Ever wonder if what you’re eating is causing your skin to dull, age, and lose elasticity? Well, the wonder is over because I can tell you that you are what you eat. You literally are what you eat because every one of your cells is replaced every seven years (Source: Stanford) and the food that you intake is what those new cells are made from.
Being said, proper diet and nutrition is key in maintaining healthy, glowing, and vibrant skin. Certain vitamins and minerals are known for enhancing complexion and are responsible for maintaining younger-looking skin.
Here is a list of vitamins/minerals in certain foods that can help reverse the effects of aging and take you one step closer to amplifying your skin’s natural beauty.
Vitamin C. Vitamin C is a powerful antioxidant that fights against the damage done by free radicals on your skin. That being said, Vitamin C protects your skin cells from damage caused by exposure to UV Rays. Vitamin C’s role in collagen production makes it a vital nutrient for skin health. Tropical fruits like pineapple, citrus fruits, and mangoes are high in Vitamin C, so you get both beauty and health benefits from these types of food. Other foods high in Vitamin C include red peppers, strawberries, broccoli and sweet potatoes. So don’t forget to get your recommended daily Vitamin C to increase your body’s natural ways of collagen synthesis! (Source: OSU)
Copper. You may just think of copper as a metal or question how copper could relate to skincare, but copper has long been recognized to have various benefits for your skin. Copper is essential in collagen production, forming long strands of connected molecules called fibrils, which join together to support your tissues—these joined strands fight against skin stretching, maintaining elasticity. Not only does copper keep your skin tighter and firmer, but copper also contributes to your skin’s natural tone and can prevent wrinkles. Copper is found most concentrated in animal meat, shellfish, nuts and seeds, but is also found in whole grain foods. Try and munch on 0.9 mg of copper every day to ensure healthy collagen and elastin production. (Source: NCBI)
Vitamin A. Vitamin A reduces wrinkles, fades brown spots, evens tone, and smoothens skin roughness. Vitamin A exists in two forms in the human diet: preformed vitamin A (retinol) and provitamin A carotenoids. Retinol acts as an antioxidant helping skin cells create healthier skin cells, increasing both collagen and glycosaminoglycan production, resulting in firmer skin. Preformed vitamin A is found in animal products, including dairy, meat, and fish. Beta-carotene is one of the most important carotenoids that helps repair and protect skin tissue from UV rays. Beta-carotene is also great at preventing breakouts by unclogging pores. Foods containing high levels of beta-carotene include sweet potatoes, carrots, dark leafy greens, and butternut squash. (Source: NCBI)
Vitamin B3. Vitamin B3, also known as niacin, is a water-soluble vitamin that helps with acne and redness reduction, eliminating toxins and harsh chemicals from the skin cells. Vitamin B3 helps with the production of important enzymes that are produced less and less as we age. These enzymes produce lipids, which are responsible for skin cell growth, enhancing the skin’s natural barrier to pollutants and other irritants. Vitamin B3 is also particularly helpful with anti-inflammatory properties. Foods containing Vitamin B3 include fish, chicken, pork, liver, beef, peanuts, and mushrooms. The recommended intake of Vitamin B3 ranges from 16 to 18 mg daily.(Source: NCBI)
There you have it! Experts agree that eating a balanced diet is one of the best ways to keep your skin healthy and glowing, so remember to get your daily intake of these anti-aging vitamins and minerals!