Nutrients For Glowing Skin

James Colquhoun writes:
"Radiant skins speak of vibrant health. It’s like a neon sign that lights up your face and advertises vitality. And when it comes to your health, the skin doesn’t lie. It’s an external barometer for your level of internal wellness. Since what we eat shows up on our skin, discover 6 of the top vitamins and minerals that work in your favour to keep the complexion clear, youthful, and glowing!

1. Zinc
Zinc works around the clock to help heal and repair damaged areas of the skin. In fact, this hard-working mineral is required for over 100 enzymatic reactions in the body! It speeds up the biological processes required to heal wounds and tidy up tissue injury.

Due to these impressive functions, evidence shows that zinc can help to heal acne, fungal infections, small skin irritations, and sores.

Zinc can also help to prevent injury to your skin by reducing the production of free radicals. It also safeguards the fats in your skin against damage from sunlight and pollution.

Top Foods That Are High In Zinc:

Pumpkin seeds/pepitas, seafood (wild-caught, sustainable) and meat (organic, pasture-fed), cacao.

2. Vitamin A
Vitamin A is required for your body to produce retinol. Have you heard of this word before? It’s an ingredient commonly found in anti-aging skincare creams and face masks.

Vitamin A interacts with the skin to influence growth, cellular turnover, and the activity of oil glands. In particular, vitamin A is believed to affect skin aging and prevent acne.

Top Foods That Are High In Vitamin A:

Organ meats (organic, pasture-fed), egg yolk (from free-range eggs), and bright orange veggies (these contain beta-carotene, which your body uses to make Vitamin A).

3. Copper
Used by humans for millennia, copper is believed by many to create healing energy. Today, we know that copper is essential for many bodily functions and plays an integral role in the health of your skin.

People with a copper deficiency often experience more brittle, wrinkled skin, slower wound healing, higher inflammation, and premature greying. This is because copper plays an important role in collagen synthesis (that’s the stuff that keeps your skin smooth and supple!). It is also an integral part of the pigment which dyes our eyes, skin, and hair.

Top Foods That Are High In Copper:

Seaweed, nuts, cacao, red wine, organ meats, and legumes. Please note that copper levels will be reduced during any length of storage in tinned cans.

4. Vitamin C
Collagen is the key substance that maintains the firmness of your skin. Therefore, when your body is producing suboptimal or flawed collagen, wrinkles, and sagging skin develops.

Vitamin C is used during the biological processes to create collagen. Vitamin C is also utilized during scar tissue repair and is important for skin healing. The antioxidant action of Vitamin C also protects your skin against free radical damage.

Vitamin C is also found at high concentrations in both the outer and inner layers of the skin, which further supports its importance for your skin health.

Top Foods That Are High In Vitamin C: 

Citrus fruit, berries, bell peppers (capsicum), tomatoes, broccoli, kiwi fruit, and superfoods such as goji, acerola, and acai. 

5. Vitamin D
Vitamin D is a fat-soluble vitamin that is made from a complex series of biological reactions between cholesterol substrates and sunlight. It is used widely throughout the body for many functions, including the skin!

Some evidence suggests that Vitamin D can help to regulate skin tone and heal psoriasis. Research has found that the topical application of activated Vitamin D (calcitriol) can reduce skin inflammation.

How To Get Enough Vitamin D:

Safe sun exposure, oily fish (wild-caught), full cream dairy products (organic, pasture-raised). Older people or those with darker skin can have trouble making adequate Vitamin D, so a good quality supplement can also be helpful.

6. Vitamin E
Vitamin E is a fat-soluble vitamin that also functions as an antioxidant in the body. It can help to protect your skin against free radical and sun damage.

The body also excretes Vitamin E through the oily substance in your skin called sebum. This helps to moisturize and protect the skin. Therefore, if your skin is dry or damaged, Vitamin E can help to restore nourishment.

Good Sources Of Vitamin E:

Nuts, seeds, avocado, oily fish (wild-caught), olive oil."

The above from original article here

avocados are nutrient dense, see here

A variety of articles and recipe suggestions are found within this blog, and not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan