October 6, 2019

Vitamins & Nutrients for Healthy and Beautiful Skin

Unavoidable factors like age, the environment, and stress can cause the skin to become thinner and hence prone to wrinkling, broken capillaries, and brown spots. In addition, there are plenty of other factors that can throw off the balance of minerals and vitamins in our bodies that are essential for our skin's health. Unlike the former group of factors, the latter is something that can be easily addressed – below we’ve listed some of the top vitamins and minerals you need for healthy and young-looking skin as well as ways to incorporate them into your daily diet!

1. Vitamin D
Vitamin D plays an important role in fighting infections, and as a result, a deficiency in this vitamin is closely linked to acne. The so-called "sunshine vitamin" is both vital and fatal for your skin's health. Let's make this clear – enough sun (read: vitamin D) is good for your skin, but too much sun (read: harmful UV rays) can be detrimental for your skin's health. So maybe instead of sweating in the sun longer than you should, look for other natural sources of vitamin D in foods, such as mushrooms, fish, and eggs. Besides, it's super-easy to start your day with a delicious and skin-vitamin-rich breakfast, since most milk and breakfast cereals are fortified with vitamin D. Besides fortified products, you can consider taking vitamin D supplements to accelerate the process of healing and getting your skin to glow.

2. Coenzyme Q10
You've probably noticed Q10 sign on various anti-age products, but have never given it too much thought. Coenzyme Q10 is a vitamin-like substance found throughout your body responsible for keeping your skin young, your heart healthy and regulates your metabolism. However, its production tends to gradually, yet significantly deteriorate with age. Coenzyme Q10 can be eaten in small amounts in meats and seafood, but to make sure your body is provided with the sufficient amount, you should consider CoQ10 supplements, which will reduce the breakdown of collagen and may help diminish those fine wrinkles around your eyes, through improving the epidermal layer of the skin.

3. Magnesium
Magnesium is one of the super-minerals that are beneficial for your whole body, including your bones, teeth, hair, and muscles, and it also helps keep your nervous system running smoothly. Moreover, research suggests that magnesium deficiency is linked to the rapid aging of the skin. Fast food and too much alcohol can leach the body of magnesium, so make sure to avoid these or at least control your intake. Chestnuts, pecans, spinach, and coconut are only some of the delicious foods you can have on a daily basis to satisfy your proper daily dose of magnesium. However, there are also quality health supplements and formulas rich in magnesium that you can take directly before going to bed or magnesium salts for topical application.

4. Zinc
Since many skincare products dry out our skin, leaving it prone to flakiness, wrinkling, or breakouts, we need some extra minerals to take care of this. Zinc is a famous healing mineral for skin health, especially important for preventing acne. Collagenase is a protein activated by zinc that allows cells to remodel collagen during the healing of wounds. Dietary sources of zinc include all sorts of nuts, sesame and sunflower seeds, rice, and various veggies. However, if you have a habit of having a glass of wine or two on a daily basis, you should consider supplements, as alcohol exhausts your levels of zinc since it's required to break down alcohol in our system. This is why hangovers are usually characterized by dull and tired-looking facial skin.

5. Silica
In contrary to magnesium and zinc, silica is not as known trace mineral that can have a major impact on your skin's health. Food sources of silica are easy to find and incorporate into your everyday diet, ranging from green apples, mangos, asparagus to different seeds you can add to your cereal bowl in the morning. There are also trace mineral drops available at the pharmacies that you can add to your water once a day. The way silica helps improve skin appearance and slows down the aging process is through contributing to process of collagen synthesis and formation of connective tissue.

We grow and change over the years, for better and for worse. Already by your late 20s, you start noticing mild changes in your skin, and with each year these become more visible and serious, unless treated properly and on time. And no, we're not talking about the excessive use of anti-aging products or botox – we're talking about natural ways of preserving your youth and beauty, the best being the ones we listed above!

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