Nutrition for healthy skin

Healthy glowing skin doesn’t just start with your skincare. What you put in your body is equally as important for achieving healthy skin – As the saying goes “you are what you eat”.

So, what nutrients benefit your skin?

Vitamin C is an essential vitamin for the synthesis of collagen production. Healthy collagen is needed for the bones, muscles, hair and skin. Applying collagen enriched creams to your skin may have some beneficial effects but making sure you have all the required nutrients to make your own collagen may prove more effective. As vitamin C is a powerful antioxidant it also works at helping with free radical damage in the skin which is important for the ageing of the skin. Vitamin C rich foods include citrus fruits, parsley, berries and peppers.

Omega-3 rich foods such as nuts, seeds, avocados and oily fish may help lubricate the skin from the inside out. Omega-3 has shown to have an anti-inflammatory affect that can be beneficial in various inflammatory or dry skin conditions such as eczema, atopic dermatitis and psoriasis. By reducing inflammation this may help reduce some of the symptoms that accompanies these conditions.

Zinc has shown to be an important antioxidant in the healthy functioning of the skin. It may also play a role in the regulation of sebum production. An over production of sebum in the skin causes excess oiliness and can be a contributing factor to the pathophysiology of acne. Therefore, zinc may be helpful in the treatment of acne. Not to mention zinc is a co-factor needed for the absorption of Vitamin A, another important vitamin needed for healthy skin and eyes. Food sources of zinc are pumpkin seeds, shellfish, cashews and chickpeas.

More research is coming out about the link between probiotics and its positive effects on our immune system, blood sugar, hormones and much more. Imbalances in some of those areas just listed have been linked to skin conditions such as acne, psoriasis and eczema. So, by making sure our gut is happy could = happy skin.
It’s worth noting that the bacteria that lives on our skin is equally as important as the ones in our body. So, making sure we aren’t stripping the skin of this beneficial bacteria using harsh scrubs or foams can help not upset those good guys. You may have seen that probiotics in skincare have really taken off over the last few years as we become more informed about our complex skin microbiome and keeping it balanced. Have you ever wondered why you always see yogurt in DIY face masks?

Hydration, you’ve probably heard it before and yes this may be nothing new. However, drinking more water at least 1.5 to 2l a day may help flush out all those pesky toxins and increase skin moisture. Many people mistake dry skin for dehydrated skin; the difference being that dehydrated skin lacks water, dry skin lacks natural oils in the skin. So, upping your water intake and making sure you’re properly hydrated may help decipher whether you have dry or dehydrated skin.

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