Nutrition For The Skin

We all know that our nutrition is essential for good health and vitality. But did you know that your food choices can also affect your skin health and its appearance? It’s true.

As the old saying goes, “You are what you eat.” 

Whether we like it or not, healthy and smooth skin heavily depends on our nutrition. To that end, we’ve put together this guide for you. Below, we’ll go over what foods make for healthy skin.

Ready? Let’s dive in.

  1. Broccoli

Broccoli is among the most nutritious vegetables out there and is full of vital nutrients for skin health: vitamins A and C and zinc. Vitamin A supports healthy cell production, which allows the skin to maintain its properties. Vitamin C is an essential component in collagen production - a protein that helps keep the elasticity and firmness of the skin. 

Aside from that, broccoli is rich in a compound called sulforaphane. This compound supposedly offers some fantastic benefits, the most notable of which are the proposed anti-cancer properties.

Broccoli is also rich in a type of vitamin called lutein that plays a role in preventing oxidative damage.

  1. Sunflower Seeds

Vitamin E is vital for good health, and research suggests that it plays an essential role in skin health. Specifically, adequate vitamin E levels could protect our skin from the sun’s UV rays.

Many types of seeds boast impressive vitamin E levels. But, sunflower seeds are easily among the most nutritious, as a single ounce serving provides nearly half of our daily vitamin E needs.

Sunflower seeds are also fantastic because they are rich in selenium and zinc - two minerals that also play several vital roles in the body.

  1. Red Bell Peppers

Red bell peppers are a fantastic source of beta carotene. Once consumed, the body converts it into vitamin A. Interestingly enough, one cup of chopped bell pepper is enough to provide the body with one and a half times the amount of vitamin A we need every day.

Bell peppers are also a fantastic source of vitamin C. As we mentioned above, vitamin C plays a vital role in collagen production. Specifically, we need just half a cup of chopped bell pepper to get our daily vitamin C needs.

  1. Fatty Fish

Fatty fish are the best source of omega-3 fatty acids. According to research, omega-3’s are vital for skin health, as they help maintain its properties as we age and help prevent wrinkles from occurring. 

In fact, some research suggests that omega-3 deficiency can lead to dry skin. Consuming more omega-3’s can help us keep our skin moisturized and supple. 

Besides that, omega-3’s are essential for reducing inflammation, which has been shown to lead to skin problems such as redness and acne.

Some early research also suggests that optimal omega-3 levels can protect the skin against harmful UV rays.

On top of these benefits, fatty fish also appear to be a rich source of vitamin E. As we mentioned above, vitamin E can also protect the skin against UV rays.

Fantastic options for fatty fish include mackerel, herring, and salmon.