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Skin Care Tips

Skin Care

Top 5 Nutrients for healthy skin

Our skin is usually the first place where we'll show signs of aging or internal health problems. Dry skin, wrinkles, acne, or other inflammation can make us look older than we are. Find out about the five essential nutrients your skin needs to stay looking young and healthy.

Silica. Silica is a trace mineral that strengthens the body's connective tissues. A deficiency of this mineral can cause your skin to lose elasticity, causing a sagging or wrinkled appearance. Silica can be found in garbanzo beans (chickpeas), leeks, strawberries, green beans, celery, cucumber, rhubarb, asparagus, and mango. Silica is also available as a concentrated liquid supplement.
Zinc. The mineral zinc is especially important for acne sufferers. One symptom of zinc deficiency is acne, because zinc helps control the production of oil in the skin and some of the hormones that cause acne. Zinc can be found in many healthy foods, including ginger, pumpkin seeds, Brazil nuts, pecans, eggs, fresh oysters, and oats. Zinc can also be purchased in a supplement form and is included in many multivitamins.
Omega-3 Fatty Acids. Essential fatty acids help repair and moisturize skin and improve overall flexibility. A deficiency of these fatty acids can cause dry, inflamed skin or frequent whiteheads or blackheads. Omega-3s, which most diets are lacking in, can be found in cold-water fish such as salmon and mackerel, as well as flaxseeds, chia seeds, and flaxseed and safflower oil. You can also take fish oil or evening primrose oil capsules.
Selenium. Selenium is an antioxidant mineral that promotes tissue elasticity and helps prevent cell damage from free radicals. It may also help prevent skin cancer by protecting the skin from damage caused by ultraviolet light. Selenium can be found in garlic, wheat germ, eggs, Brazil nuts, whole-wheat bread, brown rice, and seafood like salmon and tuna. Eating just 3 to 4 Brazil nuts per day provides most people with adequate selenium intake.
Vitamins C, E, and A. Vitamin C helps reduce free radical damage in skin, making the skin firmer and more elastic. Vitamin C is especially effective at protecting the skin from overexposure to the sun when it's combined with vitamin E. Vitamin C can be found in broccoli, red and green bell peppers, kale, guava, collard greens, parsley, turnips, and acerola (a cherry-like fruit). Vitamin E, which is another powerful antioxidant, can be found in sunflower seeds and oil, safflower oil, wheat germ oil, spinach, almonds, prunes, peaches, cabbage, tomatoes, avocados, and asparagus. Vitamin E is even more effective when taken with vitamin A, which helps with skin repair and maintenance. Foods that provide vitamin A include dandelion, liver, chili peppers, apricots, carrots, sweet potatoes, spinach, kale, collard greens, and cantaloupe. For best results, you should try to get an adequate supply of all three vitamins.