6 Nutrients to Improve Your Skin and Immune System

Happy Friday #SBFamily! We all know nutrition is important for our overall health! An unhealthy diet can damage our metabolism, cause health problems and damage our skin.  Do you guys remember how last year was so rough on my skin? Every time I’d wear makeup, I’d get a full rash on my face within minutes. I sought the help of doctors, dermatologists, and nutritionists and none could give me any answers except “it could be anything." So, I turned to google university and started self-diagnosing. I came to the conclusion that it had to be my immune system was compromised from the blood transfusion I had last December. I decided to turn to nutrients and eat clean for 2 months to fix my skin from the inside-out. The food we eat can transform our bodies! Not only has my skin completely cleared, but my immune system has improved greatly and I credit this to feeding my body with the right nutrients. Here are my top six nutrients that directly benefit the skin. Also, what to eat to ensure you’re getting enough of them. Let’s jump in: 

1. Vitamin C

is a powerful antioxidant. It aids in collagen production. It can battle the signs of skin aging. Vitamin C reduces wrinkle depth and improves skin texture. It also stimulates the production of collagen in your skin. Collagen is the protein responsible for making your skin supple. So if you wish to retain smooth and youthful skin, Vitamin C can help. Most fruits are good sources of Vitamin C so try to make fruits a staple addition to your everyday diet. Vegetables like broccoli, cauliflower, tomato, Brussel sprouts, and cucumber are also good sources of this vitamin. The best sources of this vitamin C are broccoli, kale, red and green bell peppers, parsley, grapefruit, guava, kiwi, lemon and lime. Remember, Vitamin C is the holy grail of the immune system and I can't stress enough how important it is in such a time as this.

2. Vitamin E

is the key vitamin for our skin. It helps to fight free radicals and prevents premature skin aging. Vitamin E, in particular, is fantastic for young skin. It’s lovely and gentle for sensitive and inflamed skin but still packs a nourishing punch for those with dry and flaky skin. It doesn’t irritate and just gives your skin the care it needs to stay healthy! Food sources high in vitamin E include almonds, eggs, walnuts, avocados, sunflower seeds, spinach, oatmeal, and olives.

3. Vitamin A

is extremely important for skin repair and maintenance. Vitamin A can improve skin texture, moisture, elasticity, helps rebuild the skin's tissues, heals scrapes, wounds and other skin damages. Anyone who suffers from acne can benefit greatly from consuming plenty of Vitamin A or use topical products that are derivatives of this particular vitamin called RETINOL. Vitamin A is also a great anti-aging nutrient. So if you wish to keep lines, wrinkles, dull skin and other skin aging symptoms at bay then Vitamin A may be of great help. Good sources of Vitamin A include eggs, leafy greens, milk, carrots, pumpkins, liver and more.

4. Beta-carotene

is an antioxidant that helps to reduce free radicals damage. When ingested into the body, beta carotene is converted to vitamin A (retinol).  Vitamin A is important in the formation of glycoproteins. It is essential for vision and is subsequently converted to retinoic acid which is used for processes such as growth and cell differentiation. Beta-carotene is found in brightly colored foods such as carrots, papaya, red peppers. 

5. Selenium

is another powerful antioxidant mineral that helps to maintain skin firmness and elasticity. Selenium is one of the essential trace minerals required by the human body. It’s a nutrient with antioxidant properties which plays an important part in protecting cells against the effects of free radicals. Selenium is also essential for the normal functioning of the immune system and thyroid gland and can help lower the risk of joint inflammation. It’s, therefore, a nutrient that plays a very important role both in terms of your body functioning properly and as part of your skincare regime. You can find selenium in walnuts, red snapper, tuna, onion, seafood, brown rice, and whole grains.

6. Zinc

is an important trace mineral that protects the skin from the harmful ultraviolet rays. It also prevents acne and regulates the production of oil in the skin. Zinc is an important anti-inflammatory for the skin. Inflammation is one of the root causes of acne. Zinc reduces keratinocyte activation. Keratinocytes are cells that produce keratin, a tough protein that binds skin cells together. Too much keratin prevents cells from separating and leads to blocked pores, as is the case in acne. By reducing keratin, zinc helps to keep skin pores open. Good sources of zinc are pumpkin seeds, ginger, seafood, mushrooms, and whole grains.

Make these six nutrients a part of your meals and your body would be taken care of by extracting beautiful energy from the food in your stomach. This would inadvertently nourish your mind and your soul. Feed your body the nutrients it needs regularly, and you will see the difference in the way you look and feel! I hope your help! As always, thank you so much for reading. Have a wonderful weekend.