The Best Nutrients for Healthy Skin You Shouldn't Miss

We’ve been discussing the exfoliants, skincare products, and various foods that make our skin look healthier and glowing. What we haven’t talked about is what nutrients are in them, which food has the vitamins we need, and how exactly do they work to keep us young, radiant, and beautiful.

Are you interested to know the answers? Of course you are! So, keep on reading.

1. Vitamin D

We all know that our source of vitamin D mainly comes from sunlight. What some of us don’t know is what makes sunlight good for our skin. When sunlight is absorbed by our skin, the cholesterol in our body is converted to vitamin D.

This vitamin is then processed by our livers and kidneys and gets distributed throughout the body to create new healthy cells. These new cells help in replacing the dead skin cells making our skin look rejuvenated every day.

And, sunlight isn’t the only source of vitamin D. Fishes like tuna, cod, and salmon are good sources as well.

2. Choline

Choline is a brain vitamin. Its purpose is to improve memory and keep your neurotransmitters operating at a healthy performance. For pro cheerleaders, this is good because you need choline to memorize and execute dance moves and routines.

However, the vitamin isn’t limited to that benefit alone. A study was made and published in the FASEB journal suggested that it makes skin cell membranes healthier. This effect restores elasticity and suppleness to the skin that has been damaged by prolonged sun exposure. Examples of good choline sources are liver and peanuts.

3. Beta-Carotene

Carrots aren’t the only source of the antioxidant called beta-carotene. Yellow squash, papayas, and tomatoes are good sources too. The antioxidant properties of beta-carotene prevent skin damage from free radicals and help maintain healthy skin.

Beta-carotene also helps in creating a natural glowing tan or a light orange glow. If you don’t like sunbathing, nourishing yourself with beta-carotene regularly is a nice way to get a tan.

4. Vitamin E

Like beta-carotene, vitamin E is also an antioxidant. However, vitamin E is focused more on protecting your skin from premature aging. Vitamin E absorbs the UV rays from sunlight. It also boosts your immune system.

There’s a lot of vitamin E supplements you can find in drug stores. But if you want the tastier way, kiwi, mangoes, and sunflower seeds are your go-to for vitamin E nourishment.

5. B Vitamins

Vitamin B complex or B vitamins are water-soluble vitamins yet chemically compounds. There’s a total of 8 B vitamins and each type has its own benefit. For example, vitamin B3 or niacin is caring for sensitive skin and preventing acne.

Vitamin B5 or pantothenic acid is more on hydration, especially for dry skin types. Good sources of B complex vitamins are whole grains like brown rice and barley.

6. Healthy Fats

Free radicals aren’t the cause for the skin to wrinkle. The lack of fat from the hypodermis layer is one reason for our skin to dry and sag. It’s also important what kind of fat you should take to maintain a pro cheer body and a healthy heart.

You can get polyunsaturated fats from flaxseed, fishes, and fish oil supplements. Good monounsaturated fat sources are avocados and nuts like pistachios, almonds, and cashews.

7. Vitamin C

Ascorbic acid or vitamin C have similar benefits with vitamin E. They are both immunity-boosting vitamins with free radical protection. The difference is, vitamin C stimulates collagen production.

Collagens are a type of protein that holds and cements our cells together. Having a good collagen level in your body will make your skin intact while giving a plump and youthful look.

For the best skin results, nourish yourself with both vitamin E and C for twice the protection and combined skin health effect. The best sources of vitamin C are citrus fruits. But, veggies like broccoli, cauliflower, and spinaches are good vitamin C sources as well.

There are more food sources packed with vitamins that are sure to make your skin as healthy and glowing as it can be. But, food and topical products aren’t the only factors for healthy skin. Proper sleep and hydration also play vital roles. So make sure to get a healthy amount of sleep every night and drink a lot of water to stay hydrated!

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