Everything start from within!
Your skin relies on a balanced intake of key nutrients to act as a protective barrier against external elements. To keep it looking, feeling, and functioning optimally, proper nutrition is crucial.
Healthy Fats
The secret to your skin’s natural glow lies in consuming the right kinds of fats. A diet lacking in fat can leave your skin dry and wrinkled. Prioritize monounsaturated and polyunsaturated fats from sources like nuts, seeds, avocados, and fish. These fats help your skin stay moisturized, firm, and flexible, while being better for your heart than saturated fats.
Omega-3 fatty acids, a type of polyunsaturated fat, are vital for cell wall** formation and also reduce inflammation and block skin cancer growth.
Protein
Proteins break down into amino acids that help build important skin components like collagen and keratin. These amino acids also aid in skin regeneration by shedding old cells. Certain amino acids function as antioxidants offering protection from UV rays and free radicals caused by smoking and poor diet.
Vitamin A
Both upper and lower layers of skin depend on vitamin A for health. It helps prevent sun damage by maintaining collagen structure and acts as an antioxidant. Vitamin A supports the oil glands around hair follicles and aids in the healing of cuts and scrapes. Without enough vitamin A, your skin may become dry, itchy, or bumpy.
Vitamin C
Known for promoting collagen synthesis, vitamin C is essential for maintaining skin elasticity and structure. This powerful antioxidant helps defend against free radicals, lowering your risk of skin cancer. A deficiency in vitamin C can cause easy bruising, bleeding gums, and slower wound healing.
Vitamin E
Vitamin E acts as both an antioxidant and an anti-inflammatory agent, absorbing harmful UV rays that can lead to wrinkles, sagging, and even skin cancer. Combined with vitamin C, it strengthens cell walls.
Zinc
Your skin’s outer layer contains high concentrations of zinc, essential for wound healing and maintaining cell structure. Zinc also protects skin from UV damage by acting as an antioxidant. A zinc deficiency can cause skin issues similar to eczema, which won’t improve with moisturizers.
Selenium
Selenium supports antioxidants in protecting your skin from UV radiation. Low selenium levels are linked to an increased risk of skin cancer.
Foods and Supplements
Including a variety of fruits and vegetables in your diet provides your skin with vitamins and antioxidants. Some foods contain multiple nutrients that enhance skin health:
Fatty fish (salmon, sardines, tuna): Rich in protein, omega-3s, and selenium.
- Leafy greens (kale, spinach, collards): Packed with vitamins A, C, E, omega-3s, and protein, plus selenium in spinach.
- Eggs: Provide protein, vitamins A and E,selenium, and zinc.
- Flaxseeds: Contain omega-3s and selenium.
- Legumes (lentils, chickpeas): High in protein and zinc.
- Avocados: Offer healthy fats,vitamins C and E.
- Extra virgin olive oil: A source of healthy fats and vitamin E.
Consult your doctor if you're concerned about your nutrient intake or are considering supplements, as they may interact with medications or affect your health conditions. For instance, fish oil provides omega-3s but may be unsuitable for those on blood thinners, and zinc supplements can interfere with certain antibiotics.
Aisance team
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