It is very important to consume the right nutrients for a young and vibrant skin. Author of “Nourish Your Skin Right”, Dr. Mark Tager said, “We don’t need to smear everything on our face in order for our skin to benefit from nutrients. But it’s the blood flow that brings the essential nutrients.”
Dr. Tager said it’s difficult to provide a one-size-fits-all approach to nutrition, as individual needs vary based on factors such as age, genetics, lifestyle, medications, and more.
“There is no one else on the planet with skin exactly like yours. There are general recommendations that experts will give you, but some that need to be specific,” he said.
CONSUME MORE FRESH FRUIT AND VEGETABLES
The first step to take for a healthy skin is to consume vegetables and fruits, which are sources of vitamins and minerals. For example, citrus fruits and other fruits are packed with vitamin C, which is crucial for healing and protecting cells.
Dark, leafy greens are rich in iron, folate, vitamin C, magnesium and more. Together, they can help maintain levels of healthy compounds like collagen, which provides structure and elasticity to the skin, Tager said.
“Vitamin C, along with iron, is needed in good amounts to form collagen,” Tager says. says. “One of the problems with vitamin C is that it oxidizes easily and becomes impotent, so the emphasis should be on ‘fresh’.”
Tager said fruits and vegetables are also rich in fiber, a nutrient that feeds beneficial bacteria in the human digestive tract and produces compounds that help protect the skin.
LEGUMES AND GRAINS
Many people don’t get enough magnesium, a crucial mineral for more than 300 chemical reactions in the body, Tager said.
Eating more whole grains and legumes can provide magnesium, which is essential for better cell repair and maintenance to prevent skin from drying out and getting damaged.
ZINC SOURCE SEAFOOD AND NUT NUTS
Another common compound missing from a typical diet is zinc, a mineral that helps reduce inflammation in conditions like acne, Tager said. Fish such as sardines, herring and anchovies and nuts such as cashews and almonds are rich in zinc. Seafood, nuts and seeds can be good sources of healthy fats called omega 3s, which help keep your skin healthy.
REMOVE PROCESSED FOODS AND SUGAR FROM YOUR LIFE
Dr. “The biggest culprit we have is processed food,” Tager said. The combination of added sugars, unhealthy fats, and other preservatives in many processed foods can accelerate the development of fine lines on the skin and worsen inflammation.