Five Nutrients For Healthy Skin

Five Nutrients To Promote Healthy Skin

Your skin is the largest organ of your body, covering an astonishing 20 square feet. It is an organ of detoxification, often assisting the kidneys to offload excess waste. Therefore what you feel on the inside, often shows on the outside.  Your skin will say a lot about your state of wellness, including diet, sleep, hydration, hormones, and stress. Nourishing your body from the inside will determine what you look like on the outside. 

Here are 5 nutrients that will support your insides and help encourage glowing skin. 

Vitamin C for antioxidants

Vitamin C is packed full of antioxidants, known to assist with the skin’s complexion and healing process. It also decreases pigmentation. Vitamin C protects skin against free radicals and the sun, preventing damage to the skin at a cellular level. Another vital benefit of vitamin C is its ability to support collagen formation.  Helping to firm and brighten the skin’s appearance. 

You can find natural food sources of vitamin C in acerola cherries, kakadu plums, kiwis, maqui berries and elderberries. 

Vitamin D for anti-ageing

Vitamin D is a fat-soluble vitamin that is responsible for calcium homeostasis and bone health. It’s produced naturally in the body when the skin is exposed to the sun. Healthy levels of vitamin D have been proven to prevent skin ageing, helping skin cell growth and repair.  Ultimately decreasing signs of ageing skin. Vitamin D also normalises cell turnover, preventing the buildup of dead skin cells on this skin’s surface. 

Natural sources of vitamin D include: egg yolks, cheese, mushrooms, cod liver oil, and fatty fish. 

Vitamin K for reducing inflammation

Vitamin K is a group of fat-soluble vitamins that are often left out of the conversation. Vitamin K plays a crucial role in blood clotting which essentially helps the body to heal wounds. Its also thought to help various skin conditions such as stretch marks, spider veins, scars, dark spots, and dark circles under the eyes. It’s anti-inflammatory properties helps to reduce redness and swelling 

Natural sources of Vitamin K include egg yolks, fermented cheese and green leafy vegetables.

Zinc for reducing scarring and acne inflammation

An essential trace element, Zinc, is present in both the epidermis and the dermis layers of the skin. Zinc is vital for supporting the immune system, synthesising DNA and healing wounds. The relationship between Zinc and healthy skin is due to the mineral’s ability to heal wounds. It’s often prescribed to reduce the appearance of acne scarring and reduce inflammation from moderate acne. Zinc plays a role in maintaining the skin’s integrity and structure as well as reducing skin rashes and other skin irritations. 

Food sources of Zinc include nuts, fish, beans, whole grains, and animal meats. 

Omega-fatty-acids for hydration and a healthy complexion

Omega fatty acids are essential fats that the body cannot produce itself. Omega fats are known for their plethora of health benefits including decreasing inflammation, assisting hormone production, reducing markers of heart disease, and improving hair and skin. The fatty acids benefiting skin health include omega-3, 6, 7 and 9. These promote hydration of the skin, and may accelerate wound healing.

Some sources of these fats include sardines, walnuts, sunflower and chia seeds, avocado, and sea buckthorn berries.