6 Vitamins and Minerals to Add to Your Skin Brightening Diet
I guess we all know it - regardless of how many products you use on your skin; the real work is done internally. Skincare products definitely have their place and meaning, but what really can make a difference in your skin (and overall health) is what you eat. As the skin is your biggest organ, it can really reflect your eating habits.
There are several people of all different ages who continuously struggle with certain skin conditions such as dry skin, sun damage, acne, wrinkles, and rosacea. Having such skin conditions can be upsetting, and yes, conventional medicines may help you. Still, there is actually evidence that supports that making healthy food choices can improve the skin's overall health and vibrancy.
Let's face it though - we all love our ice creams, cookies and chocolates, and that's completely fine. But is there something you could add to your daily diet that your skin and whole body would benefit from?
Vitamin A is super essential for healthy-looking skin. It helps to promote epidermal differentiation; it rejuvenates and promotes skin grown and reduces over-productive sebaceous glands. In other words, it promotes skin cell turnover, which, for example, reduces the risk of severe acne break-outs.
Most common skin symptom of a vitamin A deficiency is dry and rough-looking skin.
Foods like eggs, dark green leafy vegetables and red and yellow fruit and veg are all rich in vitamin A.
When it comes to your skin's health, zinc is considered to be an essential mineral. Zinc helps with many of the body's physiological functions, including building the immune system, protein synthesis, DNA synthesis, wound healing, and cell division. Zinc also has a lot of anti-inflammatory properties that are beneficial for the skin, and it also helps protect a person from harmful UV radiation. Zinc works well in combination with vitamin A. It interacts with the retinol-binding proteins, which helps transport vitamin A throughout the blood. When you consume more zinc, it increases the levels of vitamin A in your blood.
Symptoms of a zinc deficiency in the body include longer wound healing process, weight loss, hair loss, eye problems, lethargy, and skin rashes.
Great sources for zinc are red meat products, eggs, nuts, legumes and whole grains.
Vitamin C helps produce collagen, which makes the skin more stable. Additionally, it also helps promote cell and skin rejuvenation. It also reduces the effects of UV light and promotes smoother and brighter looking skin.
Food that is packed with vitamin C includes bell peppers, dark leafy greens, Brussels sprouts, kiwi fruit, guava, broccoli, citrus fruits, coriander, chives, basil and parsley.
Vitamin E is a powerful antioxidant for your skin. It helps neutralise the body's free radicals that are responsible for damaging your skin's collagen and drying out your skin. The tricky part is that your body can't produce it alone, which means that to ensure your body gets its intake of vitamin E, you need to include enough of it in your daily food intake.
Vitamin E can assist in preventing premature ageing and damage to your DNA. Additionally, scientific research has proved that getting enough Vitamin E over a long period can reduce sunburn to your skin from exposure to harmful UVB radiation.
To get more vitamin E, eat almonds, peanuts, hazelnuts, sweet potato, mango, avocado, apples, turnip greens, asparagus, tomatoes and spinach.
Glutamine is essential for your skin's health and beauty. It helps to regulate and balance acids in the body and firms the skin. Glutamine is a favourite nutrient to help slow down a person's ageing process. When a person consumes too many toxic products with a high acid content such as coffee or excessive red meat consumption, you can suffer from hyperacidity. When there is less of a balance in your body's acids,
the skin's cells and tissues are destroyed. A way of preventing hyperacidity is to neutralise the acids. Your body produces its own glutamine, but sometimes this is not enough.
You'll find glutamine in food that is protein-rich such as chicken, fish, dairy products, eggs, vegetables like beans, beets, cabbage, spinach, carrots, parsley, also in wheat, papaya, Brussels sprouts, celery, kale and fermented foods like miso.
This trace mineral has many health benefits. Due to oxidation, selenium is considered to be one of the better antioxidants to reduce the ageing process. It purifies the body and helps get rid of harmful toxins and free radicals destroying the skin. It also helps rebuild skin's collagen and maintain skin's elasticity, just to name few. Selenium works best in combination with vitamin E.
Selenium rich foods include walnuts, Brazil nuts, tuna, red snapper, liver, herring, onions, whole grains, wheat germ, brown rice, chicken, and turkey.
Are you adding skin-friendly foods onto your plate?