The Top Five Nutrients for Healthy Skin
Support your skin's natural radiance, firmness and beauty with whole foods. Vital nutrients for clear, beautiful skin below.
Who doesn’t want soft, wrinkle-free skin?! I know I do! I invest time researching the most clean and nourishing face washes and skin creams that I can find. And there are some great products out there! But, what I also invest in is an antioxidant-rich diet. Food and drink affect our skin for better or worse--after all, our skin is the body’s largest organ. Certain foods, like dark leafy greens, sweet potatoes, purple grapes, olive oil, wild salmon and berries, have shown to support the skin’s collagen production and suppleness, two qualities that keep skin looking young and glowy.
So, what make these foods powerful anti-agers? There are 5 skin-nourishing ingredients that are key in keeping skin soft, supple and wrinkle-free!
1. Vitamin C: I’m sure you’ve heard about the skin wonders that this vitamin is responsible for! Vitamin C boosts collagen production to keep wrinkles at bay, supports healthy wound healing and helps keep skin plump. The foods richest in vitamin C include red bell peppers, kiwi, strawberries, oranges, grapefruit, spinach, broccoli, papaya, cantaloupe and papaya.
2. Beta-carotene: This nutrient is the plant form of vitamin A, and it is responsible for healthy cell regeneration that keeps skin supple and smooth, even skin tone and protection against free radicals that cause cancer and other chronic illnesses. Vitamin A occurs in sweet potatoes, dark leafy greens, squashes, carrots, orange and yellow bell peppers, mango, bok choy, cantaloupe, sea vegetables, eggs, grapefruit, papaya and brussels sprouts.
3. Essential Fatty Acids: Essential fatty acids generally fall into 2 categories: Omega 3s and Omega 6s. We get plenty of Omega 6 fats from nuts, seeds and vegetable oils, but we often don’t consume adequate Omega 3 fatty acids. Omega 3s fight inflammation and cushion the skin’s cells, which gives skin its soft and plump qualities. Chronic dryness can often be the result of a lack of essential Omega 3 intake. Foods rich in Omega 3s include wild salmon, flax seeds, chia seeds, hemp seeds, olive oil, walnuts, walnut oil and sardines.
4. Vitamin E: This essential vitamin fights free radicals that age the skin and promote cancer; it also supports the skin’s natural soft and supple quality. Vitamin E gives the skin a beautiful radiance. Rich food sources include almonds, raw seeds, spinach, swiss chard, turnip greens, kale, hazelnuts, avocado and olive oil.
5. Resveratrol: This nutrient has gained popularity in recent years, largely due to it being found in red wine! It is not only powerful in fighting the skin-damaging effects of free radicals, but it also can prevent their formation (bonus: resveratrol can have protective effects when applied topically, as well!). Red and purple grapes, cocoa, cranberries, pistachios, dark chocolate, blueberries and peanuts are also good sources of resveratrol.
As you can see from the wide range of foods that these 5 nutrients are found in, eating the rainbow (and I DON’T mean Skittles!) is essential for healthy, young, glowing skin. Make it a point to fill your plate with red, purple, orange, yellow, green and white fruits and veggies on a daily basis!