Essential Nutrients for A Healthy and Glowing Skin
We are what we eat, and that sentiment definitely holds true when it comes to maintaining a healthy skin. It’s our body’s biggest organ, and it deserves all the nutritional TLC we can give it. So, you should always take a look at what you’ve been feeding yourself (and your skin).
However, many people still wonder how and why and how certain foods impact skin health. The answer is that they contain several important elements: Vitamin A, Antioxidants, Essential Fatty Acids, Selenium, and moisturizing fluids. Let’s take a look how your skin benefits from all these elements.
Vitamin A
In order to find a diet for glowing skin and hair, you need to look at what your skin and hair really need: Vitamins. One of the most important components of a healthy skin is vitamin A. Fortunately, low-fat dairy products are a great source of Vitamin A.
Low-fat yogurt is not only high in vitamin A, but also acidophilus, the “live” bacteria that is good for intestinal health. As it turns out, it may also have an impact on the skin since it aids the digestive system. Other good sources of vitamin A include cod liver oil, sweet potatoes, carrots, leafy vegetables, and natural breakfast cereals.
Antioxidants
It’s important to make sure you’re eating foods that are rich in antioxidants. Foods that are high in antioxidants include blackberries, blueberries, strawberries, and plums helps maintain a healthy and glowing skin. The antioxidants and other phytochemicals in these fruits can protect the skin cells and reduce the risk of damage.
This, in turn, guards against premature aging and keeps skin looking younger for longer. Other fruits and vegetables that are high in antioxidants include artichokes, black, red, and pinto beans, prunes, and pecans.
Essential Fatty Acids
Essential fatty acids (EFAs) are vital for your skin. Foods like salmon, walnuts, canola oil, and flaxseed all contain EFAs. These fatty acids keep cell membranes healthy and allow nutrients to properly enter the body.
We also need healthy oils, which contain more than just fatty acids. Eating good-quality oils helps keep skin lubricated. Look for oils that are cold-pressed, such as olive or extra virgin oil. We only need about two tablespoons per day of healthy oils, so use them in moderation.
Selenium
Selenium plays an important role in the health of skin cells. Turn to foods like whole-wheat bread, muffins, and cereals for additional selenium. Turkey, tuna, and brazil nuts are also great sources and pretty nutritious in their own right. Recent studies show that if selenium levels are high, even skin damaged by the sun may only suffer minimal effects.
Choosing the whole grain version of complex carbs can have a significant effect on insulin levels as well. Whenever possible, choose whole grain and natural foods over processed ones. Processed and refined sugars can cause inflammation that may ultimately be linked to skin breakouts. In short, the worst foods for skin are those that are processed and contain lots of sugar.
Healthy Fluids
Green tea has anti-inflammatory properties and protects cell membranes. It may even help prevent or reduce the risk of certain skin cancers. However, green tea isn’t the only drink you should reach for when you’re thirsty.
Water plays such an important role in your overall health. It has a profound effect on your skin’s health as well. Well-hydrated skin is healthy and young-looking. Water also helps move toxins out of your system, giving them less time to do damage.
So, don’t forget to stay well-hydrated with some good, old-fashioned water!
Plain water is not the pleasant drink all the time. So as alternative, you can go for lime water. Not only it helps you drink more, but also it keeps your skin hydrated, rejuvenates the skin and protects it from infections.
About the Author
Twigs cafe staff is comprised of editors, writers, food & drink experts, nutritionists, and researchers to create informative and helpful content for health-conscious people.
