Updated: Jan 5, 2021
1. Water. Hydration, hydration, hydration! Every cell in your body needs water to work properly and your skin cells are certainly no exception. Adequate water intake improves enzymatic activity within the many layers of your skin. This is critical because when these enzymes are well-bathed, they initiate cellular processes that ultimately make the skin appear fresher and more vibrant. On the other hand, dehydration can cause the skin to look dull and wrinkled, and it can even lead to acne lesions. So, be sure to drink plenty of water each day.
2. Omega-3 Fatty Acids. Omega-3 fatty acids help reduce inflammation and combat stubborn comedones that cause congestion. They also maintain the skin's oil production and help fight the signs of aging. Omega-3's help seal in moisture while blocking out environmental irritants. Eat more healthy fats to keep your skin looking soft, supple, and radiant.
Sources include: salmon, mackerel, sardines, flaxseeds, chia seeds, hemp seeds, and walnuts.
3. Vitamin A and Beta Carotene. These two powerhouses boost the benefits of selenium to reduce inflammation in the skin. Vitamin A helps speed up the healing process, prevent acne lesions, and moisturizes the skin. Not to mention the fact that these two key ingredients may protect skin cells from UV radiation.
Sources include: eggs, carrots, sweet potatoes, dark leafy greens, broccoli, red and yellow peppers, apricots, cantaloupe, and butternut squash.
4. Vitamin C: Vitamin C can help heal damaged or irritated skin and protect against cellular breakdown caused by ultraviolet rays. It can also help protect the skin from scarring. Another benefit of Vitamin C is that it promotes collagen production, which keeps the skin looking strong and healthy.
Sources include: oranges, berries, broccoli, tomatoes, Brussel sprouts, red peppers, guavas, kiwifruit, papaya, and kale.
5. Vitamin E. Vitamin E not only helps support the immune system, it is also important for cellular function and skin health. In fact, it is known to protect against acne scarring and to improve overall skin elasticity. It is important to note that Vitamin E is more effective when consumed with good sources Vitamin C.
Sources include: avocados, almonds, wheat germ oil, sunflower seeds, pumpkin, and red bell peppers.
6. Antioxidants. Antioxidants are the ultimate skin protectors as they attack free radicals and protect against the damage that free radicals cause to the skin. Antioxidants also help to reduce pigmentation, fine lines, and wrinkles.
Sources include: spinach, berries, green tea, dark chocolate, pecans, artichoke, red cabbage, beans, and beets.
7. Selenium. Selenium is a mineral with many antioxidant properties that protect the skin. Not only does it protect from the damaging effect of UV rays, it also helps reduce inflammation. Selenium is also a key component in preserving the skin's elasticity.
Sources include: onion, garlic, corn, Brazil nuts, chicken, turkey, and fish.
8. Magnesium Magnesium balances hormones that trigger acne lesions. When adequate amounts are consumed, it helps the skin look smooth and healthy. It also prevents against environmental damage as it is involved with cellular regeneration and repair. Be sure to consume adequate levels of magnesium each day to maintain skin elasticity, moisture levels, and tone.
Sources of magnesium include: pumpkin seeds, artichoke, spinach, cashews, figs, brown rice, and artichokes.