Skincare Ingredients

6 Best Foods for Skin Scientifically Proven to Keep Your Skin Healthy

Use sunblock, drink plenty of water, avoid the rays of the sun around noon, use eye cream, don’t smoke… There are hundreds of lifestyle tips about keeping your skin healthy. One way to have the perfect complexion that people tend to forget is through your diet.

What you eat also has an enormous effect on your well-being, and that includes the health of your skin.

Certain foods provide nutrients with protective properties. They help prevent sun damage, hyperpigmentation, acne, wrinkling, signs of aging, and more. The benefits are endless!

Check out this list of 6 foods that can help keep your skin healthy, glowing, and blemish-free.

Dark chocolate

Doesn’t chocolate cause breakouts? Yes, an excess of any food with too much sugar will produce a blemish or two, but dark chocolate actually improves your complexion!

One study showed that after adding dark chocolate to their diet for 3 months, women saw an improvement in skin thickness and hydration (1).

Another study proved that dark chocolate not only improves hydration but also has positive effects on wrinkles and skin elasticity (2).

This is due to the fact that dark chocolate has high levels of a powerful antioxidant called flavanol. This antioxidant has many healing properties such as inhibiting free radicals, improving cardiovascular health, and preventing sun damage (3).

Legumes

The most common complexion issue is acne, and one of the best natural protectors against acne is zinc. Legumes such as beans, lentils, and peas have very high levels of zinc content (4).

Zinc has an important role to play in the production of acne. In fact, it has been proven that lower zinc levels are linked to more severe types of acne lesions (5, 6).

One study suggests that zinc has antibacterial and anti-inflammatory effects and that it may decrease sebum production (7). Sebum is the type of oil produced by sebaceous glands in the skin. The buildup of this oil is what leads to breakouts.

That is to say, less sebum equals less acne, and more zinc equals clear skin!

Green Tea

Another type of “green” that is best foods for skin is green tea. This drink has been praised for centuries for its anticarcinogenic and antiinflammatory effects. Most of its beneficial properties have been traced back to its main component, epigallocatechin‐3‐gallate (8).

Epigallocatechin‐3‐gallate is a type of polyphenol flavonoid called catechin. It is beneficial in countless ways including lowering cholesterol, boosting cardiovascular health, as an antioxidant, among others.

When we talk about green tea skin benefits, catechins have a moisturizing effect and are known to boost cell renewal (9). They are also known to improve the appearance of certain conditions like atopic dermatitis, acne vulgaris, rosacea, and even protects against skin cancer (10, 11)!

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Sunflower seeds

Aside from being a healthy substitute for sugary snacks, sunflower seeds are packed with vitamin A, vitamin E, zinc, selenium, and polyunsaturated fatty acids known as linoleic acid.

Vitamin E is a very important antioxidant which improves the appearance of fine lines and wrinkles, skin firmness, skin elasticity, hyperpigmentation, and radiance (12).

The selenium found in sunflower seeds also protects the skin against photoageing (13). The same goes for linoleic acid, which has been shown to improve the appearance of skin-aging when consumed in combination with vitamin C (14). One study even showed that linoleic acid can be used to treat and prevent psoriasis (15).

Broccoli

This member of the cabbage family was recently linked to the protection of skin against the effects of UV radiation (16). It has also been shown that broccoli can inhibit the development and growth of skin tumors (17).

These unbelievable qualities can be attributed to sulforaphane, the protective chemical in broccoli extracts which boosts the production of protective enzymes that defend against UV damage (16).

Also, broccoli has been shown to improve and accelerate the wound healing process by elevating the amount of collagen found in the skin (18).

Sweet potatoes

Sweet potatoes are scientifically known as Ipomoea batatas, and they do wonders for the skin. They are a great source of beta-carotene, vitamin C, vitamin E, and potassium.

Beta-carotene is transformed into vitamin A within the body. Together, vitamins A, C, and E are powerful antioxidants which protect the skin against oxidative stress usually caused by UV radiation (19, 20, 21).

Vitamin A is actually used to treat acne vulgaris, psoriasis, and other skin conditions (21).

One study proved the antioxidative effects of sweet potatoes in an in vivo trial involving rats (22).

Conclusion

As you can see, buying a good cleanser and drinking lots of water are not the only things you can do to improve the appearance of your skin. From diminishing wrinkles to treating specific conditions like psoriasis, these best foods for skin will help you glow from within!

What are the Best Nutrients for youth? You can head off most of your common beauty concerns by simply downing the right foods. Yes! That’s right— a balanced diet will not only boost your immune system and waistline, but also it will reward you with some realistic get-gorge paybacks such as brightening your skin gloss, strengthening rickety nails, and giving your hair a shiny look.

"Your diet directly affects your day-to-day appearance and plays a significant role in how well you age," says Joshua Zeichner, MD. The genius approach according to him is to create a regular plan that constitutes what he refers to as ‘the building blocks of healthy hair and skin’. These building blocks include fatty acids, minerals, nutrients, and antioxidants that protect you from detrimental environmental stress.

If finding the eternally youthful look is one of your desired goals, try our recommended, “Eat-This! List of foods;”

• • Maple Syrup

This is the real deal—tapped from a tree, not a cornstalk—this syrup contains some colossal anti-aging benefits. It is packed with immune-boosting zinc, antioxidants, and anti-inflammatory properties. Limit yourself to one table spoon of this sticky sugary stuff and your skin will surely stun.

• • Shiitake Mushrooms

Shiitake mushrooms are the perfect way to kick the grey! Grey hair is perfect when it is age appropriate, but unfair for folks who still feel like they are way too young to go grey. One of the main causes of early greying is lack of sufficient copper. This is according to findings of a study, which was published in the Journal Biological Trace Elemental Research.

Copper is essential in producing pigments that are necessary for your skin and hair appearance. Shiitake mushrooms are one of the best copper sources. A half cup provides 71% of your daily required intake of copper—and only 40 calories!

Not a fan of shiitake mushrooms?

Try almonds, Brazil nuts, walnuts, pistachios, cashew, and peanuts which are great sources of vitamin E. Vitamin E is perfect for protecting you against sun damage, and pairs well with Vitamin C to give you a youthful skin.

• • Coconut Oil

Coconut oil is perfect for boosting your skin hydration. According to a study done by the International Journal of Dermatology, “using virgin coconut oil daily for a period of seven weeks enhances your skin hydration by 32% for individual with mild to moderate eczema. What’s more, coconut oil smells great!”

• • Yellow Bell Peppers

Best Nutrients for youth? According to the British Journal of Nutrition, individuals who consume the most yellow bell peppers and green veggies had a better bodily appearance in relation to age than those who consume less or none at all. One yellow bell pepper has 341.3 mg of vitamin C, or a staggering 569% of your DV (Daily Value). Costly wrinkle cream? Bye-bye!  

• • Tomatoes

Tomatoes are ideal sources of powerful antioxidants and Vitamin C. Just a half cup of tomato juice has around 23 mg of Vitamin C, that’s about 75% of your DV. Besides, tomatoes contain lycopene, an oxidant that strongly combat ions and molecules that suppress your immune system. Seriously, if you aren’t eating tomatoes regularly, you need to get on it for protection against skin damage and cancers. Ask for Classica tomatoes, they have been proven to be very rich in lycopene.

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• • Cucumbers

They sure might look ‘silly’, but their health benefits are monumental. A study from the Salk Institute for Biological Studies found that fisetin, a flavonol component in cucumbers, averts progressive memory and learning deficiencies linked to Alzheimer’s disease and memory loss. Besides, cucumbers are loaded with silica—a vital component that helps in muscle repair and aids circulation around skin cells, cartilage, ligaments, and bone.

It also passes as a topical treatment—you can cut it into small circles and place under your eyes to reduce sagging and swelling, place it on irritated skin to ease sunburn, and also apply it on your skin to reduce cellulite!

• • Blueberries

Blueberries are filled with antioxidants—just half a cup will give you double the amount of antioxidants you take from your every-day meals. Why does your skin need more antioxidants? The answer is simple: with more antioxidants, your skin will be able to fight damaging free radicals that are responsible for the dry, rough, and wrinkled skin. So, if you want your skin to remain supple, you should add more of these beauties into your everyday fruit collection. Besides, these berries are filled with polyphenol which helps your body in the regeneration of new skin cells. This means that the more you consume these berries, the more you might achieve a vibrant, youthful skin.

• • Extra Virgin Olive Oil

Extra virgin olive oil gives your body plenty of Essential Fatty Acids (EFAs), which can be very helpful to your skin. According to a study conducted by the Lancet Oncology—the compounds found in extra virgin olive oil help your skin resist damaging UV rays. What’s more, EFAs help your skin retain moisture, which keeps it fresh and elastic. If you would like to keep your skin fresh and supple, we recommend that you take a minimum of a tablespoon of extra virgin olive oil daily.

• • The List Goes On…

Leafy greens, kiwi, avocados, sunflower seeds, pumpkins, carrots…We can spend eternity listing all the foods that boost your skin glow! The trick lies in finding the best that offers you anti-aging agents such as antioxidants, vitamin C, E, and A, beta carotene, and healthy fats such as omega-3.

Remember as Jessica Wu, a dermatologist in Los Angeles puts it, “What you eat can affect your hormone balance, cause acne, and create or lessen inflammation, which is associated with skin aging.” Give your skin the best nutrients and you are going to witness great results.  

Works Cited

1. 1. "Biological Trace Element Research." (April, 2012.): n. pag. Web.

http://www.springer.com/life+sciences/biochemistry+%26+biophysics/journal/12011

1. 1. "British Nutrition Foundation." Nutrition Reviews 32.2 (2010): 61. Web. http://journals.cambridge.org/action/displayAbstract?fromPage=online&aid=7738408&fileId=S0007114509993461
2. 2. Dr. Rokea A. El-Azhary. International Journal of Dermatology. Mayo Clinic USA

http://as.wiley.com/WileyCDA/WileyTitle/productCd-IJD.html

1. 1. http://www.drjessicawu.com/cosmetic-dermatology

It’s often said that People are like Oreos. Diet Affects Your Skin, The good stuff is on the inside. In the science world, this statement is nothing but the truth! Beauty comes from the inside. Research has connected the link between general inner-health status and outward appearance of your skin. This is the reason why flavonoids, tocopherols, carotenoids, vitamins, and other plant extracts have widely been used in skin care industries either as oral supplements or topically applied agents in an attempt to prolong the youthful appearance of your skin.

“While there’s no mistaking how our diet affects our overall health, we’re just beginning to understand how certain foods – or lack thereof – can impact our skin’s health,” said Dr. Susan Taylor MD, FAAD, (http://www.cecity.com/advanstar/eczema/taylor_bio.htm) assistant clinical professor of dermatology at the College of Physicians and Surgeons at Columbia University in New York.

It is, therefore, correct to conclude that the adage “people are what they eat” is applicable to not only your overall nutrition and health, but also how your skin looks and feels. Being the largest organ in your body, your skin can benefit a lot from nutritional foods that have a positive impact on other major organs such as the heart.

One of our biggest drive to adopt nutritionally based products is the desire to improve your total skin health. People of all ages are struggling with common skin conditions such as sun damage, wrinkles, dry skin, rosacea, and acne, among other. These issues are very upsetting for those who are yet to understand the science of skin and nutrition. If you fall into this lot, read on!

Start with the Basics…

Drink a lot of clean water! This is basic enough, right? Water is readily available, so you have no excuse. Drinking a lot of clean water is one of the best things you can do to keep your skin in good shape. It keeps your skin moist making your wrinkles less noticeable—plus it’s a huge tick for those people with dry skin. The science behind this is that water helps your cells take in nutrients and kick out toxins. Moreover, it helps in blood circulation keeping your skin active and glowing. We recommend 8 glasses of water a day! But if you consume a lot of fruits, milk, juice, and veggies you can take less because water in these foods counts towards required daily intake.

Seek Important Minerals

The importance of minerals on your skin has heavily been overlooked, especially compared to the attention vitamins get. You should know that minerals are like “spark plugs” in your body—they carry out very important functions through enzyme reactions. Together with vitamins, they facilitate the transfer of nutrients across cell membranes in your body. In general, minerals help in;

• • Turning what you eat into energy,
• • Controlling body fluids inside and outside cells, important for skin health,
• • Maintaining proper nerve conduction and PH balance,
• • Providing structural support, and
• • Regulating tissue growth.

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You need a lot of minerals to maintain and repair your skin. The best place to obtain these is through consumption of whole food diets with a range of high-quality foods. Diet Affects Your Skin! The most important types of minerals that are important to your skin include Zinc, Sulfur, and Selenium.

And of course, Vitamins

Most likely you know this; Vitamins A, C, and E, among others, can all improve your skin health. But here's how: all these vitamins contain important components that help keep your skin in shape. For instance, according to the American Academy of Dermatology, Vitamin E and C contain important elements that are vital in reducing damages caused by free radicals—damaging byproducts of pollution, smoke, and sunlight. Free radicals guzzle up the elastin and collagen that are responsible for supporting skin structure, which causes signs of aging such as wrinkles.

Vitamin A (retinol) is widely recognized for healthy skin. Since the 1980s, this nutrient has been used as an effective treatment for psoriasis and severe acne, showing how essential this vitamin is for your skin. The science behind this is that Vitamin A influences the psychology of your skin by inhibiting sebaceous gland activity, moderating dermal growth factors, indorsing epidermal differentiation, and quashing androgen formation. It also promotes cell turnover in your skin and prevents comedones formation—the most common form of acne (Shills & Shike, 2006).

According to Georgiana Donadio, Ph.D., DC, MSc, founder and director of the National Institute of Whole Health in Boston, "Your skin is the fingerprint of what is going on inside your body, and all skin conditions, from psoriasis to acne to aging, are the manifestations of your body's internal needs, including its nutritional needs."

Understand the needs of your skin, and go for the right kind of foods for a glossy and more youthful skin. What are the right kinds of foods? There is plenty out there in your local grocery. Foods rich in essential antioxidants for your skin include: sweet potatoes, dark leafy greens, berries, cantaloupe melons, dried apricots, tropical fruits such as mangos, tuna fish, sweet red peppers, eggs, liver, milk, cereals, mustard greens, avocado, beet greens, peanuts, spinach, almonds, papaya, oranges, pineapples, strawberries, green tea, and so on. The list is practically endless!

The idea we are trying to show here is to achieve beautiful skin you have to eat a lot of natural foods, or obtain these nutrients from perfectly prepared supplements. Smart dermatologists will tell you that the best way to nurture your skin is from the inside out, because we believe that skin and nutrition have a profound connection.

Works Cited

1. 1. http://www.nhs.uk/Conditions/vitamins-minerals/Pages/vitamins-minerals.aspx
2. 2. http://www.webmd.com/beauty/skin/nutrients-for-healthy-skin-inside-out?page=1
3. 3. Shills & Shike, Modern Nutrition in Health and Disease. Lippincott Williams & Wilkins, 2006. Print.

Nutrients for skin is the key to a healthy, more youthful skin lies beyond what soap you use. Your skin usually reflects your diet (1, 2), so whatever you eat is likely to have an instantaneous impact on your skin compared to what you apply topically. Yes, we know that run-away mascara or a perfectly applied foundation will give you a model’s look, but how can you get that indefinable show-stopping look without applying toxic products? It is all about beauty from the inside out!

According to Jessica Wu, MD, a dermatologist in Los Angeles and author of Feed Your Face, “What you eat can affect your hormone balance, cause acne, and create or lessen inflammation, which is associated with skin aging.”

Dr. Georgiana Donadio, Ph.D., DC, MSc, founder, and director of the National Institute of Whole Health in Boston also agrees that ‘your skin is the thumbprint of activities of your body from within!’

Based on Chinese and integrative medicine, every organ in our body is linked to an exterior feature. For example, our hair and nails are related to our kidneys, our eyes are a reflection of our livers, and the health of our skin is heavily linked to our hormonal and digestive system. So if these organs and systems do not function appropriately, whether due to toxicity, stress, infection, or nutritional deficiency, our exterior organs suffer. Need a beautiful skin? Mind what you eat!

Beauty from the Inside Out: Nutrients for Skin

Of all the information we have access to on skin and beauty, probably the gaudiest buzz may be what we have heard about the power of minerals, vitamins, and other nutrients to give our skin a more glowing, healthy, and youthful spark.

We have assembled some of best nutrients for your skin and the best primary sources to get them. Read on!

Vitamin C

As a very strong antioxidant, vitamin C helps diminishes oxidative stress to your body, while also reducing cancer risks (3). This nutrient is very important in body’s production of collagen, and this component is very essential in revitalizing aging skin and repairing photo-damaged skin. Research have shown that vitamin C is most effective when ingested orally, this way collagen is released faster in the body which mitigates the effects of radicals that helps maintain a more youthful skin (4). You can obtain this important nutrient from turnip greens, collard greens, red and green bell peppers, grapefruit, beet greens, acerola, guava, and broccoli.

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Vitamin A

Dr. Des Fernandez, the founder, and formulator of Environ once said, “Aging skin is a direct result of sun-induced vitamin A deficiency. Correct the deficiency and you’ll have a more radiant skin. ”

So, if you want to turn back the hands of time, vitamin A is your go to nutrient (5). This nutrient is also very crucial for skin repair and maintenance if you are suffering from the dry or flaky skin. You can directly obtain vitamin A from red peppers, cantaloupe, sweet potatoes, spinach, kale, beet greens, peaches, asparagus, collard greens, and liver.

Vitamin E

Vitamin E is also a very important antioxidant, and in its purest form, it is very versatile (6). It has been used in skin care industry for a long period as a topical cream ingredient, but recent works have shown that this nutrient is very effective when ingested orally (6). As an antioxidant, Vitamin E help combats free radicals caused by sun exposure, processed foods, smoking, and pollution. If free radicals are not fought out of your body, you will be susceptible to early aging (7). You can obtain this nutrient from foods such as olives, oatmeal, spinach, pine nuts, sunflower seeds, asparagus, avocados, walnuts, eggs, and almonds.

Omega-3

Omaega-3 essential fatty acids are known to be anti-inflammatory. Regular consumption of these EFAs can significantly improve numerous inflammatory skin conditions and may also help eradicate stubborn acne (8). Besides, they help the skin remain supple and guard against premature wrinkles formation. Food sources rich in EFAs include chia seeds, flaxseeds, sardines, mackerel, salmon, and walnuts. Fish oil pill is also a great supplement.

Selenium and Zinc

These two trace minerals are very important nutrients for skin. Selenium is a strong antioxidant mineral that helps in maintaining skin elasticity and firmness (9). It can also prevents acne and skin cancer. Zinc, on the other hand, help in healing wounds and repairing damaged tissues. It also protects your skin from harmful UVs (9). You can obtain selenium from poultry, brown rice, seafood, onions, herring, germ, wheat, liver, red snapper, and walnuts. Zinc can be acquired from poultry, whole grains, mushrooms, legumes, seafood, ginger, pumpkin seeds, pecans, and oysters. 

EVER HEARD OF INGESTIBLE SKIN CARE—YOU ARE WHAT YOU EAT!

Many of us—beauty conscious people—incorporate anti-aging, skin tightening, or acne-fighting topical products such as creams, cleansers, sunscreen lotions, and gels into our daily skincare routine. However, these products aren’t as effective as their manufacturers want you to believe. Besides, they take much of your time in the mirror! Also know best ingredients for skin.

This explains why people are stepping away from orthodox beauty solutions and concentrating on how to eat and drink their way to a beautiful skin. Picture it this way, if you eat fruits and your skin needs some additional vitamin C, the body will automatically absorb it into the bloodstream, and off to where it is needed.” However, the moment you load Vitamin C-rich creams onto your skin, it’s absorbed whether or not your skin needs it. And as the old saying goes, “Too much of anything is poisonous.”

Ever heard of ingestible skin care?

Also called ‘drinkable skin care’, this revolutionary beauty solution aims to treat your skin issues by nourishing it from “inside out.” Still not getting the concept? In essence, this beauty solution requires you to ingest (eat or drink) the foods that are antioxidant-rich or take beauty supplements for you to achieve a glossier, more youthful skin. These beauty products come in numerous forms - drinks, gummies, capsules, pills, and soluble powders – with the primary goal being to convey the ingredient in the best way possible.

The idea of ingestible skin nutrients might be seen as strange by some eyeballs, but the premise that human skin needs to be cultivated from the inside out has been practiced for a long time, especially in Asia.

Here in the West, people have been a little bit reluctant to adopt the idea; they wholly depend on topical creams and lotions to do the trick. However, after extensive awareness, people are starting to realize the effectiveness of ingestible nutritional cosmetics over the conventional topical creams and lotions.

Sometimes it is not easy to access some of the skin-nourishing nutrients direct from the natural sources—that is why bioavailability is a great factor influencing the cost of ingestible beauty products.

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Ingestible and nutritional skin products promise everything you ever wanted from your skin; from stronger, softer skin to renewed vivacity (1, 2, 3). Specialists remain skeptical about these newly found beauty products, but they are not entirely dismissive.

"Some powders contain high doses of nutrients, antioxidants, and probiotics," says Jessica Weiser, MD a dermatologist at the New York Dermatology Group.

So, even though most beauty supplement firms claim to be the best in the game, you need a lot of careful considerations before investing in products that might end up being trash! If the company is not clear-cut on what kinds of ingredients they are using in making their beauty products, you better learn about nutrients that improve your skin and ingest them directly from their natural sources. After all, this is the best way!

Here are some of the best ingredients for skin;

• Lycopene—an age-defying rejuvenation. Lycopene helps your skin be resilient and taut by fighting free radicals and enhancing your skin’s metabolism (4)—meaning new skin cells.
• Hyaluronic Acid—for a supple, soft skin (5, 6). According to Dr. Natasha Turner, New York Times bestselling author of The Supercharged Hormone Diet, hyaluronic acid is one of the building blocks of collagen; everything that you need for a perfect, youthful skin.
• The Omegas—for combating scars, dark spots, and acne (7). Omega 3, 6, and 9 fatty acids are ideal for rejuvenating the top dermis of your skin from within, reducing acne scarring. They also repair your skin to its former youth and help against dark spots.
• Resveratrol—for turning back the hands of time (8). Think of this nutrient as hyperactive Omegas. It may also help protect your skin against germs, bacteria, viruses, and skin infections (9).
• Vitamin K—for fighting wrinkles (10). This helps bring calcium to the right places of your skin and also help in the circulation system.
• Other useful ingredients—vitamin, A, E, C, and B complex. All are important in skin repair and maintenance and combine well for a glossier, youthful skin (10). All extracted from readily available foodies such as veggies, meat, eggs, liver, and fruits.

5 Essential Minerals Your Skin Craves

When it comes to skincare, the importance of essential minerals has always been overlooked, especially given the attention that vitamin C, E, B, and A receives. This is a grave omission because minerals are considered the “spark plugs” of the body. They facilitate crucial bodily functions through enzyme activities.

In addition, together with vitamins, minerals facilitate the transfer of best nutrients across the cell membranes. Minerals are essential in regulating tissue growth, provision of structural support, help in contraction and relaxation of muscles, aid in proper nerve conduction, and maintenance of body PH balance (1, 2, 3).

Just like vitamins, minerals help in the overall functioning of the body and are crucial in maintaining a healthy vibrant skin—and as we have always said, your skin is a representation of what goes on inside your body.

To achieve a perfect skin from the inside out, you need a variety of minerals (2). And the best way to obtain them is through ingestion of rich assortment of quality foods. Our dermatologists have compiled a list of minerals they believe will be super effective in giving you the radiant skin you have always desired.

1. Sulfur

Sulfur is one of the most abundant minerals in the human body (4)—it is present in every body’s cell but it’s highly concentrated in nails, hair, and skin. Sulfur deficiency will always mean problem, not only in your skin but your entire body.

According to the University of Pittsburgh Medical Center, “Sulfur is great for healing skin wounds, clearing blemishes, minimizing pores, illuminating the skin, and fighting bacteria that might cause infections.”

Traditionally, dermatologists advised people to use topical skin care products with sulfur to fight dandruff, eczema, rosacea, dermatitis, and acne (5). But with the proven benefits of beauty from inside out, they are advising people to consume foods rich in these products such as fermented cruciferous veggies, kale, asparagus, Brussels sprout, onions, garlic, pastured eggs, and grass-fed pastured meats such as chicken and beef.

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      2. Silica

Obtained from dietary foods such as rhubarb, asparagus, celery, mango, cucumber, strawberries, garbanzo beans, green beans, and leeks—silica is considered one of the best nutrients for skin elasticity (6). It is responsible for your body’s connective tissues like cartilage, bones, nails, ligaments, hair, tendons, and muscles, and is very vital for the general health of your skin. It also contains healing properties meaning that it aids in skin recovery.

      3. Zinc

According to an article published in the European Journal of Dermatology in 2000, “Zinc is exceedingly efficient in fighting tenacious acne.” Meaning if you have a continuous acne breakout, you might be suffering from zinc deficiency.

Zinc is responsible for controlling the production of oil in your skin and it aids in hormonal balance to control (7)– hormonal imbalance is a known cause of acne breakout. Moreover, zinc is believed to have antioxidant properties that protect your skin from premature aging (7). You can obtain this essential minerals and nutrient from seeds, peas, soy foods, fortified cereals, sea vegetables, legumes, liver, and lean meat among others.

4. Selenium

When it comes to super nutrients for your skin, selenium ranks up there with the best. Its importance lies in its capability to fight free radical that damages your skin cells (8). It is also responsible for maintaining moisture content and elasticity of your skin. Its deficiency, therefore, means that you will have a dry, scaly skin. Paired with vitamin E, selenium is a powerful antioxidant that helps boost glutathione production in your body—a compound that is excellent in decreasing and controlling acne (9).

Dietary sources of this important mineral include whole-wheat bread, brown rice, eggs, Brazil nuts, garlic, and seafood such as salmon and tuna; selenium is responsible for tissue elasticity. Nutritionists claim that Brazil nuts are the best sources, so it is important to have them in your kitchen in plenty.

5. Copper

Copper promotes the production of elastin and collagen (10)—two compounds that give your skin strength and elasticity. Besides, copper enhances the functionality of other antioxidants such as selenium to protection your skin and body against oxidative damages (9). It also works with a variety of vitamins and zinc to provide your body with enough elastin—ensuring that your skin remains flexible and supple. Dietary sources rich in copper include cashews, soybeans, mushrooms, and sunflower seeds.