Skin is regarded as the largest organ of the human body. The skin performs various functions in the human body such as dissipation of sweat, regulating body temperature and protection against diseases. It is therefore very important to take good care of your skin. The kind of lifestyle we lead today makes it difficult to adopt a proper skin care regimen. Adopting a healthy lifestyle is vital for beautiful skin.
Diet plays an important role in maintaining skin health. Proper and balanced nutrition is essential for a healthy and glowing skin. In order to have a great looking skin, it is necessary to provide all essential nutrients to nourish the skin. Several nutrients have positive effects and help in obtaining a radiant, healthy and youthful glow. Here are a few important nutrients required for healthy skin.
Importance of Vitamins and Minerals in skin care
Vitamins and minerals are essential nutrients, as they aid in nourishing the skin giving it a youthful and radiant glow. Vitamins and minerals help in rejuvenating skin from the inside and in treating acne. Ensure that you get enough vitamins and minerals either by taking them in supplement form or by applying them directly to skin.
1) Vitamin A helps treating acne and other skin ailments by controlling sebum production. It also strengthens protective tissue and protects skin from exposure to pollutants. Vitamin A slows down aging process and prevents wrinkles.
- Sources – Good sources of vitamin A include fortified cereals and margarines as well as eggs, milk, liver and oily fish.
2) Vitamin B is good for skin as it improves metabolism, thereby aiding in reducing signs of anxiety and stress. It comprises of two variants which are good for skin health. These include Vitamin B3 (niacin amide) and Vitamin B12.
- Vitamin B3 is most effective in reducing wrinkles and slowing aging process. Sources - Linseeds and flax oil are excellent sources of Vitamin B3. Oily fish is the best option for non-vegetarians.
- Vitamin B12 is good for glowing skin and aids in cell reproduction as well as in DNA and RNA synthesis. Sources – Some of the best sources of Vitamin B12 include cheese, oysters, fish, eggs, beef and clams.
3) Vitamin C (ascorbic acid) helps rejuvenate skin and protects against damage caused due to free radicals. It protects skin from UV rays of the sun.
- Sources – Consume kiwi fruits, oranges, papaya, strawberries, broccoli, guava and blackcurrants to get this vitamin.
4) Vitamin E when combined with vitamin A prevents skin cancer and helps in sun burn treatment.
- Sources – Foods that contain vitamin E include almonds, avocado, hazelnuts, pine nuts and sunflower and corn oils.
5) Other Essential Nutrients
- Silica reduces skin elasticity and heals wounds quickly. Leeks, green beans, garbanzo beans, strawberries, cucumber, mango, celery and asparagus are best sources of silica.
- Zinc is vital in treating acne and controls oil production in the skin. Food sources of zinc include oats, Brazil nuts, eggs, pumpkin seeds, ginger and pecans.
- Omega-3 fatty acids are essential nutrients for skin as they help in eliminating blackheads and whiteheads. Flax seeds, fish oils and chia seeds are excellent sources of Omega-3 fatty acids.