NOURISHING YOUR SKIN FROM THE INSIDE-OUT

If you want healthy, glowing skin - lets first take a look at how we are taking care of our largest external organ internally. 

How are you feeding your skin? For example, not consuming enough mono- and polyunsaturated fats can lead to skin dryness and wrinkles.  Not only do healthy fats moisturize the skin, but they also help repair cell walls and contribute to anti-cancer properties [1]. 

MACRONUTRIENTS FOR SKIN HEALTH

• Fats: We all want that healthy “glow” that is touted in the skin market today. Well, you may not need an expensive cream if you consume enough healthy fats. Fats like Omega-3 fatty acids aid in protecting cell walls, reducing inflammation, and have anti-cancer properties [1]. Examples of healthy fats include nuts, seeds, and fatty fish such as salmon. 

• Proteins: Our bodies take the amino acids from the foods we eat to build various proteins that execute functions in the cell. Like collagen and keratin, proteins are necessary for skin health. Protein is found in a variety of foods like meat, dairy, nuts and plant-based sources like tofu [1].  

MICRONUTRIENTS FOR SKIN HEALTH

• Vitamin A: Vitamin A is necessary for all layers of the skin - providing protection and preventing the breakdown of collagen. Vitamin A also boasts benefits in cell turnover and nourishing the oil glands [1 and retinol article]. Dark leafy greens and eggs are a great source of Vitamin A. 

• Vitamin C: Vitamin C helps keep collagen performing at its best- holding its twisted shape. Vitamin C also reduces free radical damage and prevents skin cancer [1]. Vitamin C is most famously found in citrus fruits, but can also be found in leafy green vegetables as well. 

• Vitamin E: this antioxidant superhero works alongside Vitamin C to protect skin cell walls and prevent cancer. Vitamin E deficiency can lead to skin sagging and wrinkles [1]. Vitamin E is prevalent in dark leafy greens and healthy fats like avocado and oils. 

• Zinc: Zinc resides mainly on your outermost layer of skin where it works to protect and heal injuries. Zinc can also act as an antioxidant and protect from UV damage - something we are commonly exposed to [1]. Two great examples of foods rich in zinc are eggs and legumes. 

• Selenium: This mineral is a sidekick to antioxidants that help protect against UV damage. Selenium deficiencies can often lead to an increased cancer risk [1]. You can find selenium in eggs, flaxseeds, and dark leafy greens.   

HOW TO FEED YOUR SKIN WELL

The best way to get all the vitamins and minerals for optimal skin is by eating a balanced diet with plenty of fruits and vegetables. 

However, whole food supplements can fill in any gaps your nutrition may have. Garden of Life products are a good source of whole food supplements - even with specializations for skin like collagen. 

However you choose to fulfill your nutrient requirements, your skin will thank you and it will show. 

1. https://www.webmd.com/beauty/nutrients-for-healthy-skin#2
2. Pending 
3. https://beautologylab.com/blogs/lab-reads/sun-exposure-and-skin-response-mechanisms