Skin-Care Tips

These are 7 Essential Nutrients for Healthy Skin


BUTYou’ve probably already guessed that what you eat is a vital part of keeping your skin glowing for a long time. Of course, retinols and jade rolls have their own benefits when it comes to the vitality of your dermis. But they cannot reverse a diet that lacks essential nutrients for healthy skin.

“While what we put on our skin is important, what we put inside our body also plays an important role in its health and appearance,” says Trevor Cates, NY, founder of and the author Clean skin from the inside… “The skin is our largest organ, and I often call it the “magic mirror” because it gives a beautiful external reflection of what is happening inside our body. “

Dr. Cates believes in creating beautiful skin from the inside out. So, in addition to visiting the dermis annually (yes, you should go!), She recommends focusing on eating foods rich in nutrients for healthy skin like antioxidants, vitamins, and microminerals to get it glowing from the inside out.

“We also know that there are certain foods we consume that can help maintain our skin microbiota or microorganisms that live and help protect our skin from breakouts, blemishes and premature aging,” she says, adding that your skin will allow you Know if you are not getting enough nutrients to stay healthy: “Dry skin can result from a lack of essential fatty acids,” she says. It’s the same with hair keratosis, the little bumps that appear on the back of our hands, ”says Dr. Cates. “This could be a sign of an essential fatty acid or zinc deficiency.”

Veronica Campbell, RDN, nutritionist Charging group in Philadelphia confirms that the foods we eat play a huge role in skin health, and nutrition can change the texture and moisture of the skin. Some key conditions to look out for are wrinkles (which are accelerated by excessive sun exposure and loss of collagen), cracked skin (a symptom of dehydration), and acne.

“As the saying goes, you are what you eat,” Campbell says. “Every food you choose includes a nutrient profile that will trigger chain reactions in your body. Choosing food that is appropriate for your health will help you live a long and healthy life. ”

Below, Campbell outlines 7 essential nutrients for healthy skin.


While protein is generally considered a muscle-building engine, it can also work wonders for your skin. This is because the skin is an is mainly composed of protein.This essential macronutrient is as important as the oil in your car, ”Campbell says. “If you don’t meet your daily protein needs, your body will use reserves like muscle and limit nonessential uses like hair and nails.” Want to give your skin a glow? Try to include protein in every meal. Especially if you’re vegetable or vegan, double up on foods like crunchy nuts, hard beans, and delicious seeds.

Vitamin E

This fatty antioxidant is a skincare classic. Used as a topical remedy, vitamin E can work wonders in healing nasty cuts and scars. From the inside? It prevents free radicals from damaging the body. “Exposure to free radical toxins, such as ultraviolet light, leads to oxidation,” Campbell says. She explains that oxidation is akin to the darkening of an avocado – the result of tired, aging skin. “Although vitamin E needs can usually be met solely through diet, 90% of Americans may not be meeting their vitamin E needs,” Campbell says. The recommended daily intake (RDA) for vitamin E is 15 mg, so eat healthy fats like olive oil and fresh avocados.


The “beauty vitamin” is indispensable for strengthening hair, skin and nails. But do you know why? “Biotin is actually used to help your body convert food into usable energy,” explains Campbell. “So when there is a deficiency, it can show up as brittle hair and nails.” Add some eggs (especially yolks), sweet potatoes and bananas to your diet as natural food sources. Or try science-based supplements like Water boosters BareOrganics Superfood ($ 5) or Solgar Biotin Tablets ($ 16).

Vitamin C

As a serum or lotion, this powerful antioxidant is one of the skincare staples favored by the dermis. It turns out that it has the same beneficial properties for the skin when working from the inside. Campbell says this antioxidant is great for reducing the harmful effects of free radicals by reducing oxidative stress and helping to build collagen. This means you shouldn’t skimp on zesty citrus fruits, crispy red peppers, and delicious tomatoes. But note: “Vitamin C is soluble in water, which means it is best to eat raw food rich in vitamin C, as boiling can wash the vitamin out of the food.”


Speaking of collagen … this protein derivative plays an important role in the structure of skin, hair, bones and connective tissues. “As we age, collagen weakens, leading to wrinkles and cartilage problems,” says Campbell. “Ultraviolet light can also reduce collagen production in the body.”

If you’re a meat eater, you’re in luck: bone broth, fish, and chicken are all keys to replenishing your collagen stores. If you’re growing plants, do your homework. Until recently, collagen as a supplement or topical was not a viable option for vegans or vegetarians because it is usually obtained from animal bones and proteins. Vegan alternatives are emerging now, but it is best to look for foods that are dark and leafy, such as kale and spinach, or those that contain vitamin C to aid organic production, such as fruits and legumes.

Omega-3 fatty acids

Omega-3s, also known as “unsaturated fats,” “not only help lower cholesterol levels, but they also help moisturize the skin, reducing redness, dermatitis and acne breakouts,” Campbell says. If you want healthy and happy skin, perhaps now is the right time to check out the Mediterranean diet: “There is no RDA for omega oils, but choosing fish over red meat or olive oil over palm oil can make a big difference,” she said … Other food sources include avocados, nuts, and seeds.


While H2O is not generally considered a nutrient, it can have the greatest effects on the body and therefore on your skin. “Drinking enough water on a regular basis helps the body flush out toxins and increase efficiency,” says Campbell. “By staying hydrated, you can reduce puffiness and acne, improve skin texture, and reduce laxity.” The gold standard is to drink at least 64 ounces. day. If you are not that good at math, look at the color of your urine: if it is clear, it could be a sign of excessive hydration. If it’s dark, like the color of a beer, perhaps pour water into a bottle. “Optimal hydration – maintaining the color of the lemonade.”


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