When it comes to healthy looking skin, look at ingesting the right vitamins first. The foods we can eat are far easier to digest that the multitudes of supplements humans swallow. To help fight off free radical damage, regulate sugar levels, boost energy and build strong bones, think about eating whole grains, fresh and colorful fruits, and deep green leafy vegetables that are antioxidant rich. The following include some of their important nutrients.
The B vitamins (eight in total) help breakdown carbohydrates into glucose providing the body with energy. They help breakdown fats and proteins, which benefits the nervous system. B vitamins also help the skin, hair, eyes, mouth and liver. For example, if a person has a Biotin deficiency, the skin may take on a scaly look.
There are three Omega-3 fatty acids that are not made in one’s body: EPA, DHA, found in certain fish such as salmon and tuna, and ALA, found in plant sources such as nuts, seeds, flaxseed, and oils such as olive, soybean and canola. Omega 3s can help lower triglyceride levels, and help with inflammatory conditions such as rheumatoid arthritis and asthma. Omega-3s help moisturize the skin and help maintain cell membranes. When thinking about which fish to serve, be mindful that big, deep-sea fish or farm-raised fish may have contaminants that children and pregnant women should avoid.
Vitamin A helps maintain healthy eyes, bones and skin. Vitamin A deficiency might be associated with poor night vision or dry eyes, acne and scaly skin. Eating hydrating foods rich in Vitamin A, such as sweet potatoes, carrots, and spinach, will also enhance skin color.
Vitamin E is an antioxidant that promotes healthy skin by reducing cellular stress and inflammation: free radical damage. It is a natural defense against sun damage. Look for Vitamin E in almonds and sunflower seeds.
Remember that hydration is an important step to health. While fresh, filtered water is best, drinking whole fruit juices, including the pulp, is a good way to hydrate the body. Orange juice contains vitamin C, which helps the body build its main structural protein: collagen. Collagen is everywhere in the body including skin, bone, teeth, tendons, ligaments, fascia, and cartilage.
If a vitamin deficiency is suspected, the best way to know for sure is to speak with a naturopathic physician or a nutritionist.