18 Feb Best Vitamins and Minerals for Your Skin
Healthy skin starts within, as what you eat can have a significant impact on your skin’s response to environmental stressors as well as aging. Vitamins and minerals help to repair your skin on a cellular level and can actually reverse plenty of the effects of environmental and lifestyle stressors while giving your skin a healthy glow and a fresh appearance. If you want to heal your skin from within, you need to be consuming vitamins daily.
What Are Vitamins and Minerals?
Vitamins and minerals are essential nutrients that perform hundreds of roles in your body. They’re essential to several functions in your body including bone strength and development, healing wounds and strengthening your immune system. They repair cellular damage and are able to turn food into energy.
What are the Benefits of Taking Vitamins and Minerals for Your Skin?
Vitamins and minerals play an important role in the “quality” of your skin. They are beneficial to the skin in so many ways including:
● Preventing sun damage
● Can help decrease skin dryness and acne
● Strengthens cellular walls
● Assist with preventing early aging
● Improves the natural tone of your skin
● Gives your skin a healthy glow
Best Vitamins and Minerals for Your Skin:
Vitamin A is a very versatile vitamin and is really beneficial for the skin. It can assist in a host of areas, but its primary benefits include: protecting against infection, boosting cellular renewal, evening out skin tone, and clearing up acne.
Where Can You Find It?
Carrots, sweet potato, apricots, and even cod liver oil have adequate amounts of vitamin A in them that should help you reach the daily amount your skin needs.
There are 8 different B vitamins and they are responsible for carrying out several core functions in the body, but this vitamin also performs wonders for your skin. It helps prevent and fend off signs of premature aging, helps with decreasing hyperpigmentation and fighting acne by reducing oil formation in the skin.
Where Can You Find Vitamin B?
B Vitamins are common in barley, red meat, eggs, lentils, almonds, dark green leafy vegetables, avocado and citrus fruit.
Vitamin C plays an integral part in collagen synthesis. It’s an antioxidant that will help stave off free radicals and prevents signs of aging – giving your skin a healthy glow in the process.
Where Can You Find Vitamin C?
Fruit like cantaloupe, watermelon, papaya and of course citrus fruit are high in Vitamin C.
Vitamin D helps the Keratinocytes in your epidermis function. These cells are responsible for protecting your skin, allow the old cells to shed and forming new ones. If you lack Vitamin D this won’t happen as often as it should and your skin will become weaker over time, leading to wrinkling and sagging. Vitamin D prevents all of this by ensuring the Keratinocytes in the epidermis are always performing as they should, helping you retain moisture in the skin and
prevent premature aging.
Where Can You Find Vitamin D?
Eating fatty fish like mackerel, tuna and salmon can help increase your intake of vitamin D. But vitamin D can also be found in egg yolks, fortified cereals and milk, as well as beef liver. The most common source of vitamin D however is sun exposure.
Vitamin E is responsible for strengthening the nerves and is a powerful antioxidant. However, this vitamin which usually is consumed as an oil capsule can also be applied topically to the skin for similar benefits. This vitamin helps to keep your skin hydrated and fends off UVB rays from the sun which is responsible for the sun damage that causes premature aging.
Where Can You Find Vitamin E?
You’ll find vitamin E in wheat germ, nuts, sunflower seeds and even healthy oils like canola oil. Dark green vegetables like Kale, Spinach, Broccoli and Swiss Chard also have their fair share of vitamin E.
Selenium, when combined with vitamin E, can help significantly reduce acne. It’s also an antioxidant which means it helps protect your skin against environmental damage and free radicals, that are responsible for premature aging.
Where Can You Find Selenium?
Foods high in selenium are mushroom, beans, seafood like tuna and oysters as well as meat, poultry, and liver.
Zinc is responsible for repairing wounds and healing damaged skin. Since it’s also an antioxidant it helps protect your skin from the sun’s harmful rays. It also helps your pores from clogging and is a great mineral to consume if you’re trying to ward off or reduce your acne.
Where Can You Find Zinc?
Zinc is commonly found in seeds, nuts, legumes and whole grains, as well as shellfish, meat and dairy.
While calcium is known to help your bones, it can also help your skin. Calcium also assists with the renewal of cells in the epidermis, as it assists keratinocytes (90% of cells in the epidermis) in the process of differentiation. Which means these cells can decipher when it’s time to shed the old ones. When you age this process isn’t as efficient or as regular but getting the necessary amount of calcium changes all of that.
Where Can You Find Calcium?
Dairy products and dark leafy vegetables are the most common sources for calcium. However, you can also get calcium from certain fish like salmon.
Magnesium plays an integral part in fighting acne, especially adult acne, and is great in reducing the signs of premature aging.
Where Can You Find Magnesium?
To get your daily dose of magnesium you’ll need to consume fruit like avocado, raspberries, and bananas. Another source of magnesium is dark green leafy vegetables, legumes and seafood like tuna, mackerel, and salmon.
Copper helps to improve your skin’s elasticity, tone as well as its firmness. Copper is key to reducing the signs of aging like wrinkles, fine lines, and hyperpigmentation because it plays an integral role in diminishing factors that cause aging, giving you a refreshed, youthful glow.
Where Can You Find Copper?
Foods like oysters, lobsters and shitake mushrooms are high in copper. You’ll also get copper from consuming cashews, spirulina, nuts, seeds, and dark chocolate.
Q10 is nutrient that is essential in the anti-aging process, as it’s key in the synthesis of collagen which promotes skin elasticity. As you age your body doesn’t produce enough collagen which causes the sagging and wrinkles your experience. But by taking Q10 you’re able to produce enough collagen to prolong the aging process and keep your skin looking as youthful as possible.
Where Can You Find Q10?
Soybeans, lentils, and peanuts, as well as organ meats like liver and kidneys. You can also get Q10 from cauliflower, broccoli, oranges, strawberries and oily fish like mackerel, sardines and herring.