Top Three Nutrients for Healthy, Glowing Skin
You make sure to cleanse your skin every night with a cleanser specific to your skin type. You layer on the serums, eye creams, moisturizers and SPF lotions carefully. You feed your skin from the outside, but have you thought about what you feed your skin from the inside? No matter what you do to your skin, if your nutritional needs aren’t met, then your skin won’t look its best. Here are our picks for the top three vitamins and nutrients you should be taking regularly, either as a supplement or in food (or both).
Vitamin C is vital for skin health because of its antioxidant properties and its assistance in collagen production. Taking vitamin C orally can enhance the effectiveness of sunscreens by decreasing cell damage. It can also help fend off the signs of aging because of its vital role in the body's natural collagen synthesis, staving off the appearance of wrinkles, and in many cases, reducing their appearance. Find Vitamin C in citrus fruits, strawberries, leafy greens and tomatoes.
Vitamin E, like Vitamin C, is a powerful antioxidant that helps fight free-radical damage that leads to fine lines. It also reduces water loss from skin and protects the skin’s lipid balance during cleaning, keeping skin plump. Going to the beach without your sunscreen? Vitamin E will reduce the severity of a sunburn. Just be careful with high doses, since they can cause bruising. Find Vitamin E in avocado, olive oil and wheat germ.
Omega-3 Fatty Acids regulate oil production and help keep your skin moist. Also, they delay the skin’s aging process to prevent wrinkles. Studies have found that EPA, a type of omega-3 found primarily in fish oil, helps block the release of ultraviolet-induced enzymes that eat away at your skin’s collagen, causing lines and sagging skin. Sounds like a winning nutrient! Find Omega-3 fatty acids in fatty fish like mackerel, salmon and sardines. Non-fish sources include flaxseed oil, flaxseeds, chia seeds and hemp seeds.