Your skin is the largest organ system in your body, think about all of the responsibilities it has to ensure so that you stay in one piece every day. By taking care of your skin from within restores healthy cells to delay the natural aging process. While establishing an SPF routine is essential but eating nutrient rich food is equally important. Here are the nutrients you need to add to your diet to nourish your skin from the inside out; 

Vitamin C

Vitamin C is considered to be a super antioxidant. Since the body doesn’t make vitamin C on its own, it is important to include proper intake of fruits and vegetables rich in vitamin C. Also, it is a huge immune system booster and is the biggest advocate for radiant skin. Top foods that are high in Vitamin C are; guava, red pepper, oranges, kiwi, strawberries, broccoli, kale, mango, pineapple and brussels sprouts.

Vitamin E

Including vitamin E into your diet helps prevent skin aging and wrinkles by neutralizing free radicals. Also, it increases collagen production to keep skin elastic and regenerate skin cells. Eating plenty of these foods every day; almonds, spinach, avocado, olive oil and sweet potatoes to ensure adequate vitamin E intake.

Water

Did you know that dehydration causes skin to look tired and dry? By drinking six to eight cups of water daily gives your skin a glowing and hydrated look. Water is nature’s anti-aging treatment, it keeps skin cells hydrated which improves skin complexion. Moral of the story, always remember to drink water throughout the day!

Healthy Fats 

Healthy fats like monounsaturated and polyunsaturated fats found in avocados, nuts, and oily fish provide adequate nutrition. Fatty acids are essential for natural skin. It keeps skin’s moisture and supple looking, for a radiant finish. Also, healthy fats offer antioxidant properties, which help your body eliminate harmful toxins from your system.

Beta-Carotene 

Eating fruits and vegetables aids to protect skin because they contain powerful antioxidants. Cellular damage caused by pollution, sunlight, smoking and other free radicals form wrinkles and aging spots. Including both, Fruits and vegetables into every meal throughout the day is essential to have a well-balanced and nutritious lifestyle.

Beta-carotene can be found in fruits and vegetables; this compound helps keep your skin and immune system healthy. Examples of fruits and vegetables with Beta-carotene include; carrots, sweet potatoes, and pumpkin.

In addition to Beta-carotene, a compound that contributes to having healthy skin and tone is lutein. This can be found in vegetables such as kale, spinach and in fruits like papaya.

Selenium 

Another food that provides healthy skin properties is selenium, a powerful antioxidant. This skin-boosting compound is also essential for making DNA, thyroid function and promoting immune system effectiveness. Protecting cells from damage is one of the key components that makes Selenium so crucial in your diet. Slowing down signs of aging, pigmentation, skin inflammation and most importantly protecting skin from UV induced cell damage. You can find Selenium in foods like; eggs, brazil nuts, tomatoes, shellfish, and broccoli.

Omega 3

Omega 3 Rich foods, like salmon has anti-inflammatory properties. These help skin to reduce inflammation and aids with skin conditions such as eczema and psoriasis. Repairing damaged skin cells is another crucial role Omega-3 foods provide for healthy skin. They heal skin from the inside out, therefore helping skin be more resilient to internal and external threats.

Dark Chocolate 

And lastly, dark chocolate…who knew this sweet treat in moderation would be healthy for the skin? The antioxidants help protect skin from UV damage, environmental radicals, while helping to increase blood flow and improving skin hydration.

Strive to include all of these foods into your daily diets to ensure having healthy skin with their specific healing and protecting properties. Bon Appétit!