Does the winter season leave your skin feeling dry, red, and flaky? While utilizing natural products and maintaining consistent moisture can be beneficial, your skincare regimen is only part of the solution. For truly radiant and supple skin, what you consume internally also plays a crucial role!
Here are five essential nutrients that support healthy skin and can help you achieve a glowing complexion in no time.
Nutrient |
Skin Benefits |
Nutritious Food Sources |
Supplement Guidelines |
| Omega-3s | These essential fatty acids help maintain healthy cell membranes, support moisture retention, and reduce inflammation, potentially minimizing the signs of aging. |
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If fish isn’t part of your diet or you have conditions like coronary heart disease, consider taking a supplement. Look for capsules that are certified as low in mercury and PCBs. |
| Vitamin C | A powerful antioxidant that aids in collagen production, promoting skin elasticity and repair. |
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Aim for five servings of fruits and vegetables daily to exceed the recommended intake of Vitamin C. If needed, ascorbic acid is the preferred form of supplemental vitamin C. |
| Vitamin E | Protects skin from oxidative damage and supports blood flow, delivering oxygen and nutrients to the skin. |
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Supplements typically contain around 100 IU of Vitamin E, which is significantly more than most adults require daily. Keep intake below 200 IU for optimal health. |
| Zinc | Helps regulate oil production in skin glands, promoting clear and soft skin while also assisting in skin repair. |
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Zinc is commonly included in multivitamin/mineral supplements and is available in various forms, such as gluconate and acetate. |
| Selenium | This mineral may provide protection for skin cells against damage that can contribute to skin cancer. |
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Selenium works in tandem with Vitamin E to combat free-radical damage. |
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Hydration is Important Year-Round
Winter winds can wreak havoc on your skin, leading to dryness, irritation, and more. Staying well-hydrated throughout the year aids in flushing out toxins and provides your skin with the essential moisture it craves.
If you find plain water unappealing, try creating your own spa water!
Step 1: Add fruits like apples, citrus slices, cranberries, or frozen berries to a glass container.
Step 2: Include a sprig of fresh herbs. Some great combinations include frozen strawberries with basil, lime with mint, or cranberries with rosemary.
Step 3: Fill with water, refrigerate, and enjoy your refreshing drink!
