Radiant beauty comes from the inside out. Topical cosmetics are good for masking skin defects and protecting skin a bit from environmental toxins. However, the right nutrition cannot just protect the skin but can boost skin health and even reverse aging.
Those with the right kind of nutrition do not need to use many cosmetics. They always have a healthy and glowing skin. Skin is the largest organ in the body, reflecting overall well-being.
Hence, those living with chronic ailments and stress seem to age faster. On the other hand, those with a healthy lifestyle are less likely to age faster.
It is scientifically proven that some nutrients are especially good for skin health. This is particularly true for micronutrients. The body needs micronutrients in small amounts. However, getting them in sufficient amounts is still challenging.
So, let us look at some of the nutrients that can help maintain healthy skin.
Antioxidants and Their Role in Skin Health
The number one thing to do for healthy skin is boost intake of antioxidants. Of course, they are not just for radian skin; they also prevent chronic diseases and have potent anti-aging effects.
Metabolic activity in the body produces free radicals, highly reactive compounds. They must be neutralized immediately, as they can cause much damage. Antioxidants help neutralize free radicals. Though the human body can produce antioxidants, their higher dietary intake is helpful.
Antioxidants and vitamins like C and E, and some minerals like selenium. Additionally, there are many organic compounds that are potent antioxidants, like anthocyanins, quercetins, flavonoids, and polyphenols. Some of the excellent dietary sources of these antioxidants are berries, dark chocolate, nuts, and seeds (1).
A few (3-4) portions of berries, nuts, and seeds a week may help (2). However, most people are still not able to meet these dietary requirements. In such instances, supplementing the diet with Zenkgo Women’s Multivitamin supplement may be a good idea, as it contains many antioxidants.
Essential Vitamins for Glowing Skin
Vitamins A, C, and E are essential for maintaining and enhancing skin health. Vitamin A, especially retinoids, promotes skin cell turnover by boosting collagen production and reducing fine lines, wrinkles, and acne. It improves skin tone and texture, resulting in radiant skin(3).
Vitamin C boosts collagen synthesis, reducing wrinkles and brightening the skin by fading hyperpigmentation. Additionally, it supports the skin’s natural healing process, enhancing overall skin health.
Vitamin E, another potent antioxidant, protects the skin from UV damage and oxidative stress. It helps maintain the skin’s moisture barrier, preventing dryness and promoting hydration.
Healthy Fats and Hydration
Proper hydration, achieved by consuming water-rich fruits and vegetables like cucumbers, watermelon, and oranges, helps keep the skin plump, elastic, and glowing. Staying hydrated flushes out toxins and supports overall skin function, preventing dryness and dullness.
Omega-3 fatty acids, found in fish such as salmon, mackerel, and flaxseeds, are essential for maintaining the skin’s lipid barrier. These fatty acids help retain moisture, reduce inflammation, and protect against sun damage (4).
These healthy fats can also alleviate conditions like eczema and psoriasis, promoting a smoother, more radiant complexion.
The Impact of Gut Health on Skin
Those experiencing skin issues know well that skin eruptions or exacerbation of skin conditions are more likely to occur during periods of gut health issues. This is because the gut is not just a food pipe. It produces many vital nutrients and bioactive compounds, and it helps regulate immunity. So, keeping the gut is essential for radiant skin.
It is especially vital to take care of trillions of microorganisms living in the gut. Hence, consuming foods high in probiotics and prebiotics is the key to healthy skin. So, maintain digestive health and consume probiotics for the skin.
Foods to Avoid for Better Skin
It is good to know about a healthy skin diet. However, it is also vital to understand what foods to avoid.
Avoiding processed foods, sugary snacks, and excessive alcohol is essential for healthy skin. Processed foods contain unhealthy fats and preservatives that cause inflammation and breakouts.
Sugary snacks spike insulin levels, triggering inflammation and accelerating aging by breaking down collagen and elastin.
Excessive alcohol dehydrates the skin, making it dull and prone to redness while also depleting essential vitamins and minerals needed for skin repair.
Conclusion
So, for radian skin, consume foods rich in micronutrients, antioxidants, and specific vitamins. However, getting a regular supply of vital nutrients is challenging. Therefore, it may be a good idea to supplement your diet with Zenkgo Women’s Multivitamin supplement, as it contains all the ingredients mentioned in this article.
References
- Carlsen MH, Halvorsen BL, Holte K, Bøhn SK, Dragland S, Sampson L, et al. The total antioxidant content of more than 3100 foods, beverages, spices, herbs and supplements used worldwide. Nutr J. 2010 Jan 22;9:3.
- Carughi A, Feeney MJ, Kris-Etherton P, Fulgoni V, Kendall CWC, Bulló M, et al. Pairing nuts and dried fruit for cardiometabolic health. Nutrition Journal. 2016 Mar 5;15(1):23.
- Januszewski J, Forma A, Zembala J, Flieger M, Tyczyńska M, Dring JC, et al. Nutritional Supplements for Skin Health—A Review of What Should Be Chosen and Why. Medicina (Kaunas). 2023 Dec 29;60(1):68.
- Sawada Y, Saito-Sasaki N, Nakamura M. Omega 3 Fatty Acid and Skin Diseases. Front Immunol. 2021 Feb 5;11:623052.