Great looking skin comes from the inside out, and to get it, you have to do more than drink water and pop vitamins. In fact, the best vitamins for your skin come from the foods you eat, and, so, you need to know what foods provide which vitamins, and which vitamins are needed for healthy skin.
Skin is made from elastin and collagen, and if your diet doesn’t contain proper nutrients, it can’t maintain a healthy dermis or epidermis. Smoking or eating the wrong foods, such as caffeine, alcohol, or refined sugar, can also cause your skin to be unhealthy, which means it will be thin, dry, and wrinkly. So, if you want your skin to look its best, then make sure you get these things in your diet every day:
- Antioxidants. Antioxidants are critical to reverse the damage caused by free radicals, and free radicals are what make us age. To make sure you get the right antioxidants eat plenty of vegetables and fruits, but concentrate on berries, broccoli, tomatoes, red grapes, and garlic because they are superfoods, and they reverse damage caused by the sun and pollution.
- Omega-3s. Fatty fish, such as salmon, sardines, and mackerel are filled with omega-3s, and omega-3s help with blood circulation so you get more oxygen to your tissues, which means you’ll have healthier skin. Fatty fish also contains coenzyme Q10, and if you’re over thirty you need it because it boosts skin repair and protects your skin against cancer.
- Vitamin C. Vitamin C is essential to the formation and maintenance of collagen, and collagen is what gives skin firmness, form, and strength. So, if you want to prevent wrinkles and have toned skin, you’ll want to make sure you get vitamin C from food sources. Some of the best vitamin C sources include rose hips, red and green peppers, broccoli, papayas, cantaloupes, strawberries, tomatoes, parsley, and dark leafy green vegetables.
- Vitamin D. Scientists believe vitamin D from the sunshine actually helps protect your skin, but that doesn’t mean you should be sunbathing because you still have to worry about the sun’s ultraviolet rays, and researchers believe you can get the same benefits when you eat vitamin D rich foods. Vitamin D foods include egg yolks, butter, salmon, herring, mackerel, sardines, and cod liver oil.
- Vitamin E. Vitamin E is an antioxidant and is enhanced by vitamin C and coenzyme Q10. Without vitamin E the body is less able to protect itself from free radicals caused by aging, oxygenation, and pollution. The best way to get Vitamin E is from grains, seeds, nuts, or cold-pressed vegetable oils. Cold-pressed oils include peanut, safflower, seasame, rapeseed, soya, sunflower, walnut, or olive oils and are used in salad dressing or sauces, as E is destroyed by heat. Some great organic cold-pressed oils can be purchased from Graig Farm Organics.