Genetics, age, sun exposure, smoking, and many other factors affect the look of your skin. When you look in the mirror, you might see fine lines and winkles, inflammation, and redness. You might also see an uneven skin tone, an ashen complexion, or acne, which can negatively affect your life. When in poor condition, your skin can make you look older, more tired, or even sick. This may not reflect how you feel on the inside: you’re happy, refreshed, and full of life.
Instead of trying to treat your skin with chemical-filled products that often do more harm than good, go to the root cause. The old saying is true: you are what you eat. Eat foods with these essential nutrients for glowing, great skin.
1. Vitamin E
One of the most important vitamins to add to your diet for skin health is vitamin E. That’s because it works to help fight free radicals that can damage the skin and lead to premature aging, including sun exposure, processed foods, pollution, and smoking. It can also prevent skin cancer.
To get more vitamin E in your diet, make sure to eat avocados, walnuts, olives, spinach, oatmeal, almonds, eggs, sunflower seeds, pine nuts, and asparagus.
2. Vitamin C
As an antioxidant, vitamin C has many benefits: it can reduce oxidative stress and potentially lower your risk of cancer, and it can also give you great skin. That’s because it’s highly involved in the production of collagen, which is a protein that makes your skin supple.
Foods high in vitamin C that you should include in your diet include kale, beet greens, broccoli, grapefruit, Brussels sprouts, parsley, turnip greens, collard greens, red and green bell peppers, and strawberries.
Not only will eating these fruits and vegetables lead to great skin, but it will result in an overall healthier you.
Eating foods rich in selenium can help improve skin elasticity and firmness, while also reducing your risk of skin cancer and preventing acne. Selenium is an antioxidant trace mineral that enhances vitamin E’s antioxidant function and promotes its absorption, which helps the fight against free radicals.
Chicken, turkey, beef liver, sardines, halibut, yellowfin tuna, Brazil nuts, whole-wheat bread, sunflower seeds, and mushrooms are some of the foods high in selenium.
Omega-3s are essential fatty acids that aid in healing from inflammation conditions. As such, they’re excellent nutrients to fight against eczema. They also manage overexposure to cortisol levels, which can help prevent wrinkles and keep skin supple, too.
Because essential fatty acids are responsible for overall flexibility of the skin, moisture content, and skin repair, they’re critical to the maintenance of great skin.
However, the body does not produce these essential fatty acids naturally; you must get them from an outside source. Some of the best food sources for Omega-3s include flaxseeds, chia seeds, walnuts, sardines, mackerel, and salmon.
5. Vitamin A + beta-carotene
Just like essential fatty acids, vitamin A is critical in skin repair. Dry and flaky skin in particular can be solved by vitamin A. Beta-carotene, which is the precursor to vitamin A, is an antioxidant that helps to fight free radicals caused by overexposure to the sun.
Vitamin A and beta-carotene are found in a lot of brightly colored foods, such as beet greens, collards greens, red peppers, kale, sweet potato, spinach, asparagus, peaches, and cantaloupe. They’re also found in eggs.
By eating a diet rich in vitamin E, A, and C, as well as omega-3s and selenium, you will be able to reduce the risk of skin cancer, repair damaged skin, and keep your skin healthy, flexible, and supple. There’s no better way to get glowing, great skin than to eat foods with these five essential nutrients.