Nutrition for Healthy Skin: All You Need To Know

If you are an aesthetics person, prioritizing a healthy skin may be idle for you. In this article, we are going to let you know every nutrition for healthy skin.

What is Involved in Healthy Skin Nutrition?

Your skin requires a balanced intake of nutrients to perform its primary role as a barrier protecting your body from external elements. To keep your skin looking healthy and feeling its best, you’ve got to nourish it from within. These are all you need to know:

Healthy Fats

Healthy fats add to your skin’s “glow.” A diet low in fat can lead to dry, wrinkled skin. Focus on monounsaturated and polyunsaturated fats from sources like nuts, seeds, avocados, and fish. These fats help keep your skin hydrated, firm, and elastic, and they are better for your heart compared to saturated fats.

Omega-3 fatty acids, a type of polyunsaturated fat that your body cannot produce on its own, are important for building cell membranes. They also inhibit a chemical that promotes the growth and spread of skin cancer and may help lower inflammation.

Protein

The proteins you consume are broken down into amino acids, which are then used to make other proteins, including collagen and keratin that form the skin’s structure. Amino acids also help in shedding old skin.

Certain amino acids act as antioxidants, protecting skin cells from UV damage and free radicals produced during the breakdown of certain foods or exposure to cigarette smoke.

Vitamin A

Vitamin A is important for both the upper and lower layers of skin. It appears to protect against sun damage by slowing collagen breakdown. As an antioxidant, it may offer some protection against sunburn, although it should not replace sunscreen.

Vitamin A also aids the function of oil glands around hair follicles and can help heal cuts and scrapes, especially if you’re using steroids to reduce inflammation. Insufficient vitamin A can lead to dry, itchy, or bumpy skin.

Vitamin C

Remember “C” for collagen: This vitamin is important for maintaining the structure of this protein. It is a powerful antioxidant that protects against free radicals and may lower the risk of skin cancer. Low vitamin C levels can result in easy bruising, bleeding gums, and slow-healing cuts.

Vitamin E

This antioxidant and anti-inflammatory vitamin can absorb UV light energy, which hurts skin and leads to wrinkles, sagging, and skin cancer. It works in combination with vitamin C to strengthen cell membranes.

Zinc

The top layer of your skin contains five times more zinc than the layer beneath it. Zinc is important for skin healing after injuries, stabilizing cell membranes, and facilitating cell division and specialization.

Zinc may also protect against UV damage due to its relationships with other metals in the body, like iron and copper. It has antioxidant effects as well. A deficiency in zinc can manifest as eczema, but this itchy rash won’t change with moisturizers or steroid creams.

Selenium

Selenium is a mineral that helps specific antioxidants in protecting skin from UV radiation. A deficiency in selenium has been linked with an increased risk of skin cancer.

Foods and Supplements

Fruits and vegetables are usually excellent choices, as they contain skin-friendly vitamins and antioxidants. Some foods contain multiple nutrients helpful for your skin and enhancing their effectiveness, these are:

• Fatty fish (salmon, sardines, tuna): Protein, omega-3s, selenium
• Leafy dark greens (kale, spinach, collards): Vitamins A, C, E; omega-3s; protein; plus selenium in spinach
• Eggs: Protein, vitamins A and E, selenium, zinc
• Flaxseeds: Omega-3s, selenium
• Legumes (lentils, chickpeas): Protein, zinc
• Avocados: Healthy fats, vitamins C and E
• Extra virgin olive oil: Healthy fats, vitamin E

If you’re worried about not getting enough essential nutrients from your diet, visit your doctor. They can help ensure that any vitamins you consider won’t negatively impact your health.

For instance, while fish oil is a source of omega-3s, it may not be advisable for people on blood thinners or with weakened immune systems. Furthermore, zinc supplements can conflict with the effectiveness of some antibiotics.