5 Best Nutrients for Healthy Skin

Skin is a powerful indicator of health in our body. There can be dry and oily skin, wrinkles, inflammation and acne due to unhealthy foods. Many people tend to use cosmetic products like creams, lotions, scrubs, toners and soaps in order to treat these skin problems. These expensive beauty products can do very little to the deeper roots of skin. The skin can react
very well with certain minerals, vitamins and antioxidants and these nutrients can make skin younger looking and healthy.


The connective tissues of the body, hair, muscles, nails, tendons, bones and cartilage can be strengthened with silica which is a
trace mineral. There can be reduce skin elasticity with silica and ability of the body to heal wounds is hampered by silica. Green beans, leeks, strawberries, mango, cucumber, garbanzo beans and celery are the main sources of silica. Silica is also found in horsetail herb in natural form.


Zinc is very important mineral for healthy skin. It can be good for acne problems which are due to zinc deficiency. The production of oil is controlled by zinc in the skin and it also controls the hormones which can cause acne. Zinc is required for maintenance of vision and proper functioning of immune system. Fresh oysters, ginger, pumpkin seeds, oats,
Brazil nuts and eggs are good sources of zinc. You can also purchase zinc in supplement form.

Omega 3 Fatty acids

You can use supplements of fatty acids with different skin problems like blackheads, whiteheads and inflamed skin. These
fatty acids repair skin and provide flexibility and moisture to the skin and these acids can be obtained through diet. These omega 3 fatty acids are found in grains and baked goods. These fatty acids are very effective in treating different skin disorders. Flax seeds, chia seeds and fish oil are good sources of omega 3 fatty acids.


The tissue elasticity is due to selenium which is an antioxidant. It can reduce the chances of breast cancer and it also prevents
cell damage. The skin cancer can be prevented with selenium as it can provide protection to the skin from harmful ultraviolet rays. Tuna, garlic, eggs, salmon, brown rice, Brazil nuts and whole wheat bread are good sources of selenium. You can have adequate selenium intake with Brazil which is the best source of selenium.

Vitamin A, C and E

The free radical damage can be reduced effectively with the help of Vitamin C which can be due to sun exposure or pollution. Elastin and collagen are consumed by free radicals which provide support to skin structure causing wrinkles and premature aging. Vitamin C protects the body skin overexposure of sun. guava, parsley, turnips, collard greens, red and green bell peppers and broccoli are some food sources of Vitamin C. The consumers should have whole food sources of vitamin C is good source of whole food for vitamins. The effects of sun exposures can be reduced with vitamin E which is powerful antioxidant. The skin cancers can be prevented when vitamin E is combined with vitamin A.