In order to keep your skin in good condition it’s important that it gets a proper balance of essential vitamins and nutrients. People often have problems with skin that’s too dry, too oily, too dirty and more.
Well, a good diet plays a significant role when it comes to skin health. People think it’s just skincare products like creams, lotions, cleansers and face wash that affect skin health. However this isn’t the case. The vitamins, minerals and nutrients you consume in your regular food have a major impact. One thing is clear – that you can’t achieve glowing and healthy skin just by applying skincare products alone.
Healthy skin won’t just make you look attractive, it will also protect you from dirt, bacteria and ultraviolet rays of the sun. You need to be conscious of your skin health; after all, it’s the first layer of protection between you and the outside world – including protecting you from viruses and bacteria on a daily basis. That’s a big reason why a proper skincare routine is something you should be concerned about.
How Can Dieting Affect Your Skin?
The problem is many people don’t see any connection between nutrition and skin health.
If you eat unhealthy food or even junk food on a daily basis, you should not expect your skin to have that healthy glow. The condition of our skin says a lot about what we eat on a regular basis. If you’re falling short in certain critical vitamins and nutrients, you will notice the changes in the structure of your skin.
The downsides of a poor diet aren’t limited to dry and dull skin. It can also lead to health issues like heart disease, diabetes and obesity.
Just like our other body parts have different nutritional requirements, our skin also has its own unique nutritional requirements. To maintain proper skin health your diet must contain all the essential vitamins, minerals, carbohydrates, proteins and other nutrients.
The Best Vitamins and Nutrients For Healthy Skin
As we have seen above, adding essential vitamins, minerals and other nutrients in your diet can promote healthy skin. Now, the question is which vitamins and nutrients you should be concerned about the most? Here’s the list of best nutrients for healthy skin:
Vitamin A
Vitamin A comes in two types – retinoids and carotenoids. Retinoids are known for promoting new skin cells and carotenoids are known for preventing cell damage. Consuming the right amount of Vitamin A will give your body a natural defense against illness and infection, and it will also speed up healing. However too much of this vitamin may affect your bones in the long run. Doctors tell us that consuming unusually high amounts of Vitamin A for long periods may make your bones more likely to fracture when you are older.
What are some good sources of Vitamin A?: Oily fish, cheese, eggs, milk, yogurt, sweet potatoes, carrots, tomatoes and leafy greens are all good sources of Vitamin A.
Vitamin E
Vitamin E is known to help reduce UV damage in skin, reduce free radical damage and to protect the body’s cells. Vitamin E deficiency is very rare, so it’s unusual to seesomeone who isn’t getting enough Vitamin E from his or her regular diet. You must have seen various skin products containing Vitamin E. Our body stores this vitamin in the outer epidermis and the deeper epidermis. With a balanced diet, you should be getting enough Vitamin E and you probably don’t need to go out of your way to supplement it.
What are some good sources of Vitamin E?: Plant oils (like rapeseed oil, sunflower oil, soya oil, corn oil and olive oil), nuts, seeds and wheatgerm are all great healthy sources of Vitamin E.
Vitamin D
We’ve all heard that Vitamin D is linked to bone health. However besides bones, it’s also essential for healthy skin, teeth and muscles. The lack of enough Vitamin D can lead to skin aging. If your diet is not well-balanced, you may have Vitamin D deficiency. A 2009 report published in the Archives of Internal Medicines found that 77% of Americans have a deficiency in Vitamin D levels.
What are some good sources of Vitamin D?: Oily fish, egg yolks, liver, red meat, , and mushrooms are all good sources. You’ll also find that milk and many breakfast cereals are often fortified with Vitamin D – check the label!
Vitamin B3 (Niacin)
Vitamin B3 is normally supplemented in a form called Niacin, and is another nutrient which can provide a wide range of benefits to your skin. This vitamin is found naturally in some foods, added to some foods and is also found in supplements. People will also apply it directly to the skin for acne, eczema and other skin conditions. Niacin promotes overall health by boosting levels of HDL cholestrol and by lowering LDL cholesterol.
What are some good sources of Vitamin B3 (Niacin)?: Beef, liver, poultry, eggs, dairy products, fish, nuts, seeds, avocados and whole grains all contain Vitamin B3.
Zinc
Zinc is another mineral that improves the health of your skin in many ways. It can support your immune system, speed wound healing, assist in DNA repair, protect against UV rays, and support child development.
One thing to note here is that zinc is not stored in the body for longer periods. To get the benefits of this mineral, it should be consumed on a regular basis.
What are some good sources of Zinc?: Meat, legumes, shellfish, seeds, eggs, nuts, dairy products, whole grains anddark chocolate are all great sources of Zinc.
Summary
There is a strong connection between your skin health and your diet. In fact, you actually are what you eat. And to help you get started, we’ve have talked about the best vitamins and nutrients you should be getting in your diet for healthy and glowing skin.