Our skin reflects how we care for our bodies. When you see a person with beautiful skin, you should think less about what they put on their skin and more about what they put in their bodies. Like every other organ, our skin depends on nutrients to stay healthy and beautiful. From sun protection to anti-aging, we have a list of nutrients that influence the look, feel, and health of your skin. Our top picks keep skin hydrated, young, and glowing. The 131 Method is all about health from the inside out. Our recipes and style of eating promote longevity, leanness and restoration. And the beauty benefits just keep on coming with our roundup of the best nutrients for healthier skin.
Once you know the benefits in each of the vitamins below, choosing foods and creating meals becomes much easier. Improve your health and skin with every bite you take.
Vitamins
Vitamin C
All the lemon and berry creams seem to work on your skin instantly, and with good reason: Vitamin C. Citrus fruits, broccoli, strawberries, sprouts, tomatoes, greens and bell peppers are rich sources of Vitamin C. This initiates collagen production in the skin, which helps to reaffirm the texture and increase firmness. Vitamin C is also rich in antioxidants that help fight against free radical damage. It helps fight spots, hyper-pigmentation, acne marks, uneven skin tone, and counteracts signs of aging.
Vitamin E
A dose of Vitamin E can provide an ample amount of antioxidants for your body. Vitamin E replenishes the skin, keeping it well-hydrated and soft. An oil-soluble vitamin, it protects the skin from free radical damage during exposure to the sun. It also helps get rid of acne and scars and wrinkles. Include a large array of fruits, vegetables, nuts and seeds in your diet to increase Vitamin E.
Vitamin D
While the sun always seems like an enemy to the skin, the right rays and amount of sunlight are essential to keep your skin fresh and flawless. Our skin synthesizes Vitamin D from sunlight, which helps fight skin infections, acne and wrinkles. If you feel like soaking in the sun is too much, then look for vitamin D supplements or natural sources such as eggs, fish, mushrooms.
Vitamin A
Vitamin A is an essential nutrient to introduce for the health of the outer and inner layers of skin. It helps prevent sun damage to the skin, such as sunburn and a tan by creating a barrier for the collagen breakdown process. It ensures a balance in the secretion of oil from your oil glands on the skin and helps in the recovery of surface cuts and wounds.
Vitamin K
This vitamin is often not given enough credit for the amazing benefits it has on the skin. The nutrients ensure that your skin recovers from a wound, bruises, surgery marks, and any other affected areas. Topical creams, rich in vitamin K are the best solution to treat problems like stretch marks, acne scars, cellulite, swelling, and bruising.
Vitamin B
Apart from influencing your moods, Vitamin B helps maintain the overall health of your skin. There are several types of Vitamin B. Each influences the skin differently. Vitamin B-12 helps keep acne-causing bacteria under control. Vitamin B3, on the other hand, protects the skin from environmental damage and reduces the risk of skin cancer. Adding Vitamin B5 serum to your skin regimen can help you achieve clear and smooth skin because it absorbs moisture from the environment. Eggs, meat, fish, whole grains, leafy vegetables are rich sources of Vitamin B that help in maintaining beautiful skin.
Other Nutrients
Omega- 3 and Omega- 6 fatty acids
The glow in our skin comes from proper hydration and nourishment. Our body has a natural mechanism for secreting oil through the glands to ensure that your skin is well nourished. But including foods rich in Omega-3 and Omega-6 fatty acids helps reduce dryness related problems and add hydration to your skin. It plumps up the tissues and adds color and life to them, while providing strength to the cell walls. Bonus: it even protects your skin against damage due to UV radiation. Flax seeds, hemp seeds, salmon, herring and English walnuts all include natural sources of Omega fatty acids.
Selenium
A common ingredient in anti aging solutions and sun protection creams, Selenium offers a broad range of sun protection properties that helps keep the skin healthy. It helps enhance skin elasticity and protect the skin cells from facing damage due to excess sun exposure. Fish, eggs, Brazil nuts, shrimp, lamb, broccoli, tomatoes are rich sources of selenium you should include in your diet.
Check out our Brazil Nut recipe here.
Zinc
Even traces of this nutrient is enough to keep your skin blemish-free. Zinc helps enhance the ability of the body to repair the tissues. Zinc oxide found in sunscreen is a natural barrier to harmful sun rays from damaging the skin cells. It also helps regulate oil production from the oil glands of the skin that can help fight skin problems such as acne, eczema, psoriasis.
Biotin
Vitamin B7, also referred to as Biotin, plays a crucial role in signaling the receptors on the skin, hair and nails. This nutrient is necessary for the body to regenerate skin cells, along with the help of fats and proteins. Biotin supplements can help improve the process of skin regeneration, and with proper exfoliation, give you a chance at enjoying beautiful skin.
And Don’t Forget Healthy Fats…
Eating a fat-free diet? Chances are your skin looks dull and lifeless. Healthy fats are essential to provide natural oil to the skin to keep it looking young and supple. Include monounsaturated fat foods like avocados, nuts and fish to increase the firmness and flexibility of your skin.
Tell us which vitamins you swear by for healthy skin below in the comments!
