Nutrients for Great Skin

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The following nutrients are essential for healthy skin. Many are antioxidant, which neutralize the free radicals the free radicals that damage skin and cause ageing. Don’t forget to drink at least eight glasses of water daily, and to reduce your intake of alcohol and caffeine. 

Vitamin A

Vitamin A helps rebuild tissue and reduce excess production of sebum (oil). Beta-carotene, a compound stored in the skin and used by the body produce vitamin A, is an antioxidant. Foods rich in vitamin A and beta-carotene include yellow and orange fruits and vegetables, and dark leafy greens such as kale. Supplement your diet with 4,000 IU of vitamin  A daily. 
Caution: If you’re pregnant or trying to conceive, don’t take more than 4,000 IU a day. Higher does can increase the risk of birth defects.

Vitamin C    

This potent antioxidant and immune system booster is also used to make collagen, a component of your body’s connective tissue. Citrus fruits, red and green peppers, and broccoli are rich in vitamin C. Supplement your diet with one 250 to 500mg tablet of vitamin C daily.

Vitamin E

Vitamin E scavenges your body for damaging free radicals. Increase your intake of Vitamin E by eating nuts, seeds, avocados, and extra virgin olive oil daily. It’s hard to get enough of this powerful antioxidant without supplementing your diet so take one 400 IU capsule daily 

Omega – 3 fatty acids

These “good” fats fight inflammation of the skin and increase resiliency and lubrication of your body’s tissues. You can find omega – 3 fatty acids in flaxseeds oil or ground flaxseeds. An easy way to supplement your diet is to take one tablespoon of flaxseed oil every day. 

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