Nutrition has a lot of roles to play on the skin. The skin is the largest organ in the body, and it reflects what is happening inside. That popular phrase, “You are what you eat,” holds here. If your plate is filled with the wrong foods, it will show up on your face, your skin tone, and your overall glow. This is why nutrition on the skin is so important for maintaining a healthy and radiant appearance.
However, many people are turning to endless supplements and piling up skincare products to achieve flawless skin. If you look at those products, you will notice something: they are packed with nutrients, the same nutrients you can easily get from real food. The skin when irritated and inflamed can appear as acne, eczema, dermatitis or rosacea.
Essential Nutrients for a Healthy and Glowing Skin
fats
Healthy fats is an important nutrient that helps balance the skin’s natural oil levels, support proper hydration, reduce breakouts, and slow down visible signs of aging. Food sources of healthy fat they either contain omega-3 or omega-6 fatty acids.
- Deficiencies- Dry, rough skin and can calm irritation and symptoms of dermatitis.
- Food sources- Avocados, palm oil in moderation, groundnuts, saffron flower oil, and walnuts
Minerals
Zinc- Zinc is essential for healthy skin, especially when it comes to healing wounds and managing acne. Its anti-inflammatory powers help calm redness and swelling linked to breakouts, while speeding up the skin’s repair process. It also helps balance sebum (oil) production, reducing the risk of clogged pores and acne flare-ups. Plus, zinc strengthens the skin’s immune defenses, making it more resilient against infections.
- Deficiencies: Eczema, impaired wound healing, a scaly and dry skin
- Foods: Beans, oats, seeds, oysters, beef, cashews and other nuts.
Selenium- Selenium is an essential mineral that helps keep the skin firm and shielded. It fights off free radicals, preventing early wrinkle formation. Selenium also defends cell membranes from UV damage, inflammation, and pigmentation.
- Deficiencies: a pale and dry skin
- Foods sources: Pasta, rice, eggs, white meat, peas, potatoes, seafood and grains
Vitamins
Vitamin A-Vitamin A is essential for strengthening the outer layers of the skin and acts as a barrier against infections and damages caused by the surroundings. It is known for keeping the skin moist and hydrated. Protects the skin against sun damage by preventing the breakdown of collagen. It also helps to fight inflammation and breakouts.
- Deficiency: Its deficiency can lead to dry, itchy, and scaly skin. Lack of vitamin A can delay wound healing, leading to acne and eczema.
- Food sources: carrots, sweet potatoes, cod liver oil, fish, eggs, dairy, broccoli, yogurt, spinach, mackerel, papayas, and mangoes
Vitamin C- It serves as an antioxidant that smoothens and protects the skin from free radicals and UV rays. It helps in tissue regeneration by increasing the collagen level during skin repair.
- Deficiencies: Lack of vitamin C affects the skin and causes dryness, slow wound healing, purple spots and easy bruising.
- Food sources: Guava, citrus, kiwi, pawpaw, strawberries, parsley, bell peppers and tomatoes
Vitamins D- It is essential for its role in boosting immunity, protecting the skin against UV rays, and serving as a barrier by covering the outer layers of the skin. It also helps in wound healing.
- Deficiencies: Dry, itchy, flaky, or rough skin
- Food sources: fortified milk, yoghurt, tofu, beef, egg yolk, tuna, spinach, and mackerel
Vitamin E- This is an antioxidant that softens and keeps the skin moist and protects it from damage.
- Deficiencies: Dry, flaky and irritated skin
- Food sources: Sunflower, Nuts, oil, mango, broccoli, avocado, peanut and olive oil
B vitamins- These are essential for keeping skin healthy. They aid in the formation of new skin cells, promote wound healing, and lessen inflammation.
- Deficiencies: Acne, dry skin, rashes, and wrinkles
- Food sources: Fish, poultry, Eggs, leafy green vegetables as legumes
The Most Underrated Nutrient for the Skin- Water
Water is an important nutrient for maintaining the skin. It helps retain skin elasticity, promotes cell turnover, and removes toxins. Inadequate water intake, which can lead to dehydration, can affect the skin and make it look dull, tight, inflamed and wrinkled. Aim for at least eight glasses of water daily to replenish lost fluids and keep your skin hydrated from within.
Food sources that are high in water content includes watermelon, cucumber, strawberries, tomatoes, pineapple, oranges, grapes, peaches, coconut water, honeydew and mango
Nutrients to Avoid for a Better Skin Glow
A diet high in sugar can lead to glycation, which affects collagen and can cause wrinkles. Dairy is also tied to acne in some people. A balanced diet with fruits, veggies, and healthy fats can promote better skin. Going into how these foods affect skin could be pretty interesting. Think it’ll work for your project? Nutrients to Avoid for a Better Skin Glow
Consuming too much sugar can lead to glycation, where sugar molecules attach to collagen, weakening it and leading to sagging skin and wrinkles. It can also cause inflammation, which may worsen acne or other skin conditions.
High-glycemic foods like white bread and pastries can spike blood sugar, leading to inflammation and breakouts. Dairy products are linked to acne in some people, possibly due to hormones in milk. Also, processed foods can contribute to dull skin and accelerate aging.