Glowing skin is not just about the newest creams and facials, but it is also about what you feed yourself. The foods that we consume affect the skin greatly, and micronutrients are crucial for enhancing the skin’s appearance. Vitamins, minerals and antioxidants are involved in processes like making of water, skin flexibility and the shield of the skin from harm resulting from exposure to different stress factors in the environment.
Though there are macronutrients such as protein and healthy fats that are directly associated with skin health, the micronutrients are the silent performers. These little particles are involved in the repair of cells, synthesis of collagen and protection of skin from free radical damage. Lack of these nutrients causes skin dryness, premature aging, skin becoming pale, acne or inflammation of the skin.
Including micronutrients in your diet such as Vitamin C, Vitamin E, Zinc, Selenium and Omega-3 fatty acids can assist the skin to repair itself naturally. These vitamins and minerals help keep your skin moisturized, elastic and shielded from harm, thus helping your skin age gracefully and naturally.
Here Is The Role of Micronutrients in Maintaining Healthy Skin
1. Vitamin C (Ascorbic Acid)
How it helps:
Collagen synthesis: Vitamin C is essential for the synthesis of collagen, a protein that gives skin its shape. Collagen is responsible for the elasticity of the skin and as one ages the body produces less collagen hence the skin starts to sag and develop wrinkles. This process is enhanced by Vitamin C.
Antioxidant properties: It also has an antioxidant property that helps to counteract free radicals generated by pollution, UV radiation and toxins that are known to harm skin cells and contribute to skin aging.
Brightening the skin: Vitamin C prevents the synthesis of melanin and thus fades away the dark spots and gives the skin a natural glow.
Sources:
- Fruits: Oranges, lemon, strawberries and kiwi.
- Vegetables: Broccoli, bell peppers, and spinach.
Tip: Have citrus fruits or a bowl of berries as a part of your diet and opt for Vitamin C based serums for the skin.
2. Vitamin E
How it helps:
UV protection: Vitamin E is a fat-soluble vitamin, which can easily penetrate the skin and act as an antioxidant and protect the cell membranes from damage by UV light. It does not act as a sunscreen but it works hand in hand with the sunscreen to give an extra coat of protection.
Hydration: It seals in moisture in the skin and this is helpful in minimizing on skin dryness and rashing. It helps to maintain skin barrier integrity, which in return keeps the skin smooth and healthy.
Anti-inflammatory: Vitamin E can help with the inflammation and with the healing of the skin especially for people with acne prone or sensitive skin.
Sources:
- Nuts and seeds: Almonds, sunflower seeds.
- Oils: Olive oil, sunflower oil, avocado.
Tip: Take Vitamin E with Vitamin C, since both these antioxidants complement each other in enhancing skin defense and renewal. Use over-the-counter Vitamin E creams for dry or sunburned skin.
3. Vitamin A.
How it helps:
Cell turnover: Vitamin A helps in the regeneration of skin cells and also the rate at which they are replaced. Retinoids which are Vitamin A derivatives are used in skincare to minimize fine lines, eradicate dark spots, and treat acne by stimulating cell division in the epidermis layer of skin.
Acne prevention: It is also very useful in decreasing the secretion of sebum, thus useful in control of oily or acne skin.
Improves texture and tone: It is worth mentioning that Vitamin A is usually used in a daily basis, especially in the form of retinol or tretinoin, to make the skin smoother and brighter.
Sources:
- Vegetables: Carrots, sweet potatoes, and kale and other green leafy vegetables.
- Animal-based foods include liver, eggs, and dairy products.
Tip: You can increase your Vitamin A intake by consuming more colourful vegetables, but avoid the topical retinoids as they may first cause some redness. It is recommended to start using retinol gradually and at night only.
4. Zinc
How it helps:
Wound healing: Zinc is involved in the repair of the skin and the formation of new tissue in the skin.
Controls inflammation: Zinc is effective in the management of acne because it regulates the secretion of oils glands and inflammation; thus, it is suitable for people with acne or rosacea.
Barrier function: It helps to maintain the skin’s ability to protect the body from infection and environmental damage, as well as keep it hydrated.
Sources:
- Seafood: Oysters and other shellfish.
- Legumes: Chickpeas, lentils and beans.
- Seeds: Pumpkin seeds and hemp seeds.
Tip: Zinc supplements are helpful in controlling acne but do not take a lot of zinc since it may block other nutrients.
5. Selenium
How it helps:
Antioxidant defense: Selenium plays an important role in the body’s antioxidant defense mechanism. It combines with Vitamin E to protect the skin against oxidative stress by UV radiation that may cause skin cancer and skin aging.
Skin elasticity: Selenium eliminates free radicals and keeps the skin firm and elastic thus minimizing the formation of wrinkle lines.
Sources:
- Nuts: Brazil nuts are the richest source of this mineral.
- Meat and seafood: Fish, poultry, and eggs.
Tip: Selenium is another nutrient that you need in small amount; two Brazil nuts a day should be enough to give your skin the selenium it needs. It is also important not to take too much selenium as it is toxic.
6. Biotin (Vitamin B7)
How it helps:
Skin hydration: It has an involvement in the synthesis of fatty acids that feed the skin and support skin moisture, which is essential for healthy skin.
Prevents dryness: Biotin deficiency results in dry skin, skin rash, and loss of hair and brittle nails, which are all critical in enhancing beauty making this vitamin vital.
Sources:
- Foods: Breakfast foods include eggs, salmon, avocado, and whole grain foods.
Tip: The symptoms of biotin deficiency include dryness of the skin with flakiness, and brittle nails. People like using supplements such as biotin, but improving the intake of the foods containing the vitamin is a better approach.
7. Omega-3 Fatty Acids
How it helps:
Anti-inflammatory: Omega-3s are also anti-inflammatory and so are useful in conditions such as eczema, psoriasis and rosacea. These fatty acids also play a role in the regulation of sebum on the skin which is vital in the fight against acne.
Hydration: Omega-3s help to reinforce the skin’s barrier and retain moisture and exclude irritants, thus avoiding dry skin.
Sources:
- Fish: Fish like salmon, mackerel and sardines.
- Fish such as salmon, mackerel, and sardines.
Tip: Eat fatty fish at least twice a week, or take omega-3 supplements, if you want to take care of your skin, especially if you live in a dry or winter climate.
How to Make Sure You Are Getting Enough Micronutrients
Eat a balanced diet: These micronutrients are best obtained from a diet that incorporates a variety of foods including fruits, vegetables, nuts, seeds and lean proteins.
Consider supplements if needed: If your diet is limited in these nutrients, then supplements are beneficial. It is always advisable to seek the advice of a health care provider before supplementing.
Stay hydrated: Water is important in the absorption of nutrients and therefore you should ensure that you take enough water to aid in the absorption of these micronutrients.
Conclusion
Vitamins are essential in the promotion of healthy skin that reflects on the outside of the body. Although there are numerous creams and lotions in the market which can solve skin problems externally, but the inside out beauty comes from the nutrients that our body takes. Some of the nutrients include Vitamin C for collagen synthesis, Vitamin E for skin hydration and Zinc for the reduction of inflammation among others all of which help in firming the skin and preventing wrinkles.
A diet that is rich in fruits, vegetables, nuts, seeds, and healthy fats provides the body with all the micronutrients needed for skin health. No matter if you are trying to fight dryness, protect your skin from early signs of aging, or treat acne, it will be beneficial to pay special attention to these nutrients for your skin. It is always important to note that the skin is a mirror to the body and so if you feed your body with these key micronutrients then you will be able to have healthy skin for the rest of your life.
