7 Most Important Nutrients for Maintaining Healthy Skin

7 Most Important Nutrients for Maintaining Healthy Skin



"The skin is our largest organ and I often call it the 'magic mirror' because it provides an excellent external reflection of what's going on inside our bodies," says physician and founder of TheSpaDr.com, Trevor Cates, ND.

She believes in building beautiful skin from the inside out. Therefore, he recommends us to focus on foods that are rich in nutrients for the skin.

"Certain nutrients that we consume can help support microorganisms in the skin that live to help protect the skin from acne, blemishes and premature aging," he explains.

Agreeing with Cates, nutritionist for The Charge Group in Philadelphia, Veronica Campbell, RDN also confirms that nutrients in food play a large role in skin health and can change the structure and moisture of the skin.

He also suggested that we can consume some important nutrients to maintain healthy skin, as reported by the Well and Good page below.


1. Protein

Protein is usually thought of as a powerhouse for building muscle, but this nutrient can also work wonders for the skin. That's because skin is mostly made up of protein.

"These essential macronutrients are just as important as the oil in our cars," says Campbell.

"If we do not meet the daily protein needs, our body will draw reserves and can reduce the quality of the skin," he continued.

So, if you keep your skin glowing and healthy, try to include protein in every meal.

Especially, if you are a plant-based or vegan connoisseur, double up on foods like delicious nuts and seeds.


2. Vitamin E

Vitamin E is a fat antioxidant as a classic skin treatment that can work to heal wounds and scars on the skin.

These nutrients are also good in preventing the body from damage made by free radicals.

"Exposure to toxic free radicals such as UV rays produces oxidation, as a result the skin feels tired and aging," he explained.

Therefore, the recommended daily intake of vitamin E is 15 mg. So, eat healthy fats, including olive oil and fresh avocado.


3. Biotin

Biotin is often referred to as a beauty vitamin for making hair, skin, and nails strong.

Campbell revealed that biotin is also actually used to help the body convert food into energy.

So, when there is a deficiency, the signs may appear as brittle hair and nails.

For natural food sources, she recommends consuming some eggs (especially egg yolks), sweet potatoes, and bananas or taking a biotin supplement.


4. Vitamin C

Often found in serums or lotions, this powerful antioxidant is a skin care staple loved by skin.

Campbell says vitamin C is great for reducing free radical damage by reducing oxidative stress and aiding in the manufacture of collagen.

That means we shouldn't skimp on citrus fruits, fresh red peppers, and delicious tomatoes.

"Vitamin C is water soluble and it's best to enjoy raw foods that are rich in vitamins because boiling can cause vitamins to leak out of the food product," he advises.


5. Collagen

Speaking of collagen, this protein derivative plays an important role in the structure of skin, hair, bones and connective tissue.

Collagen production will decrease with aging and also too often exposed to sunlight.

We can replenish collagen in the body by consuming fish and chicken bone broth, as well as animal protein.


6. Omega-3 fatty acids

Omega-3 fatty acids or unsaturated fats can not only help lower cholesterol levels, but also help moisturize the skin, reduce redness, dermatitis, and acne.

If we want healthy and bright skin, now might be a good time to stick to a Mediterranean diet that is rich in omega-3 fatty acids.

"Choose fish over red meat or olive oil over palm oil and other dietary sources of omega-3s, including avocados, nuts, and seeds," says Campbell.


7. Water

Although not usually considered a nutrient, water has the greatest effect on the body and skin.

"Drinking enough water regularly can help the body flush out toxins and increase efficiency," says Campbell.

"By staying hydrated, we can reduce puffiness and acne, improve skin structure, and increase sagging," he adds.

The standard is to drink at least eight glasses of water per day or we can see the color of urine if we want to know whether we are dehydrated or not.

If the color of the urine is clear, then it could be a sign of overhydration. If it's dark, it's a sign that we lack water.

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