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Supplements/Nutrients That You Need To Consume For A Healthier Skin!

Eating healthfully is right for your whole body, including your skin as well as taking natural supplements. Especially those with sensitive skin.

These are healthy, yet natural supplements and nutrients for your diet:

Healthy Fats
Who said all fats are bad? Not all fats are bad. Healthy fats can make your skin ‘glow’! Too little amount of fats can make your skin dry and wrinkled faster than it should.

Taking fats (polyunsaturated, monounsaturated) from plants like seeds, nuts, and avocados as well as from fish helps your skin to stay firm, moist, and flexible. It is healthier than saturated fats and good for your heart.

Have you heard Omega-3 than came from fishes? If you do, consume it in your daily meal. Omega-3 fatty acids can block a chemical that lets skin cancer grow and spread which your body can’t make but need by building cell walls. They may also lower inflammation.

Protein
The proteins that you eat from your diet turns into amino acids (blocks) and reuses them to create other proteins such as keratin and collagen that form a structure of the skin. Amino acids also help slough off old skin.

Certain amino acids work as antioxidants that protect skin cells from the UV rays.

Vitamin A
Besides Vitamin C, upper and lower layers of skin need vitamin A. Without them; protecting the skin from the sun that interrupting the process of breaking down collagen. It may give you protection against sunburn (not as much as wearing sunscreen).

Without enough vitamin A, your skin might get dry and itchy or bumpy.

Vitamin C
When you think about the epidermis (outer layer of skin) as well as dermis (inner layer of skin), think about collagen. This vitamin can be found in these two layers. It helps the twisted web of protein hold its shape and giving you powerful antioxidant which protects you from free radicals and low possibility of having skin cancer.

Vitamin E
For vitamin E (antioxidant and anti-inflammatory), it absorbs the energy from UV light – damages skin that leads to sagging, skin cancer, and wrinkles. It typically cooperates with vitamin C, to strengthen cell walls.

Zinc
Ever wonder what kind of cells that heal your scar on your skin? Let me introduce to you, our skin-healing saver, zinc! Their job is to ensure cell walls are stable and divide cells and specialize as they grow.

Fun fact: Outer layer of your skin has five times more mineral (zinc) than the inner layer.

They may protect your skin from UV damage. It is because of their relationship with other metals like iron and copper. It also acts as an antioxidant. A small amount of zinc can look like eczema.

Foods
We all have learned since kindergarten or primary school about food hierarchy; from the broadest (grains & cereals) to the smallest (fat, oils, salts, and sweets). Fruits and vegetables are the second categories after grains and corn; they have skin-friendly vitamins and other antioxidants.

Some foods contain more than one nutrient for your skin, which often helps them work better:

  1. Avocado – are high in beneficial fats and contain vitamins E and C, which are essential in healthier skin. Not only that, Avocado have pack compounds that may protect your skin from sun damage.
  2. Broccoli – It is a good source of minerals, vitamins, and carotenoids. They are important for skin health. Besides that, it contains sulforaphane that may help prevent skin cancer and protect your skin from sunburn.
  3. Soy – contains isoflavones, which have been shown to improve, collagen, wrinkles, skin dryness, and skin elasticity.
  4. Tomatoes – a good source of vitamin C and all of the major carotenoids, especially lycopene. These carotenoids protect your skin from sun damage and may help prevent wrinkling.
  5. Red or Yellow Bell Peppers – contain plenty of beta-carotene and vitamin C — both of which are important antioxidants for your skin. Vitamin C is also necessary to create collagen, the structural protein that keeps your skin firm.
  6. Sunflower Seeds – an excellent source of nutrients, including vitamin E, which is an essential antioxidant for the skin.
  7. Sweet Potatoes – an excellent source of beta-carotene, which acts as a natural sunblock and may protect your skin from sun damage.
  8. Walnuts – a good source of essential fats, zinc, vitamin E, vitamin C, selenium, and protein — all of which are nutrients your skin needs to stay healthy.
  9. Fatty Fish – Fatty types of fish, such as salmon, contain omega-3 fatty acids that can reduce inflammation and keep skin moisturized. They’re also a good source of high-quality protein, vitamin E and zinc.
  10. Green Tea – The catechins found in green tea are potent antioxidants that can protect your skin against sun damage and reduce redness as well as improve its hydration, thickness, and elasticity.
  11. Dark Chocolates – Cocoa contains antioxidants that protect your skin against sunburn. These antioxidants may also improve wrinkles, skin thickness, hydration, blood flow, and skin texture.

Consult with your doctor for accurate information about nutrients and supplements that suit your skin.

Citation from:
https://www.webmd.com/beauty/nutrients-for-healthy-skin#1
https://www.healthline.com/nutrition/12-foods-for-healthy-skin#section1

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