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You are what you eat. A very true and well said saying, we consider what we put on our skin but we also need to focus on what we put in our body too.

Vitamins, minerals and certain types of fatty acids are responsible for keeping your skin healthy and able to heal wounds and repair damages. When you do not get enough of these nutrients, it shows on your skin. The secret is in getting a balanced diet of whole foods consisting of 40 percent complex carbohydrates, 20 to 30 percent of lean protein and 10 to 20 percent unsaturated fats. You also need to load up with these seven essential nutrients.


Aside from free radicals protection, antioxidants are also important for the skin growth and maintenance. When your body lacks enough antioxidants, you will notice that you skin can feel dry and rough. Because these vitamins aid in cell growth, they are essential for wound healing. They also boost metabolism and circulation which can slow down premature ageing. B complex deficiency can lead to eczema, pigmentation issues and skin lesions. Vitamin D is very helpful in treating psoriasis and inflammation. Vitamin D deficiencies result in a lack of vitality in skin tone and texture.


Unfortunately, our body cannot manufacture the unsaturated fatty acids, that is why they must be obtained from food and supplements. Omega-3 fatty acids aid in healing eczema, psoriasis and wounds. They also balance sebum production in skin. Iodine, for one of the minerals, aids in healing skin infection by increasing the metabolic rate in skin. Zinc plays an important role in wound healing and skin rejuvenation by boosting immunity.


Have you ever noticed how your skin looks dry and dull when you are dehydrated? Water plays a major role in keeping your skin in its best state and glow. Lack of water leads to make the fine lines and wrinkles more prominent. The amount of water you drink should be half of your weights in pounds. Of course, this will vary according to exercise and perspire.


Fatty Fish

Being rich with omega-3 fatty acids, fishes are very important to maintain healthy skin. Omega-3 is important to maintain the thickness of the skin and to keep it hydrated. These fats reduce the inflammation caused by acne and redness, they can also make your skin less sensitive to the harmful UV rays. Fish is rich with vitamin E which is essential for protecting the skin from free radicals and inflammation. It is also a source for high quality proteins that are needed to maintain the integrity of the skin.


Avocado is high with vitamins E & C which are important antioxidants that protect the skin from damage and help creating collagen. These two vitamins are the main defenders against the oxidative damage caused by sun leading to a slower ageing process. Due to the good concentrations of antioxidants in avocado, it helps healing the dry and flaky skin associated with psoriasis and eczema. The essential oils found in avocado promote collagen synthesis and help reducing the inflammation during the healing process.


Walnuts are great source of fatty acids our bodies can’t make. They are rich with omega-3 and omega-6 fatty acids. These fatty acids are vital to the integrity of skin cell membranes which are important for retaining cells hydration. In addition, Zinc, Selenium and vitamin E are found in walnuts with good concentrations, helping against oxidative stress. These components fight the free electrons that compromise the integrity of skin-firming structures like collagen. Due to the effect of walnuts in regulating blood sugar levels, this reflects to your skin by reduced inflammation and clearer skin looking.


Broccoli is rich with Zinc, vitamin A and C. Sulforaphane is also a main ingredient in broccoli that forms a powerful protective agent against the sun damage. In addition, broccoli has anti-inflammatory effects that help lessen the impact of rashes and allergies. With its immune boosting properties, broccoli acts as a barrier between your skin and the harsh environmental aggressors, with protecting role from skin cancer by preventing the harsh sun rays from penetrating your skin.


Tomatoes contain lycopene which has a powerful anticancer effect. In addition, they are great source of vitamin C and contain Beta carotene and lutein that have been shown to protect against damage from the sun and prevent wrinkling. Vitamin C s also effective in promoting the growth of connective tissues helping in wounds healing process, along with improving skin elasticity making the skin firmer.. It is a great idea to pair carotenoid-rich foods like tomatoes with a source of fat, such as cheese.

Dark Chocolate

If you need one more reason to eat chocolate, here it is: Its effects on skin are great!
cocoa powder is high in antioxidants helping getting a skin that is less rough and scaly and less sensitive to sunburn giving the skin better blood flow bringing more nutrients to it and improve the skin density and hydration. Its components of antioxidant were found to be more effective than blueberries.

There are more nutrients that are more than amazing for your skin, such as green tea, soy, red grapes and red bell peppers. What we eat significantly affect our skin health. That is why it is very important to make sure that you get enough essential nutrients for protecting your skin.  

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