5 Essential Nutrients you must have Every Day for Beautiful & Healthy Skin

Beautiful skin is the sign of a healthy body & good metabolism, and inner health depends on the quality of food and air we take and breathe.

Unfortunately, in most metropolitan cities, neither the air is breathable nor the eating habits are healthy. On top of this, people search for solutions for beautiful skin in chemical products rather than addressing the root cause, which may lie within them.

According to India’s top beauty and skincare nutritionist, Avni Kaul, “our skin health largely depends on our daily nutrition dose, quality of the air we all breadth and the level of pollution and dirt that our skin get exposed to. Though we cannot do much about the air pollution but improving our daily nutrition intake, we can enhance our natural beauty,  as well as minimize wrinkles, acne, inflammation, and other skin-related conditions“.

Nutritionist Avni Kaul in this article shares 5 key nutrients that everyone must take daily to have beautiful and healthy skin.

1.       Vitamin A and Beta-Carotene

Vitamin A is essential nutrition that repairs and maintain skin. Generally flaky & dry skin is a sign of vitamin A deficiency. Beta-carotene, the precursor to vitamin A, is an antioxidant that helps to reduce free radical harm that occurs due to skin damage caused by sun overexposure.

Foods sources high in vitamin A and beta-carotene include liver, collard greens, asparagus, peaches, beet greens, kale, spinach, eggs, sweet potato, cantaloupe, and red peppers.

2.       Zinc

Zinc is an important mineral that helps repair damaged tissue, prevent acne and regulate the production of oil in the skin. Zinc also protects skin from the sun’s harmful ultraviolet rays.

Good sources of Zinc in food are – Dairy products, eggs, wheat, whole grains like quinoa, rice, and oats

3.       Vitamin B

This vitamin is one of the most important nutrients that can give your skin the VIP treatment it deserves. Regular intake of Vitamin B rich foods can help ward off signs of ageing and increases moisture in the skin. Some study also claims that Vitamin B can prevent skin cancer. People who suffer from rosacea or chronic redness of the skin can benefit from supplementing with vitamin B3 (Niacin) .  Some of the best sources of Vitamin B are:

•       Whole grains (brown rice, barley, millet)
•      Meat (red meat, poultry, fish)
•      Eggs and dairy products (milk, cheese)
•      Legumes (beans, lentils)
•     Seeds and nuts (sunflower seeds, almonds)
•     Dark, leafy vegetables like broccoli and spinach.                              
•    Fruits (citrus fruits, avocados, bananas)

4.       Omega-3 fatty acids

In response to stress and low blood-glucose concentration, body produces a hormone called cortisol. Due to today’s challenging lifestyle, most people now suffer with high level of cortisol levels that let our skin’s sebaceous glands to produce more sebum (otherwise known as oil). As many of us know by now, too much oil production in our skin can clog our pores and lead to breakouts.

Omega-3 fatty acids manages overexposure of cortisol levels, which in turn helps keep skin supple and guard against wrinkle formation. EFAs (Essential Fatty Acids) which is Omega 3 is also responsible for skin repair, moisture content and overall flexibility. 

Some of the excellent sources of omega 3 fatty acids are:-

•     Soybeans (Roasted)
•     Walnuts
•     Salmon fish
•     Chia Seeds
•     Flaxseeds

5.       Vitamin C

This miracle vitamin is the holy grail of skin food. It can do just about anything it puts its mind to. Vitamin C can reduce brown spots caused by the sun, boost healthy collagen production for smooth skin, and improve the skin’s healing process leading to a quicker rebound from breakouts and acne.

Moreover, vitamin C can actually increase effectiveness of sunscreen! Next time you’re packing a picnic for the beach, don’t forget your citrus.

•       Lemon & orange juice
•       Broccoli, Brussels sprouts, and cauliflower.
•       Green and red peppers.
•       Spinach, cabbage, turnip greens, and other leafy greens.
•      Sweet and white potatoes.
•       Tomatoes and tomato juice.
• Guava 
• Strawberries
• Amla (Indian gooseberry)