Vitamins

Top 5 Nutrients For Healthy Skin

Are you concerned about your skin? Do you want to protect yourself or get rid of skin ailments such as acne, pimples, wrinkles, psoriasis, inflammation, dry or oily skin, and aging skin? Try this out.

The root cause of all kinds of skin problems is poor nutrition. Exposure to toxins in dietary and personal care products also causes the above skin problems.

People generally resort to cosmetics for the treatment of their skin problems. But cosmetics are not the way out. An adequate and balanced diet is the trump card for a healthy and young-looking skin.

Following are the top 5 nutrients for a healthy skin:

  • Silica: Silica is a mineral that is vital for a healthy skin. Inadequate amount of silica will reduce the elasticity of the skin and the ability of the body to heal wounds. Green beans, leeks, strawberries, garbanzo beans, cucumber, mangoes, asparagus, celery, and rhubarb are some of the dietary sources of silica.
  • Zinc: People suffering form acnes can get respite by eating food rich in zinc. Zinc is a mineral that controls the production of oil in the skin. It also controls the hormones that create acne. You can get zinc from ginger, fresh oysters, pecans, pumpkin seeds, eggs, Brazil nuts, and oats.
  • Omega-3 Fatty Acids: Fatty acids (EFAs) repair the skin, provide moisture to the skin, and maintain the skin flexibility. So, fatty acids (EFAs), especially omega-3s helps in the treatment of dry and inflamed skin. It is also beneficial for people who suffer from the frequent appearance of whiteheads or blackheads. Cold-water fish such as salmon and mackerel, chia seeds, safflower oil, flax seeds, and wild-harvested fish oils are rich in omega-3 acids.
  • Selenium: For tissue elasticity selenium is the best nutrient. Selenium is an antioxidant that prevents the potentially cell damaging free radicals. It also protects the skin from ultraviolet rays. Selenium also prevents against skin cancer.
  • Foods such as Brazil nuts, wheat germ, brown rice, garlic, eggs, bread and whole-wheat, and seafood such as tuna and salmon are rich in selenium.

  • Vitamins C, E and A: Overexposure to the sun or pollution that leads to free radical damage can be effectively treated by Vitamin C. Food sources for Vitamin C are parsley, acerola (a cherry-like fruit), guava, red and green bell peppers, kale, collard greens, broccoli, and turnips.
  • Combination of Vitamin C and Vitamin E can protect the skin from wrinkles. Vitamin E when combined with Vitamin A can prevent skin cancer. Almonds, tomatoes, wheat germ oil, spinach, sunflower seeds, cabbage, safflower and sunflower oils, peaches, asparagus, prunes, and avocados are some of the dietary sources of Vitamin E.

    Vitamin A repairs and maintains the skin. A dry and flaky complexion can be prevented by taking diets rich in Vitamin A. Liver, carrots, chili peppers, apricots, dandelion, collard greens, sweet potatoes, kale, spinach, and cantaloupes, which are the sources of Vitamin A, can help in the prevention of acne and other skin ailments.

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