5 Best Nutrients for Healthy Skin

Healthy, glowing skin has always been a hallmark of attractiveness and is a powerful indicator of overall health for both men and women. In contrast, skin that is dry, oily, or inflamed signals that something is amiss inside the body.

“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 it’s nutritional needs,” Dr. Georgiana Donadio, founder and director of the National Institute of Whole Health in Boston, told WebMD.

Studies show that when the skin is nourished by certain vitamins, minerals, and antioxidants, it will appear healthier and younger. Here are five nutrients to keep your skin glowing:

1. Omega-3 fatty acids

Essential fatty acids (EFAs) found in omega-3 oils help repair and maintain moisture and flexibility in the skin. Since the body can’t manufacture its own EFAs, they must come from the diet, including oily fish, shellfish, sunflower oil, walnuts, and flax seeds. In addition to making the skin soft and supple, EFAs also treat many ailments, including heart disease, arthritis, and cancer. EFAs are also available in supplements.

2. Zinc

An adequate amount of zinc is a requirement for healthy skin, and a deficiency may manifest as acne. Zinc controls the production of oil in the skin, and may also control some of the hormones responsible for acne. Zinc is also essential for the immune system as well as for keeping taste, smell, and vision in tip-top shape. An adequate amount of zinc is also thought to be important in reducing the risk of prostate cancer. Zinc is found in oysters, pecans, oats, and eggs, and can be purchased as a supplement.

3. Silica

This trace mineral that the body’s connective tissues (muscles, tendons, hair, nails, cartilage, and bone) strong. A deficiency can result in less efficient healing of wounds and a reduction in skin elasticity. Silica is found in green beans, leeks, strawberries, celery, asparagus, garbanzo beans, and in the herb horsetail. It’s also available as a supplement. A Belgium study found that after taking silica for 20 weeks, sun-damaged skin improved significantly.

4. Selenium

The antioxidant selenium is a mineral that prevents free radicals from damaging cells. It also makes the skin elastic. A report published in the journal Cancer Epidemiology Biomarkers and Prevention found that selenium reduced the risk of skin cancer by 60 percent. Other studies have associated it with a reduction in the risk of breast and prostate cancer. Selenium is found in brown rice, wheat germ, tuna, salmon, eggs, and Brazil nuts, and is available as a supplement.

5. Vitamins C, E, and A

This triumvirate of vitamins is vital to healthy skin. Vitamin C reduces free radical damage, and when combined with E, protects against sun damage. Foods high in vitamin C include citrus juices, peppers, berries, parsley, and kale. The antioxidant vitamin E reduces the appearance of wrinkles and soothes dry, rough skin. It’s found in wheat germ, almonds, safflower and sunflower oils, and is even more powerful at protecting the skin when combined with vitamin A. Adequate vitamin A helps repair and maintain the skin and is often used to treat skin conditions, including acne. Carrots, liver, sweet potatoes, kale, apricots, collard greens, spinach, and cantaloupe are all high in vitamin A. All three of these important vitamins are available as supplements.