It is important to ensure the availability of the nutrients that best protect the health of the skin. As one of the only organs directly exposed to external elements, the skin must be protected from the inside out. Therefore, both your daily diet and skin regimen (yes, you too, men) should include protection of these 10 nutrients for the skin.
Lycopene
Lycopene is a powerful antioxidant that has natural properties that protects from UV rays. A diet rich in lycopene gives your skin a little protection from the harmful rays of the sun. Lycopene is found in watermelon, tomatoes, pink grapefruit and papaya.
Asthaxanthin
Astaxanthin is a pink compound found in foods such as shrimp and krill. It is one of the only carotene compounds that does not convert to retinol in the body, therefore, 100% of its antioxidant strengths are reserved for the fight against free radicals. With prolonged use, studies have shown that astaxanthin is unbelievable for skin health and elasticity, and has even been shown to visibly improve the appearance of the skin by reducing the signs of aging, such as dryness of Skin, wrinkles and age spots.
Vitamin C
Vitamin C is excellent for the skin, both internally and topically. Its antioxidant properties protect the skin against harmful free radicals, while promoting the natural production of collagen. According to the American Academy of Dermatology, 500 to 1,000 milligrams in diet or vitamin C supplements daily is sufficient. While the vitamin C diet can be found in citrus fruits, Brussels sprouts, red peppers and other foods, topical vitamin C is growing in popularity.
Vitamin A
Vitamin A, or its precursor, beta-carotene, is found in carrots or spinach and ensures good maintenance, and repair of skin cells and tissue. If you are deficient in vitamin A, you may notice dry or flaky skin because your skin is not being repaired fast enough. Vitamin A can be found in fruits and vegetables of red, orange and yellow, or also in dark green vegetables.
Omega-3 fatty acids
Omega-3s are associated with decreased inflammation and are known to increase the brightness of the complexion itself by blocking hydration. Good sources of omega-3s are fatty fish like salmon, walnuts and flax seeds.
Vitamin E
Vitamin E is known to counteract the harmful effects of exposure to UV rays and provides antioxidant protection. Experts indicate that natural vitamin E at around 400 mg per day has been observed to reduce sun damage and wrinkles and improves skin texture. Topical Vitamin E is used to balance the skin and reduce the appearance of "sun spots".
Biotin
Biotin is a B vitamin that is largely responsible for providing the foundation for radiant skin and for hair. Experts often recommend anywhere from 1,000-5,000 mcg per day, which usually requires a supplement. Dietary sources of biotin include peanuts, chard, and tuna.
Vitamin K
Topical vitamin K cream has been identified as one of the best (and unique) treatments available for effective reduction of dark circles.
Hyaluronic acid
Hyaluronic acid has a remarkable capacity for a total of 1,000 times its weight in water, therefore, it is an ideal food to maintain the hydration of your skin. In addition, it acts as a binding agent for the cells, keeping the skin cells from separating (ie, wrinkles).
Alpha lipoic acid
This potent antioxidant is one of the only nutrients that is both soluble in water and soluble in fats. This means that it can protect your skin cells from damage from free radicals both on the inside and the surface.
