As we get older the skin becomes dull and loses its previous radiance. Many things affect the appearance of your skin. As you age your body produces less essential nutrients for beautiful skin. Thus, you need to replenish their levels artificially. There are plenty of vitamins that may help decrease the risk of wrinkles, boost moisture, and radiance of your skin.
Here are 6 amazing nutrients that can promote beautiful skin.
1. Omega-3 fatty acids
Omega-3 fatty acids are one of the best anti-inflammatory nutrients. A diet high in omega-3 fatty acids may prevent acne or decrease its severity if it was primarily caused by inflammation. Omega-3 fatty acids also improve skin barrier function. Thus, it moisturizes the skin and reduces redness, dryness, or itchy sensations. Omega-3 fatty acids accelerate wound healing and promote faster recovery after acne.
Omega-3 fatty acids are one of the most popular supplements that are taken by many people around the world. However, the are many food sources that are rich in omega-3. Include in your diet more seafood, nuts, seeds, and vegetable oils.
2. Vitamin A
Vitamin A is good for people with skin prone to acne. This vitamin is an effective antioxidant that decreases the activity of sebaceous glands making your skin less oily. Vitamin A may protect your skin from the harmful effect of free radicals and reduce their levels in the body. Lack of vitamin A in the body may contribute to clogged pores and provoke breakouts.
Taking vitamin A supplements may help your body get rid of dead skin cells. It also relieves inflammation and reduces the appearance of severe acne. Apart from supplements, you may find vitamin A in sweet potato, carrots, tuna, and leafy greens.
3. Collagen
Collagen is a protein that our body naturally produces. It helps your skin look smooth, keeps it elastic, and prevent wrinkles. However, after the age of 30, the collagen levels decrease by about 2% each year. This results in first aging signs like wrinkles and decreased skin elasticity. In addition to skin benefits, collagen also promotes a proper work of arteries, gut, brain, and joints.
You may talk to your doctor about food supplements with collagen to improve skin condition. It is also possible to get collagen from foods like bone broth, beef, legumes, and leafy greens.
4. Vitamin C
Vitamin C is very effective against certain skin conditions like scarring, hyperpigmentation, and rosacea. This vitamin may help your skin recover after acne breakouts. Many lifestyle habits can make your skin look dull but vitamin C can make your skin brighter and radiant. Vitamin C is an antioxidant that helps protect skin cells from damage caused by free radicals. Free radicals affect our body both from inside and outside.
Vitamin C helps boost collagen production in the body and has a strong hydrating effect on the skin. If applied topically, this vitamin may speed up wound healing, reduce age spots, and smooth scars.
5. Magnesium
It is not a secret that stress may cause breakouts on your skin. Magnesium may improve your skin condition and reduce acne caused by stress. Magnesium acts by lowering cortisol levels and regulating hormonal background in the body. Magnesium can also enhance the effect of vitamin C. Your body naturally produces magnesium to fight stress but sometimes you need higher amounts of it.
It is easy to incorporate magnesium-rich foods in the diet. Increase the intake of tofu, nuts, dark chocolate, and avocado to provide your body with a healthy dose of magnesium.
6. Vitamin E
Vitamin E has amazing protective properties. It can prevent premature aging caused by sun damage to the skin. Vitamin E fights free radicals in the body and acts as a powerful antioxidant. It also supports the proper work of the immune system and prevents breakouts on the skin. Vitamin can be applied topically to reduce inflammation in the affected area. There are many food sources that may provide your body with vitamin E.
