TOP Nutrients for Glowing Skin

TOP Nutrients for Glowing Skin

Glowing and insanely attractive skin is something that a majority of people today desire and strive to have. A trip to a supermarket's cosmetic & beauty section reveals the unprecedented demand for skincare products that our modern-day social standards have placed on us. Still, most of us underestimate the role that nutrients for skin health have to play in the quest for a flawless and radiant complexion. The truth, however, which cannot be wished away, is that your skin requires the perfect balance of nutrients to remain in good standing and do its main job as perfectly as possible. The chief job of your skin, in case you are wondering, is to keep foreign material away from your internal organs. In other words, to keep your skin working, looking and feeling awesome, you have to feed it properly from the inside.

Unearthing the Vital Nutrients for Skin and Hair

You need a subset of nutrients for healthy hair and skin to get that complexion glow that is associated with being in excellent health. Here's a quick primer to that and then some more.

1. Vitamin A

According to dermatologists, both the lower and upper layers of your skin require a generous supply of vitamin A to remain in excellent health and to look good. Vitamin A is also believed to be critical in preventing sun damage by slowing down the process that usually results in the breakdown of collagen that then culminates into fine lines and wrinkles. What's more, considering that it is an antioxidant, it shouldn't come as a surprise that this vitamin can offer a decent amount of protection against damage by sunburn caused by unprotected exposure to UV rays. This, nonetheless, does not mean that you should skimp on wearing sunscreen wherever you go outside.

Having said that, vitamin A has been observed to aid oil glands (that are usually found around the hair follicles) in secreting sebum which is key in healing scrapes and cuts, particularly if you are already taking steroids to lessen inflammation.

2. Vitamin C

'C' for collagen, that's what ascorbic acid represents as far as the topic of nutrients good for hair and skin goes. Technically speaking, though, this vitamin aids the twisted web of molecular protein to retain its shape for taut skin and a wrinkle-free complexion. What's more, it is also quite a potent antioxidant; this translates to protection from damage resulting from free radicals and even possibly lowering your chances of developing skin cancer. Don't also forget that a deficiency of vitamin C is often associated with bleeding gums, easy bleeding and slower healing sores. Now, you can clearly see the conjecture between quality vitamin C supplementation and beautiful skin.

3. Vitamin E

It's impossible to list all the vital nutrients for skin without mentioning tocopherol at some point. Such is the gravity of the anti-inflammatory and antioxidant properties of this micronutrient that is believed to absorb the harmful spectral frequency of UV light rays that damages the skin and accelerates the wrinkling, sagging and deterioration of the epidermis. Additionally, bear in mind that exposure to unfiltered UV rays can lead to melanoma and skin cancer.

4. Zinc

Apparently, dermatological experts have identified that the outermost layer of your skin needs as much as five times this vital mineral as your underlying layers. Other than being one of the important nutrients good for hair and skin, zinc is needed for the skin to heal properly after an injury. Besides, zinc is key to keeping the cell walls stable enough for the intermediate cells to specialize and divide as they grow.

More importantly, nonetheless, is that zinc is also known to shield the skin from resultant UV damage given the way it behaves in direct comparison to other minerals in your body, e.g copper and iron. In layman terms, it also acts as a crucial antioxidant. If anything, a zinc deficiency is sometimes mistaken for eczema, only that the itchiness and rashes won't disappear no matter how many moisturizers and creams you apply. The best way to avoid this is to start a zinc supplementation regimen ASAP and stick within the recommended dosages.

5. Selenium

Selenium is one of the few rare metal-based micronutrients that are capable of aiding antioxidants in their role of protecting your precious skin against the damage meted by UV rays. And this explains why selenium supplementation ranks high in the list of nutrients needed for skin and hair. Otherwise, selenium deficiency has been numerously associated with an increase of developing skin cancer.

6. Healthy Fats

Wondering how a person's skin gets that healthy glow that is almost impossible to replicate using creams and cosmetic salves? It is through an ample supply of healthy fats. Here's the thing; getting too little fat in your diet makes your skin dry, wrinkled and shrivelled - regardless of how much water you take on a daily basis.

Focus on polyunsaturated and monounsaturated fats from seeds, nuts, fresh fish and avocados to boost your intake of healthy fats. Apart from being much better for your cardiac health than saturated fats, this type of healthy fats is overall better for keeping your skin firm, flexible and moist.

Speaking of which, omega-3 fatty acids are an excellent instance of a polyunsaturated fat that your body cannot necessarily synthesize on its own but it is needed for sturdy cell walls. And into the bargain, these collections of fatty acids also block a chemical that is associated with letting the unfettered growth, maturation and spread of skin cancer. Overall, however, you are looking at a lessened degree of inflammation as long as your diet is in food sources rich in organic fatty acids.

7. Protein

Would it be possible to talk about nutrients for skin healthing without having quality protein sources in the discussion? Of course, not. And there's a very good reason for that. For starters, it is common knowledge that your body converts the proteins taken in via dietary means into important building blocks known as amino acids. These amino acids are used to fuel the synthesis of other protein molecules such as keratin and collagen that later go on to form the skin's structure. Additionally, it has been observed that amino acids have been key in sloughing off of old skin.

Having said that, amino acids remain one of the most reliable amino acids that can double up as antioxidants that can then be employed in protecting the skin cells against damage from UV rays and that are associated with the activity of free radicals from known pollutants.

Skin and Hair Nutrients in Food

Truth be told, the business of glowing skin, glossy tresses, and strong nails is not easy to get right. The reason is that, in addition to an excellent beauty regimen, you also need the right nutrients for gorgeous skin from a balanced dietary regimen. You see, the food we take on a daily basis contains a number of nutrients for your skin that have been used on a daily basis to supplement beauty parameters starting from inside to out.

Speaking of which, as much as there's a particular super or magic food that we can eat on a daily basis that can guarantee eternal youthfulness, a combination of diet and lifestyle has a major bearing on how your skin ages and looks. Here's a collection of the skin and hair nutrients in food that you can get from a healthy diet.

1. Seafood for Essential Fats

The truth is that, regardless of what you have read in magazines and heard in dieting podcasts, your body requires plenty of quality fat. Not the pie and greasy type but rather the essential omega-6 and omega-3 fats. In other words, if you have itchy or dry skin or scalp, there's a good chance that you are not eating enough of these crucial indispensable fats.

Both omega-6 and omega-3 fats are involved in the production process associated with the synthesis of prostaglandins. These prostaglandins often go on to change into other elements that affect the inflammation and overall immunity of your body. To be more specific, while omega-3 fats suppress inflammation, omega-6 fats are associated with better overall immunity and more efficient blood clotting mechanisms.

2. Iron for Lustre and Vitality

Tired of lacking energy and motivation to do the things you love? This may be a crucial symptom of iron deficiency which may ultimately have an impact on the process for nutrients to skin in your system. What's even worse is that the state of your nails, skin and hair could also suffer if you happen to be deficient in iron. The skin, in particular, tends to become very pale and itchy and it's normally accompanied by cracking at the mouth sides. As well, nails will become brittle then later develop characteristic vertical stripes and, in worst case scenarios, they even become spoon shaped as a consequence.

3. Nuts are Nutrition Nuggets

In comparison to other sources of vegan nutrients for skin, it is safe to say that nuts are a little bit of nutrition nuggets that are laden with vitamin E, essential fats and B vitamins. If not for anything else, this is a formidable combination that can accelerate your odds of sporting clear, flawless and glowing throughout the year.

4. Citrus and Kiwifruit - Vitamin C Powerhouses

As noted earlier, vitamin C is a key ingredient in the synthesis of collagen. This, for those who may not be in the know, is the structural compound responsible for giving your skin the shape, volume and support that it needs to look vibrant and youthful. Unfortunately, as your skin ages, it progressively loses collagen. This explains the unsightly wrinkles and fine lines that are normally linked to advanced age.

Not just that, ascorbic acid is associated with lessened damage due to free radicals and is often lessened in the presence of copious quantities of vitamin E,C and beta-carotene. In case you are wondering, all these are antioxidants that aid in the mopping up of the destructive by-products of pollution and oxidation. In simpler language, they help slow down the cumulative damage to the skin. Not to forget that consistent intake of vitamins E and C is thought to aid in the protection of the skin against sunburn in addition to boosting its overall resilience to potential irritants.

5. Green, red, yellow and orange fruits - Vitamin A and Beta-carotene Sources

Good examples are the likes of pawpaw, which is the unmistakable super food for the skin that you can find readily available today. And it is the beta-carotene that the body typically converts to vitamin A that gives mango, carrots, pumpkin and spinach their skin-healing prowess. In fact, if you are struggling with dry skin hair, you may want to review just how much vegetables and colored fruit you are eating. Go for oily fish, liver and egg yolk.

The Best Nutrients for Aging Skin

It goes without saying that as you get progressively older, your body relies on a consistent supply of the best nutrients for aging skin to fight visible deterioration such as wrinkles and fine lines. Speaking of anti-aging, nutrients extracted from the following foods can be critical in slowing down the natural process of aging.

1. Fatty Fish

Some of the most potent naturopathic nutrients for wrinkles in the skin are found in fatty fish. That's actually the reason people who have a tendency of eating plenty of salmon have considerably less sun-damaged skin than their counterparts who have no access to omega-3 fatty acid food sources. Besides, most fatty fish contain astaxanthin - a revered carotenoid antioxidant. It has been linked severally to superior skin elasticity and an improvement in the overall hydration process that is responsible for that elusive glow associated with youth and vitality.

2. Cocoa or Dark Chocolate

Dark chocolate, especially when taken unsweetened, is quite a reliable source of polyphenols, which are reliable antioxidants. It also contains flavonoids that have continually been linked with an improvement in skin elasticity and less conspicuous facial wrinkles.

3. Pomegranates

There's a good reason pomegranates are christened the 'ultimate super food.' Apparently, like most fruits, they contain a choke full of healthiful nutrients. If anything, they are insanely rich in vitamin K, potassium and fibre, all of which are crucial in supporting a healthy cardiovascular system. They are also rich in antioxidants such as phenolic acids, flavonols, tannins and lignans. There's also plenty of studies that have found these groups of antioxidants in pomegranates helpful in supporting healthy skin aging by either lessening the conspicuousness of brown spots or lessening the degree of UV skin damage resulting from sun exposure.

4. Avocados

Avocados are, without a doubt, rich in fiber, heart-healthy fats, and a broad array of minerals and vitamins that are quite contributive to one’s overall great health. Not to mention that their high content of monounsaturated fat promotes the underlying cellular activity that eventually culminates to gorgeous skin.

In Closing

As much as dietary nutrition is part and parcel of having clear skin, there reaches an age where one's ability to extract the key nutrients needed for flawless skin and lustrous locks of hair is severely impared. And this is where external supplementation comes in handy. Taking quality vitamin and mineral supplements religiously is not just a great way of filling in the nutritional gaps in your diet but also a way of availing easily absorbable essential nutrients to your body's assimilation process.