When it comes to beauty, your skin and body are a direct reflection of what you put into it. While many people think expensive wrinkle creams, botox and even plastic surgery are the answers, there is a more natural approach you can take to anti-aging. Just like any other organ in your body, your skin requires specific nutrients to stay healthy and youthful. However, vitamin and mineral deficiencies as well as dehydration and junk foods can have a negative impact on your skin. Foods rich in vitamins and minerals can help reverse the signs of aging and help improve hair, skin, and nail health. Here are a list of some of the best beauty-enhancing foods and supplements you can take:
- Omega-3 fatty acids: Found in fatty fish like salmon and walnuts help combat inflammation and may reduce acne and redness in the body and skin
- Vitamin C: Vitamin C has an essential role in collagen synthesis. Collagen is the building block of skin, hair, muscles, and tendons, and it is what keeps our skin looking youthful and smooth.
- Sweet potatoes: Rich in the carotenoid beta-carotene, a precursor to vitamin A, which promotes keratin production and is essential for skin and nail health. The anti-oxidant properties may improve skin inflammation and help protect against free radicals, which can trigger premature aging.
- Nuts and Seeds: Rich in in the antioxidant Vitamin E, which helps combat oxidative damage and inflammation, and may protect against skin damage and visible signs of aging such as fine lines and sun spots.
- Avocado: Avocados are rich in healthy fats as well as vitamins C, A, and E which promote healthy skin, nails and hair.
- Biotin: Biotin is a water-soluble B vitamin that contributes to overall skin health, stimulates hair follicles, nourishes the skin, and helps oil glands function properly due to its fatty acid complex. When deficient, individuals may experience skin rashes, brittle nails, thinning hair, and hair loss.
- Ellagic Acid: A potent antioxidant found naturally in foods such as pomegranates, apples, grapes and strawberries. Research suggests ellagic acid may protect against skin wrinkling by preventing collagen degradation and inflammation caused by too much sun exposure.
- Eggs: Eggs are a rich source of protein, which is essential for maintaining healthy skin, including collagen and elastin production, which provide skin firmness and elasticity.
- Dark Green Leafy Vegetables: Dark green leafy vegetables such as spinach and kale are rich vitamins and minerals such as vitamin A, vitamin C, vitamin K, folate, calcium, iron and magnesium which all play a role in skin function and health.
In addition to what you put in your body, what you don’t put in may be just as important. Ultra-processed, fried foods, sugary foods and beverages, and alcohol have been linked to issues like hair loss, skin aging, and skin dehydration. When it comes to beauty, it turns out that what you put into your body may be much more important than what you put on it.
References:
References:
Bae, J., Choi, J., Kang, S., Lee, Y., Park, J., & Kang, Y. (2010). Dietary compound ellagic acid alleviates skin wrinkle and inflammation induced by UV‐B irradiation. Experimental Dermatology, 19(8). https://doi.org/10.1111/j.1600-0625.2009.01044.x
Cleveland Clinic. (2024, May 13). Biotin benefits: What the experts have to say. https://health.clevelandclinic.org/benefits-of-biotin
Essential fatty acids and skin health. Linus Pauling Institute. (2024, January 2). https://lpi.oregonstate.edu/mic/health-disease/skin-health/essential-fatty-acids
Jones, T. (2023, February 14). The 12 best foods for healthy skin. Healthline. https://www.healthline.com/nutrition/12-foods-for-healthy-skin#7.-Broccoli
Pullar, J., Carr, A., & Vissers, M. (2017). The roles of Vitamin C in Skin Health. Nutrients, 9(8), 866. https://doi.org/10.3390/nu9080866
