The health of your skin is a good indicator of your internal health. Drinking plenty of water and eating a nutritious diet rich in particular vitamins, minerals and antioxidants will help to nourish your skin and keep it looking healthy and youthful. Important skin healthy nutrients include omega-3 essential fatty acids, antioxidants, vitamin A, C and E, beta-carotene, zinc, selenium, and silica.
Salmon, like other oily fish, is a rich source of healthy omega-3 essential fatty acids, which help keep the skin soft and supple and helps to prevent wrinkles. Anyone suffering dry or inflamed skin, including eczema and psoriasis, will benefit from increasing their omega-3 intake. You will also find omega-3’s in other oily fish such as trout, mackerel and sardines.
Green tea contains high levels of health-promoting antioxidants that fight free radicals, which cause damage to cells in the body, including skin cells, and helps fight premature aging and reduces the risk of cancer. Green tea helps reduce skin damage caused from sunburn and overexposure to ultraviolet light. Catechins in green tea inhibit the breakdown of collagen and elastin in the skin, which causes wrinkles.
Berries, especially purple and blue berries are rich sources of powerful antioxidants, which can help protect against free radical damage caused from overexposure to the sun and inked to premature aging and wrinkles. Berries are also an excellent source of vitamin C, which is an important nutrient needed for the skin’s collagen production. Adding acai or camu camu berry powder to smoothies and juices is a great way to increase your vitamin C intake.
Avocados will supply you with plenty of vitamin E, which is one of the most powerful antioxidants that help neutralize free radicals that cause damage to collagen and cause wrinkles. Also applied topically vitamin E helps soothe dry skin and can help prevent scaring.
Sunflower and pumpkin seeds
These nutrient rich seeds will provide you with a good dose of zinc, which is important for good skin health. Zinc is needed to help the skin heal properly, to keep the skins oil production balanced, and it’s useful in the treatment of many skin conditions such as eczema and acne.
Chlorella is a nutritionally dense super food that can help improve the look and health of your skin. Chlorella is abundant in beta-carotene, which is a highly effective antioxidant, and important nutrient needed for healthy skin and protection from the suns UV rays. Chlorella also contains zinc, vitamin C and omega-3 essential fatty acids, which are all vital skin nutrients. Chlorella has the ability to assist with detoxification. Adding chlorella powder to a fresh vegetable juice is a great way to help remove toxins from the body, which will have a beneficial effect on your skin.
Brazil nuts are an excellent source of the antioxidant mineral selenium, which is needed for good tissue elasticity. It also acts to reduce cell damage from free radicals, and may play an important role in reducing the risk of skin cancer. Add a few raw Brazil nuts to a trail mix for a healthy snack.
Banana contains the trace mineral silica that is essential for healthy skin, as the body needs silica to make the connective tissue collagen. Silica is essential for healthy skin.
Green leafy vegetables
Green leafy vegetables such as kale, spinach, and beetroot greens are packed with beta-carotene, a presursor to vitamin A, which helps to promote healthy repair and maintenance of the skin. Deficiency in vitamin A usually results in dry skin. Green leafy vegetables also contain skin friendly vitamin C and antioxidants.
Chia seeds are one of the best plant sources of beneficial omega-3 essential fatty acids, which help promote healthy skin and prevent dryness. To get the most out of your chia seeds grind them first and then add a good spoonful to porridges, muesli, smoothies, or yoghurt. Ground seeds are easier to digest and to absorb their omega-3 goodness.