Nutrients for healthy skin

The significance of everyday foods and providing our body with essential nutrients for optimal functionality is often overlooked. Let's learn about some of these critical nutrients and how they contribute to healthy skin!

Zinc

FOUND IN: oysters, lentils, beans, red meat, pumpkin seeds

Zinc helps regulate DHEA, a precursor for testosterone which in turn helps minimise sebum production and therefore the likelihood for pores to get clogged causing an environment for bacteria to form and inflammation to occur. Zinc is also essential for wound healing and minimising scars.

Omega-3

FOUND IN: salmon, mackerel, sardines, olive oil, avocado, chia seeds, flax seeds

Omega-3s, known for their anti-inflammatory properties, play a crucial role in reducing skin inflammation, a key contributor to skin troubles. They regulate the production of pro-inflammatory molecules, as well as support the integrity of the skin barrier, improving moisture retention, making sebum more free flowing, and providing resistance against external aggressors.

Vitamin C

FOUND IN: orange, lime, lemon, kiwi, berries, guava, papaya, capsicum, broccoli, pineapple

Vitamin C is an antioxidant that neutralises free radicals, preventing damage to skin cells and alleviating inflammatory conditions like acne. Essential for collagen synthesis, it maintains skin elasticity and resilience. Additionally, vitamin C reduces inflammation, fosters wound healing, and contributes to an overall healthier complexion.

Vitamin A

FOUND IN: oily fish, liver, cheese, and butter, cod liver oil, sweet potato, pumpkin, carrot, red capsicum

Vitamin A or retinoids from animal-derived foods are key contributors to skin health, regulating keratinisation, preventing comedone formation, and modulating sebum production. Meanwhile, carotenoids in colourful, but particularly orange, fruits and vegetables act as provitamin A, offering antioxidant benefits like vitamin C.

Selenium

FOUND IN: brazil nuts, beef, turkey, sunflower seeds, dairy, eggs

Selenium is an essential trace element important for skin health. It acts as an antioxidant within the body, forming part of selenoproteins. When combined with vitamin E, selenium helps create glutathione peroxidase, an enzyme that shields skin cells from harm. In simpler terms, selenium plays a protective role in maintaining healthy skin.

Vitamin E

FOUND IN: Almonds, sunflower seeds, hazelnuts, avocado, olive oil, fish

Vitamin E, as a fat-soluble antioxidant, also plays a crucial role in neutralising free radicals, safeguarding skin cells from oxidative stress, which may otherwise induce inflammation and damage. Additionally, Vitamin E contributes to skin hydration by strengthening the skin barrier, helping to prevent excessive dryness or oiliness.

Did you find this helpful? Follow us @wildflorawellness for more wellness tips and insights into the path to healthier skin through nutrition and naturopathy.