Nutrients for healthy skin | Health.D Cam

November 16, 20207min130
nutrition-for-healthy-skin

Your skin needs the right balance of nutrients to do its job, which is a barrier that protects your body from the outside. To help your skin look better and fresher, provide nutrients from the inside out.

Healthy fats
This is how your skin gets “glow”. Less fat in your diet can make your skin wrinkle and dry.
Focus on monounsaturated and polyunsaturated fats from plants such as whole grains, avocados and fish. These foods help keep your skin hydrated, strong and supple, and they are better for your heart than saturated fat.

Omega-3 fatty acids are low in fat and your body cannot make them but needs cell walls. They also block chemicals that promote the growth and spread of skin cancer and can reduce inflammation.

Protein
Your body converts the protein you eat into a block called amino acids and uses it to make other proteins, including collagen and keratin, that make up the skin structure. Amino acids also help reduce the appearance of aging skin. Amino acids also help reduce the appearance of aging skin. Some amino acids are antioxidants that protect skin cells from UV rays and from the “free radicals” that form when your body breaks down certain foods or when in a smoky environment.

Vitamin A
Both the top and bottom layers of the skin need vitamin A. It seems to prevent sun damage, disrupting the process of breaking down collagen. Because it is an antioxidant, it can give your skin some protection against the sun (although not as much as wearing sunscreen). It helps the oil glands around your hair follicles to work and also helps to reduce and heal, especially if you use steroids to reduce inflammation. Without enough vitamin A, your skin may become dry and itchy.

Vitamin C
Think of it as “Vitamin C” for collagen: This vitamin helps break down protein. It is also a powerful antioxidant that protects you from free radicals and can reduce the chances of skin cancer. Low levels of vitamin C can cause bruising and bleeding gums, as well as ulcers that heal slowly.

Vitamin E
This antioxidant and anti-inflammatory agent can also absorb energy from UV light, which damages the skin and leads to wrinkles, roughness and skin cancer. It works with Vitamin C to strengthen the cell layer.

Zinc
The outer layer of your skin contains five times more of this mineral than the lower layer. Zinc helps your skin heal after an injury. It is necessary to stabilize the cell layer and to allow the cell to divide and function as it grows.

Selenium
Selenium is a mineral that helps with some of the antioxidants that protect your skin from UV rays. Selenium deficiency is associated with an increased chance of developing skin cancer.

Food and Nutrition
Fruits and vegetables are generally good choices because they contain vitamins that nourish the skin and other antioxidants. Some foods contain more than one nutrient for your skin, which helps them work better:

• Good fatty fish (salmon, sardines and tuna) contain omega-3 selenium protein
• Dark green leaves (kale) contain vitamins A, C and E, omega-3 protein plus selenium in kale
• Eggs contain protein, vitamins A and E, selenium and zinc
• Flaxseeds contain omega-3s and selenium
• Beans contain protein and zinc
• Avocados are high in fat, nutrients, vitamins C and E
• Pure olive oil: Contains good fats and vitamin E

Talk to your doctor if you are worried that you may not be getting these essential nutrients from your diet to make sure that the supplements do not affect your health in any other way. For example, fish oil is a good source of omega-3s, but it may not be a good idea to use it if you have a blood thinner or a weakened immune system. And zinc supplements can make some antibiotics ineffective.

 

Article by: Health.D Cam

Source: WEB MED

 

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