Your skin is the largest organ in your body. As such, you need to nurture it well so that it looks and feels its best. Staying hydrated, eating a balanced diet, and supplementing when necessary will keep your skin healthy, smooth, and glowing.
What your skin needs?
Believe it or not, oil is a big part of what makes your skin glow. If your skin is deprived of healthy fats, it can become dry and wrinkled very quickly. This does not mean that you should overindulge or binge on junk food to prevent wrinkles. If you’re not healthy inside and out, your skin won’t look great either. Instead, you should feed your skin plenty of monounsaturated fats and polyunsaturated fats. They are usually found in nuts, seeds, avocados, and fish.
Protein is also essential for healthy skin. When you eat protein, your body converts it into amino acids. These amino acids then produce other proteins, such as collagen and keratin. Collagen and keratin are the building blocks of your skin, so increasing the production of these proteins will renew your skin and keep it looking fresh. Healthy sources of protein include eggs, poultry and lean meats, tofu, and nuts.
Vitamin A protects the inner and outer layers of your skin. It also helps prevent sun damage by preserving collagen. Vitamin A also keeps skin moist by promoting oil glands around hair follicles, and it can also help cuts and scrapes heal faster. Eggs are a good source of vitamin A.
Vitamin C helps collagen proteins hold their shape, making your skin firmer and healthier. It is also an antioxidant and can reduce the risk of skin cancer. If you are deficient in vitamin C, you may bruise easily and the sores will heal more slowly. Vitamin C can be found in most fruits and many vegetables.
Vitamin E helps protect against UV light damage, which can cause sagging, wrinkles, and even skin cancer. It also works together with vitamin C to strengthen the cell walls of the skin. Healthy sources of vitamin E include dark green leafy vegetables, eggs, avocados, and olive oil.
Zinc also helps protect against UV damage, and while it is not an antioxidant, it does act like one and therefore provides protection against free radicals. Zinc also helps skin heal after injury. This is because it keeps the skin cell walls stable. Zinc can be found in eggs and many legumes.
Selenium increases the power of antioxidants to protect against skin damage caused by UV rays. Low selenium levels have been linked to an increased risk of skin cancer. Eat eggs, flax seeds, spinach, and fatty fish for selenium.
Vitamin D helps create healthy cells, and this includes skin cells. Vitamin D improves skin tone and research shows that it helps reduce inflammation and irritation in people with psoriasis. You can get vitamin D from the sun, fatty fish, or fortified foods like dairy and whole grains.
Supplements for the skin
While most health professionals agree that vitamins and minerals are best taken in whole foods, high-quality supplements can play a vital role in skin health and overall health. Therefore, if you are unable to consume adequate amounts of the vitamins suggested above, you must supplement.