The Six Essential Nutrients for Skin Health
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Nourish Your Skin from Within
When it comes to achieving clear, glowing, and healthy skin, topical skincare is only half the story. True skin health begins from within, relying on essential nutrients that support and nourish your skin. Let's explore the six essential nutrients that are crucial for maintaining vibrant and resilient skin.
1. Water
Because water is free and familiar, its importance is easily overlooked! It is essential to drink six to eight glasses of water each day for skin health. The deepest layer of our skin is a jelly-like substance in which our collagen and elastin fibres are embedded. This jelly is composed of 80% water. Adequate water levels are crucial in maintaining the moisture and flexibility of these fibres. Enzymes naturally found within the upper layers of the skin are also reliant on water. If water levels become low, enzyme activity is inhibited, and the skin begins to suffer.
2. Essential Fatty Acids (EFA’s)
EFA deficiency is one of the most common causes of skin problems and can contribute to premature ageing. EFAs moisturise your skin from within by nourishing the skin cells at the deepest layer of the epidermis. As this cell progresses to the upper layers of the skin, it releases its beautiful oils, creating plump, supple, smooth, glowing skin. EFA’s also help prevent skin congestion and spotty break-outs.
Food Sources: Oily fish, seeds, grains, almonds, and walnuts.
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3. Vitamin A
Vitamin A aids in the growth, maintenance, and repair of your skin, keeping it strong and supple. It has an important role to play in cellular functioning, keeping cell membranes healthy (preventing invasion by disease-causing microorganisms), helping cells to reproduce normally, and supporting healing. Because of these contributions, vitamin A is a very important nutrient for promoting strong, resilient skin.
Food Sources: Liver, orange vegetables (sweet potato, carrots, pumpkins), orange fruit (mangos, melons, apricots, peaches), dark leafy greens, and eggs.
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4. B-Complex Vitamins
B-complex vitamins are a water-soluble nutrient family that usually occur together in nature. They play a crucial role in skin health because our body cannot utilise EFAs without them. B-complex vitamins ensure that the fine oil, or sebum, produced by the sebaceous gland can get out of the follicular canal and onto the surface of the skin where it acts as a protective film. B-complex vitamins also help with mood stabilisation, stress resilience, and energy support. Make sure you have an abundant supply of these wellness warriors in your diet!
Food Sources: Liver, brewer’s yeast, legumes, leafy greens, nuts, and whole grains.
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5. Vitamin C
Vitamin C has a very important role to play in anti-ageing. Our skin is dependent on adequate levels of vitamin C in order to form quality collagen. Deficiency will result in unstable collagen fibres that rapidly degrade, leading to an increase in fine lines and visible wrinkles. Vitamin C is also an active player in the formation of connective tissues and can accelerate wound healing. It stimulates micro-circulation, strengthens the capillary walls, and improves the body’s absorption of iron, which is vital for ensuring the skin receives adequate supplies of oxygen.
Food Sources: Most fruit and vegetables. Vitamin C heroes are red peppers, currants, parsley, kiwifruit, watercress, broccoli, citrus, brussel sprouts, and tomatoes.
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6. Zinc
Most people are deficient in this vital skin nutrient. Zinc is the keratinising mineral that builds the integrity and strength of your skin. Seventy different enzymes in the skin rely on zinc! It is essential for the production of new skin cells, the production of collagen (your anti-wrinkle fibre), for healing, and for maintaining elasticity in your skin. Even a slight deficiency can result in wrinkles or a tendency to get stretch marks. Zinc is also a very important mineral for treating acne, as it helps to stabilise oil glands. It works well in partnership with Vitamin A and EFAs to clear pustules and pimples.
Food Sources: Oysters, liver, beef, lamb, pork, chicken, eggs, salmon, tuna, pumpkin, sunflower seeds, almonds, whole grains, and wheat germ.
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It can be difficult to get an adequate daily supply of these nutrients from food sources alone. Bestow products provide an important nutrient boost and help address deficiencies, ensuring your skin stays nourished and healthy.
Ready to embrace a holistic approach to skincare? Start diarising your holistic skin journey with the Bestow Blessings Journal and nourish your skin from within!