Nutrition for Good Skin

Jan 12, 2012
Skincare Our skin is a clue to our inner health.  It is no cliché that you are what you eat.  Smooth, glowing, youthful skin is a result of many years of eating healthy and wholesome foods.  Unfortunately, processed, white foods may result in skin that may look and feel older than it is.  These processed white foods are also known as inflammatory foods and can result in skin breakouts.

Not only is the correct topical skin care products important for our skin, but research shows that what we put in our mouths is important too.  All the fruits and vegetables that we eat contain essential vitamins, minerals and antioxidants that all play a role in making sure our skin is looking its best.  Fish, nuts and seeds contain essential fatty acids (EFA’s).  EFA’s support our cell membranes making them strong thus creating a barrier that can hold in moisture.  This results in stronger, younger and plumper looking skin.

Good hydration plays an essential role in making sure the skin looks young and healthy.  It is known that 8 glasses of water per day is vital to good health providing cell hydration.  Water also transports nutrients in and moves toxins out.

Specific vitamins found in food have been shown to support and improve skin health.  These being Vitamin A, B, C, E and K.

Vitamin A

Vitamin A is responsible for the maintenance and repair of skin.  It is therefore a crucial part of our skin care regime.  Found in high amounts in fruits. 

Vitamin B

Research shows that the B’s for skin health are mainly niacin and biotin.  In addition to biotin be made in the body, it can be found in rice, oats, eggs, bananas.  Niacin helps retain skin moisture.  Niacin can be found in legumes, seeds, fish, poultry, meat.

Vitamin C and E

These are highly potent antioxidants and counter the effects of oxidation in particular free radical damage done by the sun.  Free radicals cause damage to our skin by eating away at the fibers that support skin structure, collagen and elastin.  The result is skin that is wrinkled with other signs of aging. Vitamin C can be found in citrus fruits and orange fruits, vegetables such as leafy greens, cauliflower, broccoli.  Vitamin E can be found in vegetable oils, brazil nuts, seeds, olives.  However, a substantial amount is difficult to obtain from foods.  Many people take a supplement.  It is important to stay within the recommended daily limits of Vitamin E.  A consultation with a nutritionist of naturopath can provide the correct dosages. 

Vitamin K

This is important in the reduction of bruising and also in the reduction of dark circles under the eyes when applied topically

Selenium, Copper and Zink

These 3 minerals provide overall protection for the skin.  Copper and zinc helps to develop elastin, along with Vitamin C.

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