberries, broccoli, and cantaloupe are great foods to replenish your vitamin C.
1. Vitamin E
This powerful antioxidant works closely with both vitamin C and selenium to give skin that extra boost eradicating free radicals wanting to cause cell damage. Like the other nutrients on the list, it also guards your skin against damage from the sun’s UV radiation.
The best food sources of vitamin E are spinach, Swiss chard, wheat germ, fortified whole-grain cereals, nuts and seeds canola oil, and olive oil.
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