Healthy skin is dependant on many factors, from what we eat to our hormone cycle (hormonal skin is real!). It’s also about knowing what nutrients are important for maintaining skin health. From vitamins to protein and water, DOSE writer Demi has everything you need to know about the best healthy nutrients for skin and how to add them to your routine…
1. Protein For Skin
The best protein rich foods for skin health:
- Egg Whites: A great natural way of fighting dry skin as egg whites provide moisture to the body.
- Soya: Can help remove dead skin and build new skin cells as soya is filled with Vitamin E.
- Meat: Contains zinc which improves the function of the sebaceous gland for healthier skin.
2. How Does Collagen Support Healthy Skin?
“Collagen is what keeps our skin from sagging, giving us that plump, youthful look,” says dermatologist Dr. Ohara Aivaz. Your body naturally makes collagen, but this production decreases with age.”Starting in our mid-20s, we slowly begin to lose collagen,” Dr. Aivaz says. “For women, we can lose up to 30% of our collagen production in the first 5 years of menopause.”
Collagen is a protein that supports bone, skin, hair and muscle health. Ultraviolet light from the sun breaks down collagen, therefore, to help prevent and support your collagen levels wear SPF everyday (read our edit of the best SPF products for face). Also eating foods like fruits and vegetables can help prevent the breakdown of collagen in your body due to their antioxidant properties.
3. Vitamin E For Healthier Looking Skin
Vitamin E is an oil-soluble vitamin, which can be used to treat skin conditions such as acne, sunburn and itchy skin. It’s also an antioxidant that can also help fight infection. Vitamin E is in many foods, such as; salmon, spinach, broccoli, sunflower seeds and hazelnuts. Try this harissa salmon recipe from Mindful Chef.
4. Omega-3 Fatty Acids
Dr Libby explains that Omega 9 fatty acids play a major role in skin repair, moisture and flexibility. As our body cannot produce these naturally, they must be consumed through diet. Increase your omega-3s with cold water, wild-caught fish or through chia seeds, flaxseeds and walnuts. Good sources of an essential omega-6 fat include evening primrose oil and blackcurrants. They can also support skin prone to whiteheads or blackheads.
5. How To Take Zinc For Skin Support
Zinc is an essential nutrient for skin, as it supports wound healing. If you scar easily after a breakout, zinc can help your skin heal faster. Dr Libby explains that zinc controls the production of oil in the skin and it also helps balance some of the hormones that can be involved in driving acne. Zinc even nourishes the scalp, helping to maintain the integrity and strength of hair. Boost your zinc food intake with oysters from clean waters, red meat, eggs, pumpkin seeds and sunflower seeds or you may like to take a supplement.
6. Is Water The Secret For Healthy Skin?
Our bodies loose large amounts of water everyday. So knowing how much water to drink everyday and sticking with it is key to support general health. Without enough water our skin can become tight, dry and prone to ageing. Drinking enough water each day can support your skin health in the following ways:
- Wrinkle prevention – Water supports your skin with maintaining moisture and increases it’s elasticity. The more elastic your skin, the fewer wrinkles you’ll see.
- Better looking skin – water helps flush out toxins in your body, which can give your skin that glowing look.
- Reduce puffiness – when your body retains water, it can look swollen and puffy. This occurs when we’re dehydrated.
- PH balance – maintaining a healthy pH balance is key to keeping your skin blemish-free and glowing. Drinking more water can help balance your pH level to give you healthy skin and prevent breakouts.
7. How Does Vitamin C Support Skin Health?
Vitamin C is an essential nutrient for skin, as it supports healthy blood, muscles, collagen and the immune system. A deficiency in vitamin C can result in slow wound healing and easy bleeding after a breakout. Vitamin C is a natural component in the skin’s dermis and epidermis layers, but the antioxidant production begins to lag as you age. You’ll want to take at least 500 – 1000 mg daily.
Enjoyed this article on The 7 most important healthy nutrients for skin? Read ‘Why Green Tea Peel Off Face Masks Are Magic For your skin’.
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Born and bred in London and an avid vegan, Demi has explored most of the hidden vegan spots in London and is on a mission to try them all. Her experience working for wellness and vegan startups has enhanced her passion for health trends and vegan food. Her time is mostly spent in vintage stores, painting or cleaning her growing sneaker collection. Her next goal is to earn her scuba diving license and hopefully explore oceans all around the world.