Healthy skin starts from the inside and requires a variety of nutrients to work in synergy at a cellular level. All vitamins and minerals serve a purpose and are needed by the body to maintain good health, however there are a few specific nutrients that are particularly important to promote, enhance and protect the structure of our skin. Below are my 6 top nutrients to promote beautiful skin and give you a glowing complexion from the inside out.
Vitamin A is one of the most important skin nutrients because it is needed to promote healthy cell turnover, which will improve the texture and appearance of your skin because it will promote the skin’s natural exfoliation process. Vitamin A has also been shown to lighten pigmentation, reduce sebaceous gland activity, improve wound healing and promote healthy cell membranes.
Vitamin A is found in animal products such as liver, shrimp, egg yolks, salmon, cod and dairy foods. Carotenoids such as beta-carotene, are pigments found in plant foods that can turn into a form of vitamin A in the body. Beta-carotene can be found in sweet potatoes, carrots, pumpkins, squash, spinach, mangoes, turnip greens, parsley, broccoli and kale.
This nutrient is super important for the skin as it is needed to make collagen, the protein that gives skin its structure and keeps it looking plump and youthful. It also acts as an antioxidant that neutralises free radicals that damage skin cells. Vitamin C improves wound healing and can protect the skin against UV damage.
Bell peppers, guava, dark leafy green vegetables, broccoli, kiwi fruit, citrus fruits and strawberries
Vitamin E is the most abundant fat-soluble antioxidant found in the skin. It defends the skin against free radical damage and has potent anti-inflammatory properties, which can improve a variety of skin concerns.
Olives, olive oil, avocado, almonds, sunflower seeds, peanuts, spinach
This trace mineral is needed for maintaining the health of connective tissues such as the skin. It helps to support the collagen found in the skin which can provide a more youthful and supple appearance while helping prevent the development of wrinkles.
Leeks, green beans, strawberries, cucumbers, mango, celery, oats, millet, barley, artichokes and asparagus
Sulphur is a mineral that is crucial to the overall health of connective tissue. It is necessary for collagen synthesis, which gives the skin its structure and strength. Sulfur is also required for the synthesis of glutathione, one of the most important antioxidants in the body, which can prevent damage caused by free radicals, which lead to cellular ageing.
Sulfur containing amino acids are most abundant in animal foods such as egg yolks, meat, poultry and fish. Sulfur is also found in plant foods such as garlic, onions, brussels sprouts, broccoli, cauliflower, cabbage, asparagus and kale.
Zinc is a mineral that is needed to support the structure of proteins, such as the collagen and elastin in the dermis of our skin. It supports the structure of cell membranes, promotes skin renewal and is needed for wound healing. It has anti-inflammatory effects and protects the skin against UV radiation.
Grass fed beef, chicken, lamb, oysters, shellfish, pumpkin seeds, sesame seeds
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