Nutrition for the Skin
What you eat affects how feel inside and out. Naturally, doctors and nutritionist would tell people to watch what they eat because it affects every organ in our body, and our skin is not an exception.
There is indeed a link between Skin & Nutrition. To achieve a healthy looking skin, start by achieving an optimal nutrition. Having a good diet may improve skin texture and tone, but this doesn’t mean that you will never get any wrinkles nor can this completely stop skin aging.
Skin creams, though it may provide several valuable substances, will not properly nourish your skin, even with the number of ingredients in it. The skin cream you apply to your skin does not ensure that the nutrients in the cream would actually seep into your skin cells. That’s why it’s still best to nourish your skin from within.
A balanced nutrition is essential for keeping your skin healthy, but it is doesn’t totally removes the effects of skin aging and other skin imperfections. A balanced diet should contain all the necessary nutrients within a certain optimal range. Therefore, it is advisable that you consume the following everyday: a variety of fruits and vegetables in a sufficient amount; three or more ounce-equivalents of whole-grain products; and three cups of fat-free or low-fat milk.
The fruits and vegetables are crucial in preventing premature skin aging. The antioxidants help protect your skin cells from free radicals, which may damage and age your skin. Free radicals are extremely and erratically reactive chemicals that can damage any structure in living cells. Sunlight and pollutants cause additional free radical damage to your skin. It’s best to have your fruits fresh and your vegetables uncooked since heat inactivates most antioxidants.
Drink plenty of fluids throughout the day to ensure proper hydration, consequently to achieve a well moisturize skin. Most experts recommend drinking 6-8 glasses of water a day.
Neglecting certain types of food with vitamin A, B-complex, and fatty acids, would make your skin age faster and may be a cause of skin diseases. If you can’t seem to consume a variety of food with the nutrients your body needs, then it’s best to take supplements.
Here are some vitamins and minerals that are specifically important to gain a healthy skin:
Vitamins B1 and B2
Vitamins B1 and B2 are vital in producing energy in our cells. Vitamins B1 and B2 deficiencies cause unusual kinds of skin diseases such as dermatitis.
B12 (cyancobalamine)
B12 is important for a range of synthetic development in our cells. It is significant for cells that divides quickly, such as skin cells. The deficiency of this vitamin is harmful to neurons.
Folate
Folate is somewhat similar to B12 as it is crucial for dividing cells. Vegetables, especially those green-leafy ones, are rich in folate. Beans and animal liver are also a good source of this vitamin.
Vitamin A
Vitamin A is the key for a typical life cycle of our skin cells. The deficiency of this vitamin makes our skin dry, fragile, and likely to get wrinkles. Eggs, dairy products, and organs from animals are the good sources of vitamin A. Vitamin You should not take supplements with high doses of vitamin A because it may be deadly.
Vitamin C, Iron, and Copper
Vitamin C, Iron, and Copper are essential in producing collagen, which is responsible for the structural support in our skin. The skin’s healing mechanism might be affected if each of these nutrients are not taken enough. Fruits and vegetables are a good source of Vitamin C; meat and whole grains are full of Iron; while copper is in a number of food.
