Nutrition for Healthy Skin – Part one
Proper nutrition is important for a healthy body, but did you know that it also has a huge impact on your skin? In this two-part series, we will explore some nutritional and powerhouse foods that are sure to keep you skin healthy and craving more.
- Fatty Fish
Fatty fish, such as salmon, mackerel and herring, are excellent foods for healthy skin. They are great sources of omega-3 fatty acids, which are essential for maintaining skin health. Let us explain: Omega-3 fatty acids help keep skin thick, moisturized and improve elasticity. They also help to reduce inflammation and can even make your skin less sensitive to the sun’s UV rays. Fatty fish is also a good source of vitamin E, one of the most important antioxidants for your skin. It’s important to get enough vitamin E in order to protect your skin against damage from free radicals and inflammation. Free radicals can damage the skin by trying to grab extra electrons from atoms in the skin. When atoms are taken away from molecules in the skin, it causes damage to our skin’s DNA, which can speed along aging. Finally, fish also contains zinc, a mineral that helps regulate inflammation, the production of new skin cells and overall skin health.
Avocados are high in healthy fats, which positively contributes to the health of your skin. Getting enough of these fats is key to keeping your skin supple and moisturized. One study of over 700 women found that a high intake of healthy fat, specifically the type of fats found in avocados, was associated with flexible skin. Just like fatty fish, avocados are a good source of vitamin E, which is an important antioxidant that protects your skin of oxidative damage. Avocados are also high in vitamin C, which is essential for healthy skin. Vitamin C helps your skin create collagen, which is the main protein that keeps your skin strong and healthy. Guacamole, anyone?
Walnuts are another excellent food to help keep your skin healthy. Walnuts are high in omega-3 and omega-6 fatty acids. Interestingly, a diet too high in omega-6 fats can promote inflammation. However, since walnuts have a balance of both omega-3 and omega-6 fatty acids, they fight the inflammatory response associated with a diet with excessive omega-6s. This super nut also contains other nutrients that help your skin stay healthy. One ounce of walnuts contains 6% of the Recommended Daily Intake (RDI) of zinc, which helps your skin properly function as a barrier, which is necessary for wound healing and fighting against bacteria and inflammation.
- Sunflower seeds
Nuts and seeds are great sources of skin-boosting nutrients. One ounce (28 grams) of sunflower seeds packs 37% of the RDI for vitamin E, which is important for reducing skin inflammation. They also contain 32% of the RDI for selenium, which fights skin infections and neutralizes free radicals and other skin-damaging compounds before wrinkles appear. That one ounce also contains 10% of the RDI for zinc, which helps fight viruses and bacteria associated with the development of acne, and 5.4 grams of protein, which help maintain great stores of both collagen and elastin in your skin.
What you eat has an impact on your skin’s health. Try some of these super foods and let us know how your skin feels! Comment below with some of your favourite health foods for glowing skin!