4 Key Nutrients for Healthy Skin
Do you want healthy-looking skin that is well nourished and gives you a natural glow? You can nourish your skin from the inside by making sure you take in all the nutrients the body and the skin truly need. Keep track of these essential nutrients and make them part of your daily routine!
The skin needs nourishment from the inside-out. To achieve the full sustenance that the skin needs, it has to be taken care of from the outside with proper skin care practices and on the inside by feeding it with proper nutrients that the skin needs.
What we put inside our bodies reflects on how healthy and nourished our skin looks on the outside. A healthy body equals healthy skin!
It has been scientifically proven that an unhealthy diet leads to skin problems, premature aging and skin diseases. It is therefore very important that we maintain a healthy and balanced diet not only to nourish the body but to protect and safeguard our skin.
A healthy diet that leads to healthy skin includes a balanced blend of all the nutrients that the body needs:
- Essential Nutrients found in food (Proteins, Fat, Carbohydrates)
These are the same nutrients that our skin needs to stay healthy and have that all-natural glow!
Vitamins are essential micronutrients the body needs. A balanced supply of vitamins makes the body function properly. The human body does not produce vitamins so it depends on external sources for its daily doses. These sources are mainly from the foods we eat and from vitamin supplements.
Some supplements can cause toxic build-ups in the body if there is an oversupply of these nutrients.
The vitamins are released and stored in the body from these foods. They are in the fat and water components that are in the foods we ingest.
However, some vitamins especially function to nourish and protect our skin. They include:
Vitamin A has various important functions in the body. Among its many functions is to support the daily replacement of skin cells and ensure that the skin is strong enough to be a barrier against infections.
Vitamin A can be sourced from animals and plants.
Vitamin A from animal sources appears as retinol - the active form of Vitamin A. Animal sources include the following:
- Liver (includes fish liver)
- Egg Yolk
- Other dairy products - cheese, butter
Vitamin A from plant sources are in the form of carotenoids. Carotenoids are converted into retinol in the body before it can become beneficial to our systems. Plant sources include the following:
- Fruits - mangoes and papaya
- Sweet Potatoes
- Dark green leafy vegetables
- Maize (but not white maize)
- Red palm oil and Biruti palm oil in their natural colors
Vitamin C is vital for our body’s immune system. Also, among the various benefits of Vitamin C, it promotes cardiovascular health, protects the eyes, and helps prevent wrinkles in the skin. Vitamin C plays a very, very important role in skin protection because high levels of Vitamin C are found in our skin. Vitamin C aids in collagen production to keep the skin healthy. This is the reason why collagen is a major ingredient in many skin products.
Vitamin C has a long list of benefits to the skin, all those benefits are contained in our blog. It hydrates the skin, keeps it firm and elastic, and helps protect the skin from the harmful effects of sun exposure. Our Yeouth Vitamin C Facial Cleanser helps brighten your skin and smooth fine lines.
The body does not store Vitamin C so it is imperative that we consume foods that contain Vitamin C regularly! Fruits and vegetables are the magic sources when it comes to getting your daily dose of Vitamin C. If you get your daily dose of Vitamin C from natural sources, supplements may not be necessary.
Rich sources of Vitamin C include the following:
- Citrus fruits - Orange, Lemon, Guava, Grapefruit, Kiwi
- Vegetables - Broccoli, Brussel Sprouts, Capsicums, Cauliflower
Vitamin D is dubbed the sunshine vitamin because the skin naturally produces Vitamin D when it is exposed to the sun. It aids the body in maintaining healthy bones and teeth, supports the immune system, and protects against diabetes.
The skin produces Vitamin D, but at the same time, it helps protect our skin. Vitamin D aids in photodamage or skin damage from Ultraviolet (UV) Light. It also modulates skin inflammation and aids in tissue repair among its vital functions to the skin.
Sources of Vitamin D include the following:
- Flesh of fatty fish and Fish Liver Oils
- Beef Liver
- Cheese and Egg Yolk
- Beef, Pork, Chicken, Turkey, Eggs
- Foods fortified with Vitamin D like Milk, Cereals, Orange Juice, etc.
Vitamin E is an antioxidant that helps eliminate free radicals in the body, these free radicals damage cells inside our bodies. Vitamin E helps boost our immune system and protects the heart. It is also beneficial at reducing UV damage to our skin.
Sources of Vitamin E:
- Oils - Wheat Germ, Sunflower, Soybean, Safflower
- Sunflower Seeds, Almonds, Peanuts, and Peanut Butter
- Vegetables - Beet Greens, Collard Greens, Spinach, Pumpkin, Red Bell Pepper, Asparagus
- Fruits - Mangoes, Avocados
Our Yeouth Vitamin C & E Serum is fortified with Vitamin C to brighten and help fade the appearance of hyperpigmentation and dark spots. It is enriched with Vitamin E to help protect and defend the skin from future damage. Try this serum to discover the wonders of these two vitamins on your skin!
Vitamin K is beneficial for bone and heart health. It aids in the process of blood clotting, thus Vitamin E helps in healing wounds, bruises, and other skin conditions like stretch marks, spider veins, scars, and dark spots.
Sources of Vitamin K include the following:
- Green leafy vegetables - Collard, Turnip Greens, Kale, Spinach, Broccoli, Brussel Sprouts, Cabbage, Lettuce
- Oil - Soybean, Canola (many salad dressings are made with these)
- Fermented Soybeans
- Foods fortified with Vitamin K
- Some Meat, Cheese, Eggs
Minerals and Vitamins work together to make the body function properly. They play important roles so that all our body systems work and act as they are supposed to. Like vitamins, minerals are also essential nutrients that the body needs.
The minerals found in soil and water enter our bodies through the plants, animals, and fluids we take in. Minerals maintain the balance of water in our bodies and keep our bones healthy. It also helps carry oxygen in our blood and boosts our immune systems.
Minerals like Zinc, Copper, and Selenium play important roles in keeping the skin healthy. They also aid in normal skin development.
Zinc is highly present in the skin. It helps protect the skin from photodamage. It reflects and absorbs Ultraviolet Radiations (UVR) and prevents these harmful radiations from penetrating the skin. Zinc Oxide is an effective sunscreen that is highly recommended by dermatologists. Zinc also functions as an antioxidant for the skin.
Food Sources of Zinc:
- Crab and Lobster
- Red Meat and Poultry
- Beans, Nuts, Whole Grains
- Fortified products like breakfast cereals and dairy products
Selenium is also present in the cells of the skin. It protects the skin from the bad effects of free radicals. And like Zinc, it also shields the skin from UV rays. Selenium is likewise used as an effective treatment for Psoriasis.
- Brazil Nuts, Grains, Cereals, Bread
- Organ Meats, Muscle Meats, Poultry, Eggs
- Dairy products
Copper aids in boosting collagen to become mature, which is vital for skin elasticity and thickness to prevent skin aging. It also serves as an antioxidant.
Food Sources of Copper:
- Oysters and other shellfish
- Whole Grains, Beans, Nuts such as cashews and almonds
- Dark Leafy Greens, Potatoes, Black Pepper
- Organ Meats
- Dried Fruits
In addition to vitamins, minerals, and water, the following nutrients complete the major nutrients that the body ultimately needs to survive and function properly.
These nutrients are key to our life and health as they provide us energy, tools for growth and repair, and the elements needed to regulate all the chemical processes that happen inside the body. We just always need to remember that good food equals good skin and that - at least, scientifically speaking - beauty really does start from the inside.
Carbohydrates are the main source of energy for our bodies. Carbs provide glucose that is converted into energy inside the body. This is the same energy that is used by our bodies to sustain physical activities.
Carbohydrates basically come in the form of sugars, fibers, and starches and are sourced from the following:
- Healthy sources - Fruits, Vegetables, Beans, Minimally Processed Whole Grains
- Not-so-healthy sources - White Bread, Pastries, Sodas, Highly processed foods
Fats also provide energy to the body and helps the body absorb the vitamins it needs. Essential fatty acids help the body to function properly but we get these from outside sources because our bodies do not produce them.
The best sources of fats are from foods that contain it naturally, such as:
- Dairy products
The following kinds of fats are unhealthy sources:
- Saturated Fats - Butter, Beef Fat, Palm Oil, Cakes, Dishes with loads of ingredients like Pizza, Casseroles, etc.
- Artificially Produced Trans Fats (Trans Fatty Acids) - Although slowly being phased out from consumer goods, they can still be found in some foods like microwave popcorn, margarines, frozen pizza and coffee creamer
Proteins, in the form of amino acids, are the building blocks of the body. They build and repair tissues and help fight infections. Proteins are found throughout our bodies. Our body produces a variety of amino acids depending on what we consume.
The essential amino acids found in the body come from the foods that we eat, that is why proteins are an essential part of any diet.
- Healthy Sources of Proteins - Fish, Poultry, Beans, Nuts
- Plant Sources of Proteins - Legumes, Nuts and Seeds, Whole Grains, other Vegetables and Fruits
- Unhealthy Sources - Bacon, Cold Cuts, Processed Meats, Red Meats and Cheeses
Check out the 12 Superfoods that nourish the body and skin from our Yeouth Blog.
Water is one of the most important nutrients for the body and the skin! Regular intake of water is essential not only for the body but it highly impacts skin health as well. It keeps the skin hydrated so that the skin can properly fulfill its functions.
Water can be sourced naturally from the foods we eat and from other fluids. All with the same purpose of replenishing and hydrating the body in order for it to function properly.
You cannot live without these four critical components in your diet - vitamins, minerals, vital nutrients from food and lastly, water!
The combination of nutrients keeps our body and skin healthy. They protect our bodies from infections and other factors that harm our body systems. The skin in general, not just the face, needs full nourishment and protection so it can fully perform and work to protect the body. Ensuring you are absorbing these nutrients is truly the secret to attaining beautiful, healthy skin and not to mention, your overall wellness!
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