People are willing to spend a lot of money to make sure that their skin is flawless. After all, regardless of your color, healthy skin will always be attractive. Beyond the aesthetics, a skin that is actually healthy can greatly help in protecting your body against most ailments. There are many factors that can affect skin health, but what you eat matters a lot. Optimal nutrition is one of the keys to keeping your skin healthy and glowing. This article will educate you on how you can use nutrition for healthy skin (and a healthier you overall).
1. Vitamin A - This vitamin is one of the most powerful antioxidants out there, busting free radicals that accelerate aging and make you more prone to diseases. Aside from this, Vitamin A promotes healthy skin by triggering the production of collagen, a protein that is a critical building block of skin (and other forms of connective tissue too like cartilage and bone). Aside from promoting skin health, Vitamin A is also particularly good for improving eyesight. Foods rich in Vitamin A include oranges, carrots, sweet potato, and squash.
2. Vitamin C - This vitamin is highly popular because of the multiple health benefits it provides. While it is mainly known as an immunity booster and for prevention of diseases such as scurvy, Vitamin C is actually a very good skin health booster as well. It is a skin-health booster thanks to its antioxidant properties. Studies also showed that people who consume adequate Vitamin C daily have less wrinkles and other age-related skin problems. You can get your daily fix of Vitamin Ci by consuming berries, citrus fruits, and most vegetables.
3. Vitamin E - As another powerful form of antioxidant, Vitamin E would help in eliminating free radicals that can cause premature destruction of your skin. Vitamin E is also linked to staving off other effects of aging such as target organ damage and cancers. You can get your daily fix of Vitamin E by consuming foods such as avocado, almonds, hazelnut, spinach, and sunflower seeds.
4. Omega-3 Fatty Acids - A type of unsaturated fat, omega-3 fatty acids have earned a reputation for being a healthy form of fat. This fatty acid has a positive effect on skin health because of its ability to reduce inflammation, a common cause of destruction of skin tissue (as well as other tissues in the body). Regular omega-3 consumption also reduces the incidence of inflammatory diseases (ex.: arthritis) and cardiovascular disease. Some great natural sources of omega-3 fatty acids include fatty saltwater fish (ex.: tuna, sardine, salmon), walnuts, canola, and flaxseed.
5. Selenium - This mineral that only a few people know about actually plays multiple essential roles in the human body. Found in trace amounts, selenium has a protective effect against most cancers, and is particularly effective in reducing your risk of skin cancer. It is also particularly effective in maintaining the skin’s elasticity, something that is a must for retaining the youthful look and function of skin. Foods that you should include in your diet to ensure your daily fix of selenium include fish, eggs, shrimp, tomato, and broccoli.
People have been debating about this for ages. Is diet more effective than supplementation or vice versa? If you would ask me, that would be asking the wrong question. I would not say that one option is better than the other. In fact, you can use both to actually reach your health goals, not just in keeping your skin looking youthful. There’s no better option as either one can be beneficial for your needs.
An argument can be made that the best way to get your fill of nutrients is thru food. This opinion is relevant because natural food is packed with whole nutrients that are more readily assimilated by your body. In a lot of cases, this is also the more cost-effective option. A lot of people complain about the steep prices of supplements, and you can avoid that cost altogether by eating healthier. If you would check out our examples, most foods containing skin health ingredients are readily accessible. All you have to do is to eat them regularly.
However, there are some instances when partaking of such food is either difficult or impossible. Some ingredients may not be locally available or are too expensive to acquire. In fact, certain nutrient deficiencies are actually caused by lack of access to food containing the nutrient in question. This is where supplementation can actually be very beneficial. These products can help you get your daily needs for nutrition when your diet doesn’t allow it. A lot of these products are formulated in such a way that it contains your daily needs in a single tablet/capsule, so it is highly convenient, too.
It is possible that you have an adequate supply of all the nutrients we mentioned in this article. However, that alone is not enough to guarantee that your skin will have that youthful glow you’re seeking regardless of age. You will need to make some extra effort to ensure that your skin stays healthy. Here are some tips that will perfectly complement your newly-optimized nutrition plan.
1. Manage your stress - While stress is basically unavoidable due to our lifestyle, there are many ways to ensure that your stress would not build up to the point that it would kill you. Ways to manage your stress include improving your time management, setting aside time for rest and relaxation, and having a more positive attitude.
2. Avoid excessive sun exposure - While your skin is built to protect your body against the ravages of the elements, sunlight is quite a formidable foe to overcome. Excessive exposure to direct sunlight (specifically its UV rays) can damage your skin and even make you more prone to skin cancer. Limiting your exposure to direct sunlight and using appropriate sunscreen will help protect your skin.
Can nutrition improve your skin health? Absolutely. Is it going to be enough? No, because there are more factors that affect skin health. Will the effect be instant? No, because you need to stay committed to healthy practices to ensure optimal skin health. Put these practices to good use and your skin will glow full of life sooner than later, regardless of your age.
