Nutrients To Eat For Healthy Skin
Do you want beautiful, radiant, and glowing skin? It can be possible when your skin is supplied and nourished by certain vitamins, minerals, and antioxidants. Your skin can look healthier and younger by eating the right foods. Experts recommend that a balanced diet is the best way to get your share of good food for healthy skin. No need to go out and spend hundreds of dollars on certain skin-care products and lotions. Try eating these nutrients for an amazing and healthy complexion:
- Vitamins C, E, A, K and B complex. Eating foods high in vitamins and antioxidants can protect your cells from free radical damage like from sun exposure and premature aging. Eating colorful fruits and vegetables can reduce the appearance of wrinkles, soothe rough, dry skin and keep your skin looking younger longer. Try blueberries, blackberries, strawberries, plums, grapes, kiwi, sweet potatoes, black, red and pinto beans, carrots, artichokes, kale, peppers, spinach, sunflower seeds, pecans and prunes.
- Eat essential fatty acids (EFAs). Fatty acids are important to the production of the skin’s natural oil barrier. Eating foods with essential fatty acids like Omega 3 and Omega 6 can help skin that is dry and prone to inflammation. Omega 3 fatty acids are found in cold-water fish, including salmon, mackerel and sardines, flaxseed, walnuts, and safflower oils. Omega 6 fats are found in poultry, cooking oils, grains, nuts, and seeds.
- Minerals like selenium, copper and zinc. Research has shown that the mineral selenium makes skin elastic and plays a role in skin cancer prevention. The best dietary sources of selenium are whole grain cereals, brown rice, garlic, Brazil nuts, eggs, and seafood. Cooper when taken together with vitamin C and zinc helps develop elastin, the fibers that support skin structure from underneath. Good foods for copper include nuts, seeds, shellfish, avocados, beans, potatoes, peas, whole grain products, and green leafy vegetables. Zinc is essential for the immune system; helps control the production of oil in the skin and may be helpful with acne. Food sources of zinc are lean meats, oysters, poultry like turkey and oats.
- Water. Good hydration for the skin and body will provide moisture and will keep skin looking healthy and young. Experts state your skin needs at least a half gallon of clean water a day, so try and aim for 8 to 10 glasses. Also, you can alternate water with other beverages like green or black tea. Water rich foods include watermelon, peaches and celery.