Nutrition and healthy diet are necessary for health. If you intake unhealthy diet, it may damage your metabolism and also cause weight gain and other health issues. The most importantly, it damages your skin. Who doesn’t want to have beautiful, smooth, glowing, and soft skin? Of course, everyone wants to have. You should aware of your skin type and texture. Also, you need to know what will suit you. Normally, it is said that what we eat appears on our looks. So, we should take care of our diet. The purpose of writing this post is to let you know which nutrients are essential for healthy skin. Instead of using expensive products, just use these ten nutrients and you will be amazed to see results.
- Silica
Silica is the nutrient that makes your skin healthy. You may not know about this ingredient or you may not know that it is used to improve your skin. With aging, the level of collagen fluctuates in our bodies and it becomes less with the passage of time. The level of production is increased with the use of silica. In this way, when you use silica in your diet, it helps you to reduce wrinkles. In addition to it, its supplements help to decrease acne. You may get silica from oatmeal, fish, seeds, and apples.
- Zinc
When it comes to the health of your skin, this is one of the most important nutrients. Our skin is exposed to wounds and scratches as we age. Also, we get wrinkles and form acne. This is where zinc comes in. the use of zinc helps to repair your skin tissues in an effective way. Also, it serves as a natural sunblock. You may use it to cure your skin and keep it safe from skin cancer. You may get it from pecans, oysters, and mushrooms.
- Omega-3
When you think that your skin needs healing, you should add more fatty and omega-3 acids in your diet. The overexposure of cortisol level can be managed with the use of this nutrient. In addition to it, omega-3 secures your skin against the formation of wrinkles. Also, it repairs your skin and enhances its flexibility. You may get this important nutrient from sardines, mackerel, chia seeds, salmon, walnuts, and flaxseeds. Still, if you need more quantity as per requirement of your skin, you may use fish oil tablets.
- Vitamin A
Do you notice your skin as flaky or dry? Various forms of moistures are available in the market in different sizes. However, at times, it happens that these moistures don’t help in a way you want. Should I tell you a long-term solution?? The use of vitamin A is helpful in a long run. Also, it makes your skin thick and strong. You may use sweet potatoes, asparagus, and collards and other related veggies to get enough amount of vitamin A.
- Vitamin B3
The vitamin B is also known as Niacin. It is more effective to provide VIP treatment to your skin. It provides real pampering to your skin that it actually needs. Various researches have been conducted to know its benefits and some of them reveal that it assists in preventing skin cancer. You can get it from lamb’s liver, green peas, and tuna. Try to choose natural foods to get benefit accurately.
- Vitamin C
Vitamin C is also considered as a miracle ingredient. If you have brown spots or inflammation caused due to excessive sun exposure, then you should go for the use of vitamin C. it helps you to increase the production of collagen. As a result, you will get properly healed, soft, and smooth skin. You may use bell peppers, leafy greens, and fruits such as kiwi and guava to get benefit from the use of vitamin C.
- Vitamin E
Vitamin E is not just a vitamin but it would be better to say it a powerful antioxidant. Good things come along with antioxidants. This ingredient is class and used in almost every skincare product. It is used from the ancient times and still, it is in demand due to its outstanding results and benefits. Hazelnuts, avocado, and almonds are the good source of vitamin E. You may apply it directly on your skin to get benefits.
- Selenium
Selenium is also known as an antioxidant. Well, when it comes to selenium, we don’t need too much amount of it. Its small amount is enough for a long time and helps to protect your skin. It doesn’t allow your skin cells to damage and protect them. You may get it from Brazil nut or from seafood. Also, it strengthens the immune system that helps you to fight against any skin infection. Finally, this nutrient is anti-inflammatory which helps the skin to age more gracefully.
- Vitamin B5
Vitamin B5 is also included in our list of healthy nutrients to make your skin more beautiful and fresh. When you use it in the form of a topical treatment, it helps your skin in healing. The level of glutathione is also increased in your blood that makes your skin fair. You may intake chicken, shellfish, and fish to induce the required amount of vitamin B5. It repairs your skin by protecting it from ultraviolet rays of the Sun.
- Bonus: Collagen
Last but not the least, collagen is most important to increase the flexibility in your skin and improving its texture. You may use supplements or natural foods to increase collagen. The level of collagen decreases with time and your skin starts to develop wrinkles and fine lines as a result. Also, it makes you look dull and saggy that makes you seem aged. You may also get it from supplements.
However, if you are using these nutrients but still you cannot get clear skin as per your requirement, then you should consult a doctor. Making a consultation with a skin doctor is necessary for such condition. He will get your medical history and guide you on the basis of your actual cause. Don’t wait anymore and don’t waste your time if you really want to take care of your skin. Go ahead and book a consultation with your dermatologist to get a checkup and discuss which nutrient you should intake more. Good luck!