wellhealthorganic.com:diet-for-excellent-skin-care-oil-is-an-essential-ingredient

Food is nothing more than fuel and our bodies function best when we fuel it with balanced and nutritious food. However, whilst many of us are conscious about our food intake with regard to our waistlines, many of us ignore that a nutritious, balanced diet is crucial to have beautiful and glowing skin.

Essential diet nutrients ingredient for healthy skin

Vitamin-A

Retinoids promote the production of skin cell renewal and carotenoids, which prevent cell destruction and premature ageing. Two types of Vitamin-A are crucial to ensure the health of your skin. Some of the Vitamin-A heavy food sources are: bright yellow- and orange-coloured vegetables and fruits, together with the greens, offer you a reasonable amount of Vitamin A.

Make sure you make the most of the mango season that is coming up! Some other sources include sweet potatoes pumpkin, tomatoes bells, yellow and red peppers, and of course carrots!

2. Vitamin-E

Vitamin E is a magic ingredient that works to keep your skin soft and smooth. Everyone loves using Vitamin E based creams on our skin because it’s one of the most potent antioxidants and can help protect against the UV-induced damage. In the night, soaked almonds are a great source of Vitamin E.

Adding more nuts (Cashews, Walnuts, Chia seeds, Flax seeds, Peanuts, etc.) to your diet can help in further increasing your Vitamin E intake.

3. Omega-3 Fatty Acids

Achieving a moisturizing glow to your skin from within is as crucial as the external one. Omega-3 fatty acids found in Salmons Oysters Sardine and a few vegetable sources like Walnuts, Chia seeds and Hemp, as well as Peanuts, are great to improve the health of your skin.

Omega-3 fatty acids when combined with Vitamin-E help improve the appearance of skin and also fighting hyperpigmentation.

4. Selenium

Selenium is a powerful antioxidant to fight sun damage dark spots and ageing. Brazil nuts, fish tomatoes, Shellfish and eggs are great Selenium sources.

5. Collagen

Collagen is an amino acid and is one of the main ingredients for our skin. It is a major component of 75% of our skin. Unfortunately, collagen degrades as we age. Certain lifestyle elements like smoking and stress can accelerate the process of collagen breakdown. Drinking a drink that is collagen-enriched is simple, however changing your lifestyle in general are the only way to ensure sustainability. Three ingredients that help in collagen production are Vitamin C, Zinc and Copper, with sufficient protein.

6. Vitamin-C

Vitamin C is a powerful antioxidant that fights skin ageing. Other than boosting collagen production, it is important for skin’s structure as well as the ability to withstand stress. The simplest way to get your regular dose Vitamin C is by having an ice-cold glass of lemonade. Consider bell peppers as well as citrus fruits or even amlaas other source of Vitamin C within our diets.

7. Zinc

Zinc is vital to clear bacteria as well as remove oil, both of which lead to acne. Beans, legumes, nuts and whole grains can be an ideal Zinc source.

8. Copper

Copper is essential for the skin’s defence, regeneration of cells and maintaining the barrier function. Lentils, Nuts, Oilseeds, Avocados are some excellent sources of copper.

Additionally the way you live your life significantly affects the appearance of your skin. Find out some of these lifestyle management tips.