Components for Healthy, Glowing Skin

 Components for Healthy, Glowing Skin

Good, radiant skin is coming from the inside out. Good nutrition encourages a healthy glow. So what we put in our bodies is as important as what we put in our bodies. A balanced diet of skin is a diet rich in antioxidants, vitamins, and minerals. Research indicates that antioxidants such as vitamin C, vitamin E, selenium, and vitamin A (in the form of beta carotene) nourish and protect the skin from its youthful appearance.

 

Here are some of the essential components for a healthy skin diet:

 

 

Vitamin A. 

Present in low-fat dairy products and vitamin A found in fruit and vegetables (beta carotene). Beta Carotene is a nutrient that is essential to the health of the skin. It is converted to vitamin A to help grow and repair body tissue, including your skin. Sweet Potatoes, Kale, Carrots, Turnip Greens, Mustard Greens, Spinach, Dried Herbs, Butternut Squash, Lettuce (Romaine & Red Leaf), and Collards are the best foods for beta carotene.

 

Vitamin B3.  

It's one of the best sources of B vitamins for your skin. Niacin is a skin-conditioning powerhouse; B3 treats various skin disorders and irritations, including dermatitis, acne, rosacea, eczema, dry and sun-damaged skin, and hyperpigmentation. It is also a potent anti-aging component and is popular in skincare products aimed at fine lines and wrinkles. The best diet for vitamin B3: Turkey, chicken, dairy products, liver, mushrooms, fish, peas, fortified bread, and cereals

 

Vitamin C. 

Naturally found in the skin, it is involved in collagen development and protects the cells from free radical damage. Vitamin C is killed by exposure to sunlight, even though you spend a limited time in the sun. It could leave the skin drained. That's why it's important to replenish your skin's vitamin C by eating plenty of vitamin C-rich fruits and vegetables regularly. Best food for Vitamin C: red and green hot chili peppers, guava, bell peppers (all colors), kiwi fruit, new herbs (Thyme and Parsley), bark cauliflower, Brussel sprouts, papayas, bananas, tangerines, asparagus, and strawberries.

 

 

Hydration.  

If hydration comes from pure, clean water, the cells of the skin rejoice. Drinking water can help your body flush contaminants away and allow nutrients to flow smoothly through the cells. Well, the hydrated cells are full and plump. This means the skin would look firmer and smoother (but not "fat"). Many fruits and vegetables have high water content, which contributes to overall hydration. Best water-rich foods: melon, strawberries, grapefruit, cantaloupe, peaches, pineapple, raspberries, blueberries and plums, celery, cucumber, iceberg lettuce, tomatoes, zucchini, mushroom, eggplant, and spinach.

 

 

Zinc. Zinc.

Your skin has six percent of all the zinc in your body. This mineral is essential to protect the cell membranes and preserve the collagen that holds the skin firm. Best food for zinc: oysters, toasted wheat germ, skinless chicken (black meat), lentils, roasted pumpkins, squash seeds, dried watermelon seeds, dark chocolate, cocoa powder, lean lamb, peanuts, and crab.

 

 

Vitamin E

Protects cell membranes and protects against exposure to UV radiation. Some research indicates that Vitamin E may work with Vitamin C to enhance anti-aging skin defense. Best food for vitamin E: sunflower seeds, paprika & red chili powder, almonds, pine nuts, peanuts, dried herbs (basil & oregano), avocados, dried apricots, pickled green olives, cooked spinach, and taro root.

 

 

Selenium

An antioxidant mineral that helps protect the skin from sun damage. It helps to delay wrinkles by preserving the texture and elasticity of the skin. Best foods for selenium: nuts, shellfish (oysters, mussels, whelk), brown rice, liver, fish, sunflower seeds, bran (wheat, rice & oat), caviar, bacon and pork chops, mushrooms, lobster, crab, whole wheat pasta and shrimp.

 

 

Omega-3 Fatty Acids.  

Healthy fats help maintain cell membranes. They are effective barriers allowing water and nutrients in and keeping toxins out. Also known to protect the skin against sun damage. Best foods for Omega-3 Fatty Acids: Chinook salmon, herring, mackerel, halibut, sardines, eggs, soy milk, yogurt, oatmeal, walnuts, Brussel sprouts, kale, mint rapeseed oil, cod liver oil, flaxseed oil, and olive oil.

 

 

You may already have a balanced diet on your skin without even knowing it. Knowing how a balanced diet can nourish your skin will give you a few more ideas to improve your practice. Don't forget to check out our product page for amazing products that will make you glow and feel refreshing