Essential Skin Nutrients

Nutrients that feed the skin

When it comes to the skin, there are some nutrients that are quite simply essential for the health of the skin. In this article we will take a look at some of these essential nutrients that are required to keep the skin looking, and feeling healthy. This is the first in the series of three articles covering essential skin nutrients.

Amino Acids

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Amino acids are known as the building blocks of enzymes and the internal cell structures. For the skin to look and feel healthy, it needs a ample supply of these nutrients.

Great Natural Sources

There are in fact eight essential amino acids that we must receive from the food we eat. There are another 12 that our bodies can make on their own. Meat, fish, eggs and dairy products all provide the essential amino acids. Beans, pulses and vegetables can be eaten together to get all of the necessary amino acids.

Vitamins

Vitamin A/Beta-carotene

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Vitamin A is a very powerful antioxidant and anti-ageing nutrient. It helps to keep the skin looking young and supple. Vitamin A is made from beta-carotene which is actually found in most green, yellow and orange fruits or vegetables. However, it is not advisable to overload on the vitamin A, as too much could actually cause toxicity. Therefore, it is best to increase beta-carotene in your diet to reap the benefits. Beta-carotene can actually work to protect the skin from the sun and from harmful free radicals.

On the Surface

Retinoic acid, which is a derivative of vitamin A is used to treat acne and problem skin. It is also very well known for helping to preserve the collagen in the skin for anti-ageing.

Best Natural Sources

The best sources of vitamin A are eggs, butter, cream, full fat milk, liver, kidney, herring and mackerel. The best sources of Beta-carotene are, carrots, spinach, cabbage, sweet potatoes, pumpkin, mangoes, apricots and cantaloupe melon.

Vitamin C

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Vitamin C is a potent antioxidant nutrient and cleanser. Vitamin C is utilized by the fibrolasts in the dermis to make collagen, which helps maintain the skins elasticity. Vitamin C also reduces the risk of allergic reactions by reducing histamine and removing toxins from the tissues.

On the Surface

Vitamin C can be absorbed by the skin, it strengthens the small capillaries and reinforces collagen. It also decreases inflammation and reverses skin damage.

Best Natural Sources

The best natural sources for vitamin C are, lemons, grapefruit, oranges, mandarins, limes, kiwi,rosehips,Brussels sprouts, peppers, watercress, spinach and tomatoes.

B Complex Vitamins

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B vitamins are vital for the health of the skin as they help to rebuild and repair the tissue. They also contribute to the overall functioning of the cells by providing them with much needed energy.

They also help to keep the nerves healthy and they provide the skin with oxygen. The family B vitamins include, thiamin (B1) niacin (B3), panothenic acid (B5),pyriodoxine (B6), cyanocobalamin (B12),choline and folic acid.

On the Surface

Panthenol is related to vitamin B5, and it is often found in skin creams because of it’s softening properties.

Lack of vitamin B can cause dry skin, chapped lips and brittle nails. If you drink alcohol, smoke or you take a contraceptive pill, you will need up your intake of B vitamins.

Best Natural Sources

The best natural sources for B vitamins are: wholegrain cereals, brown rice, peas, beans, lentils, leafy greens, meat, eggs, avocado, bananas, nuts and seeds.

Vitamin E

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Vitamin E is a very powerful antioxidant which protects the cell membranes from damage. Vitamin E can also extend cell life and promote the healing of the skin. This is why it is often used in scar treatment lotions and creams. It can also help to re-balance the skin and relieve the symptoms of eczema, acne and psoriasis.

On the Surface

To give the skin that super glow, apply Vitamin E rich oils to the skin morning and night. It can also slow down the ageing process.

When the skin is very oily or too dry top up your application of Vitamin E oil. Also if you are often exposed to the sun, it is very important that you apply some form of vitamin E oil or lotion to help protect the skin from sun damage.

Best Natural Sources

The best natural sources of of vitamin E are: cold pressed vegetable oils such almond oil, wheatgerm, brown rice, egg yolks and asparagus.

Essential Fatty Acids

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Essential fatty acids are used to build the cell membranes. Therefore, they are vital for the overall health of the skin. Linoleic acid and alpha-linolenic acid are nutrients that we must obtain from our diet. When they are digested in the body, they are converted into health boosters.

On the Surface

Omega 6 fatty acids help to strengthen, soften and moisturize the skin. This is why they are often found in moisturizing creams. Especially those used for anti-ageing and dry skin.

Best Natural Sources

The best sources for essential fatty acids are: sunflower and pumpkin seeds, flaxseed (linseed), hemp oil, nuts (especially walnuts), soya beans, leafy vegetables and oily fish.

Reduce the effects of aging by adding some or all of these nutrients to your skincare regime. Consume vitamin A rich foods and apply vitamin E topically.

Get that enviable glow by revamping your skincare routine and incorporating essential vitamin rich foods into your diet.

I am currently doing 30 articles in 30 days and this is day 16.

Read day 15 here >>>>> 5 Simple Confidence Building Secrets