The 6 Best Foods for Healthy Skin

The 6 Best Foods for Healthy Skin

 Guest Blog By VeganAcneSufferers



Vitamins play a key role in keeping a healthy skin and they are one of the key ingredients to giving your skin that healthy glow it deserves. It pays to understand your own body and do some research on which vitamins would work or go well. Washing our face and applying daily moisturizers are not enough to keep our skin healthy and acne free and we have to include these key ingredients so that we may be able to achieve that healthy skin we need.

Consuming the right vitamins for your body is one best way to give your skin that radiant, healthy and youthful glow. Keeping a healthy skin does not just rely on applying topical creams and lotions and DIY treatments alone, we have to take vitamins as well if we wanted to have a healthy and acne free skin. According to health experts, vitamins and minerals in all forms play an integral role in having a healthy complexion, whether they are from foods, supplements or cream. You can keep or improve your skin by following a healthy, balanced diet free of vitamins and nutrient deficiencies as well as boost the overall health.

Keep your skin healthy with these 14 essential nutrients:

1. Vitamin A

Vitamin A, as we all know it, is a nutrient that is good for the skin. This essential vitamin for is said to be good for red cell production. This vitamin is often found in Retinoids (you can find them in topical creams prescribed by your dermatologist for acne, anti-aging, anti-wrinkles). Adding this vitamin to your diet helps increase collagen and unclog pores, when you want new cells to be efficiently produced. Good sources of this vitamin include yellow and orange-colored vegetables and fruits like carrots, yellow squash, pumpkins, cantaloupe, broccoli and red bell peppers. Dark leafy green vegetables, sweet potatoes and eggs are also good sources of Vitamin A.

Vitamin A is necessary for maintaining and repairing any damaged skin tissue. But take note that there can also be negative side effects in this vitamin. It’s basically what Accutane is all about and we note how dangerous Accutane is or can be.

Vitamin A is best absorbed by consuming fat.

2. Vitamin C

One of the benefits that anyone can get from consuming this vitamin is that it helps in boosting collagen production and cellular repair. This form of vitamin is really good for the skin as it works best by reducing any damage caused by free radicals (a harmful byproduct of sunlight, smoke and pollution). Consuming Vitamin C keeps your skin supple and healthy and diminishes any appearance of acne scars as it acts as an antioxidant and they are found in broccoli, cucumbers, tomatoes and bell peppers, even in the Banish Vitamin C Beauty Elixir.

Some or most research suggests that the oxidative damage induced by free radicals plays an important role in aging (i.e skin aging). Vitamin C supplements are said to improve skin health and slow the process of skin aging. You may also apply a Vitamin C topical cream directly on your skin to help your skin look younger and brighter and they also fight the damaging effects of the sun.

3. Vitamin E

Another vitamin that is good for the skin would be Vitamin E. This vitamin is also good for fighting free radicals that lie in our bodies – usually caused by pollution, smoking and prolonged sun exposure. Vitamin E helps in repairing your tissue and protecting your skin from cellular damage. Good sources of Vitamin E include almonds, sunflower seeds, olive oil, peanuts and tomatoes.

Taking 400 units of this vitamin daily appears to reduce the risk of sun damage, as suggested by research studies published by AAD. They also reduce production of cancer-causing cells. Vitamin E, when taken together with Vitamin A, is reportedly said to reduce basal cell carcinoma (a form of skin cancer) in 70% of the population as some studies show.

Seeds, nuts, spinach, mangoes and corn are also good sources of Vitamin E.

4. Zinc

This is not to be mistaken for a vitamin but it is still a nutrient that is good for the skin. Zinc promotes skin renewal and fights free radicals as well as prevents acne scarring. It works alongside Vitamin E and maintains the right amount of this vitamin in our blood. Zinc is found in pumpkin seeds, eggs, almonds, cashews and beef.

Zinc is either taken internally or used topically and it works to clear skin by taming oil production and effective in controlling the formation of acne lesions.

However, zinc is not meant to be used for extended periods.

5. Probiotics 

The probiotics are known as live microorganisms intended to have health benefits when either consumed or applied. Think of Yakult and other fermented foods, dietary supplements and beauty products. Probiotics work by correcting your digestive system which then affects how the food is being digested, making sure you get rid of all that bad stuff on your stomach. We all know that digestion problems can be connected to some skin concerns like acne which is why probiotics is considered as a nutrient that is good for the skin a s well. Many of the microorganisms in probiotics are the same as or similar to microorganisms living in our bodies.

6. Vitamin D 

Another vitamin that is good for the skin would be the Vitamin D. Most often, we get this form of vitamin from exposing ourselves to sunshine, however we need to take note that too much of this can also lead to skin damage. Vitamin D supports skin cell metabolism which leads or helps the skin to grow or repair by itself. It also reduces the amount of oil or sebum produced, which often leads to acne. Sources of vitamin D include fortified products like milk and cereal, salmon, swordfish, and tuna.

This vitamin also helps with chronic inflammation that can lead to skin irritation, acne, and eczema.

7. Biotin 

Although this does not necessarily fight acne, Biotin is another nutrient good for the skin as it helps with the general health of our skin such as that it improves hair, skin and nail health. Biotin is found in small amounts of food, particularly eggs, milk or even bananas, oatmeal and rice, and this vitamin is commonly used for hair loss, brittle nails, nerve damage, and other conditions.

This vitamin is an important component of enzymes that break down certain substances like fats, carbohydrates, and others. This is also known as the Vitamin B complex. Without adequate amounts of this vitamin, you may end up suffering from dermatitis (i.e itchy, scaly skin reaction).

Biotin may also be found in creams and can give your skin that instant healthy glow while hydrating your cells and increasing overall tone at the same time.

8. Vitamin K 

This vitamin is responsible for helping in blood clots as well as heal wounds, bruises, and areas affected by surgery. Other basic functions of Vitamin K include helping in treating certain skin conditions like stretch marks, spider veins, scars, dark spots and the stubborn circles under your eyes which is why it can be considered as a nutrient good for the skin. This form of vitamin can be found in different topical creams frequently used by doctors in treating patients undergoing surgery to help reduce swelling and bruising.

9. Selenium 

This is often a trace element/one of the vitamins or minerals found in foods, available as a dietary supplement. It is also a nutritional essential for humans and a constituent of more than two dozen selenoproteins play critical roles in reproduction, thyroid hormone metabolism, DNA synthesis and protection from oxidative damage and infection.

Selenium is also often found in soil and water and they play a big part in our skin’s health. Here are some benefits we can get from selenium:

  1. a) Protection From Cell Damage – Selenium neutralizes the free radical cells and other skin-damaging compounds before they can even lead to wrinkles. It also works as a key player in slowing signs of aging. Selenium works as an antioxidant in terms of reducing risks of skin cancer.
  2. b) Fight Off Skin Infection – There’s no doubt that our immune system relies on the selenium to function well. This antioxidant bolsters our body’s army of white blood cells and strengthens our response to infections—including our skin as it is the first line of defense.
  3. c) Temper Inflammation – Our skin often becomes inflamed due to the UV light, stress and other factors that are known to age skin faster and break down the collagen. With selenium, the production of inflammatory cytokines (i.e molecules that can build up in our body and harm our healthy skin) are thwarted.
  4. d) Soothes Redness And Sensitivity – Selenium helps in calming our inflamed, irritated skin. You can find or look for selenium in sprays (thermal spring water mists) as this may feel incredibly refreshing and alleviate the redness and irritation – perfect to use as a chemical peel or microdermabrasion treatment or even as a toner.
  5. e) Dandruff Treatment – Selenium, in a form of sulfide, can also be an effective antimicrobial in fighting off the yeast causing dandruff and its symptoms or even fungus leading to itchiness and discoloration on the scalp and skin. Look for this ingredient in anti-dandruff shampoos and conditioners.

10. Copper

This is another important nutrient that is good for the skin. Copper is an essential trace mineral that is found in all our body tissues and plays a vital role in making red blood cells and maintaining nerve cells as well as the immune system. This mineral also helps in building collagen and absorbing iron and it plays a role in energy production. Most of the copper is found in our liver, brain, heart, kidneys and skeletal muscle. Copper helps a lot in some ways: 1) cardiovascular health, 2) neuron signaling, 3) immune function, 4) helps fight osteoporosis, 5) collagen production, 6) prevents arthritis, and 7) acts as an antioxidant.

Good sources of copper include oysters and other shellfish, whole grains, beans, potatoes, yeast, dark leafy greens, cocoa, dried fruits, organ meats (kidneys and liver), black pepper and nuts (cashews and almonds).

RDA (recommended daily allowance) for this vitamin/mineral is around 900 mcg a day for adolescents and adults, whereas the upper limit for adults 19 years and above is 10,000 mcg or 10 mg a day.

  1. Alpha-Lipoic Acid – This has been known and considered to be a powerful antioxidant for its ability to penetrate both oil and water, affecting skin cells from both inside and outside. Alpha lipoic acid neutralizes skin cell damage caused by free radicals and repairs skin cells that were damaged by environmental assaults like smoke pollution. This is the reason why they say that this is a nutrient good for the skin as well. 

Our body produces this antioxidant naturally and it is found in a variety of foods and dietary supplements. The alpha lipoic acid also aids in weight loss, diabetes and other health problems as suggested by research studies.

  1. DMAE (Dimethylaminoethanol) – This compound is often or sometimes used as an ingredient found in lotions, creams, and other skin care products, believed to increase the production of acetylcholine. DMAE is also said to reduce the buildup of beta-amyloid (a pigment impairing cognitive function and is linked to age-related cognitive decline).

What’s good about DMAE is that this compound works mostly by deactivating the power of free radicals to harm skin cells and stabilizes the membrane around the outside of each cell, reducing any assaults caused by sun damage and cigarette smoke. It also boosts athletic performance, elevates mood and addresses depression symptoms.

  1. Hyaluronic Acid – Often made by our human body, the main job of this nutrient is to lubricate joints to ensure smooth and easy movements of the knees, elbows, fingers, and toes. They are now also reported or said to play a role in our skin cells in the sense that it acts as a glue in holding them together and keeping our skin look younger and smoother.

Hyaluronic acid is a naturally occurring substance used by our body for everything – wound healing, skin healing, and inflammation. It is said that this nutrient is good for the skin as this substance repairs any impaired tissues and regrows our skin. It is actually an anionic, non-sulfated glycosaminoglycan used to keep our skin and connective tissues lubricated, strong and healthy.

  1. Essential Fatty Acids – One sign of lacking essential fatty acids is that our skin is dry and prone to inflammation. Essential fatty acids are nutrients that our body and skin crucially need. Without an adequate supply of these nutrients, our skin produces more oil or sebum, resulting in problems.

These essential fatty acids are: Omega 3 and Omega 6 and most folks get plenty of Omega 6 (found in baked goods, cooking oils, poultry, grains, and other foods), lacking in Omega 3. These two acids have to be balanced to keep or achieve that healthy skin. Foods rich in omega 3 are cold-water fish (e.g. salmon, sardines and mackerel), flaxseed, flax, and safflower oils.

Omega 3 may also be found in supplements such as fish oil capsules or evening primrose oil.

Gentle reminder: It is best to consider eating foods first when consuming vitamins and minerals as dietary supplements. Read the Recommended Daily Intake per vitamin and mineral should you choose to take the synthetic forms of these essential nutrients.


About VeganAcneSufferers
profile veganacnesufferers
I first got acne in high school, and it came back in my early adulthood. I was able to struggle through those difficult times and come out of it a stronger, wiser, healthier person as a result. I'm here to help you do the same thing!

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