6 Nutrients for Beautiful Skin

Glowing skin – from the inside out and the outside in

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Our skin is not only the largest organ in the body; it’s the one that tells the world how well we’re looking after ourselves. Take a good look at someone’s skin and you can tell if they’re hydrated or tired, whether they regularly use skin care products or if they spend a large amount of time in the sun. It’s a dead giveaway about our lifestyle and routines. Many of us greatly undervalue our skin. It not only tells the world who we are but it performs some vital functions such as providing a barrier between our vital insides and a world full of bacteria on the outside. It’s also an organ of elimination, allowing us to eliminate toxins and build up from the body. That being said, it makes sense that we look after it the best we can.

Nutrients Important for healthy skin

The appearance of our skin is largely determined by the diet we consume on a daily basis. Why? Because what we eat and drink either provides us with the nutrients we need to heal and repair our skin, or it damage the skin, by failing to provide the right nutrients and damaging our skins structure. Here is my list of most important nutrients for skin health

Vitamin E 
 

Vitamin E is an antioxidant. Day to day living causes substances called free radicals to be produced in the body as the body goes about its business.  Antioxidants target these free radicals, protecting the body from their negative effects.  According to Alexander Michels of the Linus Pauling institute, Vitamin E is the most abundant fat loving antioxidant in the skin.  Studies show that it can reduce sunburn from UVB radiation by absorbing its energy. This effect was seen best when combined with vitamin C. This doesn’t mean that you don’t need sunscreen however; UVB is only one type of UV radiation emitted by the sun.

Where do I get vitamin E?

Some good food sources are wheat germ, sunflower seeds, almonds, broccoli and avocado

Vitamin C

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As mentioned, when combined with Vitamin E, vitamin C helps to protect the skin from some of the suns UV rays. Vitamin C is also a potent antioxidant in its own right. It has some other exciting roles in skin protection too for example; research shows that it can help to prevent water loss from the skin, keeping skin hydrated. Structurally, vitamin c helps with the formation and repair of collagen which provides structural support to the skin. Combined, these benefits reduce the appearance of wrinkles.

Where do I find vitamin C?

Common food sources of vitamin C include capsicum, strawberry, pineapple, kiwifruits and oranges, however most fruits will provide you with this lovely vitamin.

Vitamin A and carotenoids

Vitamin A is a nutrient necessary for the development and maintenance of all cells in the body, including skin cells. It also plays a role in the production and regulation of sebum so it can help to reduce the symptoms of acne. Carotenoids are pigments known as phytonutrients in plant foods. Some of the carotenoids convert to vitamin A, others are strong antioxidants.

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Where do I get vitamin A?

Good every day food sources of vitamin A and carotenoids include sweet potato, spinach, carrots, red capsicum, apricots, milk, yoghurt and salmon.  Eating a variety or red, orange, yellow and dark green foods will provide you with a wide array of these nutrients.

Silica

Silica is a trace mineral that is important for providing strength and elasticity to the skin. It also provides these benefits to our hair and nails, and connective tissue such as ligaments and tendons.

Where do I find silica?  

It is commonly found in the herb horsetail, and is found in cucumbers, strawberries, leeks and green beans.

Zinc

Zinc is involved in hundreds of different functions in the human body, but for the skin, it helps with healing and repair. It is great for acne prone skin and can help to regulate the production of sebum (oil) in the skin. As zinc plays a role in the production of our hormones, it can also help to reduce symptoms of hormonal acne in some people.

Where can I find zinc? 

Zinc is found in meat, oysters, pumpkin seeds and eggs.

Fatty acids

Both omega 6 and omega 3 fatty acids are important in maintaining the lubrication and suppleness of the skin. These are the good fats that come from foods like salmon, avocado and nuts and seeds. Omega 3 fatty acids in particular have an anti inflammatory effect, a benefit for skin that is red, dry and inflamed.

Lifestyle tips of healthy, glowing skin

   Eat a rainbow diet – the more colours you can eat in a day the better.  Other than many vitamins and minerals, plant foods also contain phytonutrients. Many of these are involved in the colour of the food. Why not eat a varied coloured diet and dose up on all of them?

   Eating foods such as avocado, nuts and seeds and salmon not only provides a variety of nutrients but also those goods fats that keep the skin lubricated.

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   Get enough sleep – Our bodies heal and repair themselves while we’re sleeping, give it, and yourself, the time you need to recuperate

   Hydrate – keep the skin plump and moist by drinking enough water. Everyone is different but 2 litres a day is a good guide. Water, in the form of sweat, also provides your skin with a method of flushing toxins that would otherwise stay in the body. If you’re tired of water, why not try green or white tea for an extra boost in antioxidants

   Protect yourself from the sun - The UV damage done by the suns rays not only damages the collagen, the support of the skin, but reduces the levels of antioxidants available in skin cells. The sun can also cause cancerous changes to the skin cells. Be sure to wear appropriate skin protection including hats and sunscreen. Many natural sunscreens are available should you want to avoid the chemical ones. If you are a regular slip slop slapper you may also want to consider having your vitamin D levels checked by your GP a few times a year to ensure they’re not too low.

   Don’t smoke – It’s sad that we’re still having to mention this, but smoking has a multi pronged approach which makes the skin look dull, thin and prone to wrinkles. It reduces the amount of vitamin C in the skin so it doesn’t have as much antioxidant protection. Blood vessels in the skin are also weakened, reducing nutrient flow to the skins surface. As there isn’t as much circulating oxygen the skin appears dull and as smoking damages elastin, the elastic fibres of the skin, it reduces the flexibility and suppleness of the skin. None of these are good if you want to look your best.