Top 8 kinds of Nutrients for science Healthy skincare
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Your skin needs the right balance of nutrients to perform its primary function: the barrier that protects your entire body from the elements.
To help keep your skin looking, functioning, and feeling good, well-cooked inside.
1. Healthy Fats
In this way, your skin gets its “light”. Too much fat in your diet can make your skin wrinkle and dry.
Focus on monounsaturated and polyunsaturated fats from plants such as nuts, seeds, avocados, and fish. These help your skin stay hydrated, firm, and flexible, and are better for your heart than saturated fat.
Omega-3 fatty acids are a type of polyunsaturated fats, which your body can do but need to build cell walls.
They also prevent the chemical that allows skin cancer to grow and spread and may reduce inflammation.
Your body converts the proteins you eat into building blocks called amino acids and regenerates them to make other proteins, including collagen and keratin, which form the structure of the skin.
Amino acids also help remove old skin.
Some amino acids are antioxidants that protect skin cells from UV rays and “free radicals” produced when your body breaks down certain foods or around cigarette smoke.
3. Vitamin A
Both the upper and lower layers of the skin need vitamin A.
It appears to prevent sun damage by disrupting the collagen-breaking process.
As an antioxidant, it may protect your skin from the sun’s rays (though it may not be the same as wearing sunscreen).
It helps the oil glands around your hair roots to work and may help the cuts and scratches to cool down, especially if you are taking steroids to reduce inflammation.
4. Vitamin C
Consider the “C” of collagen: This vitamin helps the twisted web of protein to maintain its shape.
It is also a powerful antioxidant, protecting you from free radicals and reducing your risk of skin cancer. Low levels of vitamin C can easily cause scratches and bleeding gums, as well as ulcers that slowly heal.
5. Vitamin E
This antioxidant and anti-inflammatory can also absorb energy from UV light, which damages the skin and causes wrinkles, breakouts, and skin cancer.
It works with vitamin C to strengthen cell walls.
The outer layer of your skin is five times as thick as the mineral layer.
Zinc helps your skin recover after an injury.
It is necessary for the cell walls to be stable and for the cells to separate and be special as they grow.
Zinc may protect the skin from UV damage due to the way it reacts to other metals in your body, such as iron and copper.
It also acts as an antioxidant.
Too little zinc may look like eczema, but itchy bumps will not get better if you apply moisturizers and steroid creams to it.
Selenium is a mineral that helps certain antioxidants protect your skin from UV rays. Its deficiency has been linked to a higher risk of skin cancer.
8. Food & Ingredients
Generally, fruits and vegetables are good choices because they contain skin vitamins and other antioxidants.
Some foods pack more than one nutrient in your skin, which often helps them to function better:
- Fatty fish (salmon, sardine, tuna): protein, omega-3s, selenium
- Dark leafy vegetables (kale, spinach, collards): vitamins A, C, and E; omega-3s; protein – plus selenium spinach
- Eggs: protein, vitamins A and E, selenium, zinc
- Flax seeds: omega-3s, selenium
- Vegetables (lentils, chickpeas): protein, zinc
- Avocados: healthy fats, vitamins C and E.
- Extra olive oil: healthy fats, vitamin E
Talk to your doctor if you are worried that you are not getting enough of these essential nutrients in your diet to make sure the ingredients will not affect your health in other ways.
Fish oil is a source of omega-3s, for example, but taking them may not be a good idea if you are using blood thinners or have a weakened immune system.
And zinc supplements can make some antibiotics less effective.
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