Look years younger- supplements for skin
Posted on February 17 2015
Look years younger with supplements for Skin Health
The excitement is focused not only on creams, lotions and treatments you invest in for your skin but what you put into your body as well. Vitamins and minerals in all forms play an integral role in a healthy complexion, whether the source is food, supplements for skin health or even a jar of cream.
"Your skin is the fingerprint of what is going on inside your body, and all skin conditions, from psoriasis to acne to aging, are the manifestations of your body's internal needs, including its nutritional needs," says Georgiana Donadio, PhD, DC, MSc, founder and director of the National Institute of Whole Health in Boston.
By feeding your skin from the inside and out- you simply cannot help but benefit! When combined with a good diet, the right dietary supplements can help keep your skin looking not only healthy, but also look years younger.
Vitamin C. Among the most important new discoveries is the power of vitamin C to counter the effects of sun exposure. It works by reducing the damage caused by free radicals, a harmful by product of sunlight, smoke, and pollution. Free radicals gobble up collagen and elastin, the fibers that support skin structure, causing wrinkles and other signs of aging.
Make sure your diet includes plenty of vitamin-C rich foods (citrus and vegetables, red and green bell peppers, guava, kale, parsley and broccoli), which can replace the loss of the vitamin through the skin. You can also take vitamin C supplements, up to 500 to 1,000 milligrams of per day. Combined with vitamin E, vitamin C supplements can also protect skin from sun exposure.
Silica: Silica is a trace mineral that strengthens the body's connective tissues - muscles, tendons, hair, ligaments, nails, cartilage, and bone - and is vital for healthy skin. Silica deficiency can result in reduced skin elasticity and can hamper the body's ability to heal wounds. Food sources of silica include leeks, green beans, garbanzo beans, strawberries, cucumber, mango, celery, asparagus and rhubarb. In its natural form, silica is found in the horsetail herb. Silica is also available as a concentrated liquid supplement.
Zinc: The mineral zinc is an important component of healthy skin, especially for acne sufferers. In fact, acne itself may be a symptom of zinc deficiency. Zinc acts by controlling the production of oil in the skin, and may also help control some of the hormones that create acne. Zinc is also required for proper immune system function, as well as for the maintenance of vision, taste, and smell. Zinc consumption is also strongly linked to a reduction of prostate cancer.
Foods rich in zinc include fresh oysters, pumpkin seeds, ginger, pecans, Brazil nuts, oats, and eggs. Zinc can be purchased in supplement form, in both liquid concentrates and tablets.
Omega-3 Fatty Acids: Dry, inflamed skin or skin that suffers from the frequent appearance of whiteheads or blackheads can benefit from supplementing with essential fatty acids (EFAs), especially omega-3s. EFAs are responsible for skin repair, moisture content, and overall flexibility, but because the body cannot produce its own EFAs, they MUST be obtained through your diet!
Simply balancing the intake of omega-3s with omega-6s can result in smoother, younger-looking skin. EFAs are also available in supplement form - such as fish oil capsules or evening primrose oil - and are also effective at treating a wide range of disorders, from depression and cancer to arthritis and heart disease. Good sources of omega-3 oils include chia seeds, flax seeds and, for non-vegetarians, wild-harvested fish oils.
Selenium: Selenium is an antioxidant mineral responsible for tissue elasticity. It also acts to prevent cell damage by free radicals and is will known to be correlated with a reduction of breast cancer risk. It may play an important role in preventing skin cancer, as it can protect the skin from damage from excessive ultraviolet light.
Dietary sources of selenium include wheat germ, seafood such as tuna and salmon, garlic, Brazil nuts, eggs, brown rice, and whole-wheat bread. Brazil nuts are perhaps the best source, and eating just 3-4 Brazil nuts per day provides adequate selenium intake for most people.
Vitamin E: Vitamin E is another powerful antioxidant that reduces the effects of sun exposure on the skin. When combined with vitamin A, vitamin E is especially effective at preventing certain skin cancers. Vitamin E also reduces the appearance of wrinkles, and, when applied topically, soothes dry or rough skin. Food sources of vitamin E include wheat germ oil, sunflower seeds, safflower and sunflower oils, almonds, spinach, peaches, prunes, tomatoes, cabbage, asparagus, and avocados.
Vitamin A: promotes proper repair and maintenance of the skin, and deficiencies can result in a dry, flaky complexion. Topical vitamin A treatments are often used to treat acne and other skin ailments. Foods high in vitamin A include liver, chili peppers, dandelion, carrots, apricots, collard greens, kale, sweet potatoes, spinach, and cantaloupe.
The great news is that if you do have a Vitamin defiency, you will see a difference in your skin and will be well on your way to healthy skin within just WEEKS by adding supplements to your diet! Just be sure you are purchasing from a reputable company- if in doubt ask your local health food store for their recommendations.