Achieving healthy skin can be a big task. There are many vitamins, minerals and antioxidants that are great for improving skin look and health. But how do you know what foods to eat and supplements to add that can help you reach your skin care goals? As a beauty and skincare expert, here are my tips I follow to help achieve my own healthy skin and what I recommend to my clients every day.
Vitamin C rich foods are great for your skin because they help your skin make more collagen. Collagen is what makes your skin taught and prevents sagging. If you're older, extra vitamin C will help your skin retain some of its "bounce." If you're young, it can help increase your overall skin texture and springiness, too. Tomatoes and citrus fruits are a great way to get your vitamin C. If you aren't a huge fan of whole fruit, look for pure fruit juices without added sugar to help boost your intake. You can also supplement with a multivitamin or vitamin C capsule if you aren't getting enough in your diet. Vitamin C also helps boost your immune system and can keep you from catching illnesses.
Vitamin E is responsible for soft and smooth skin. I use vitamin E oil on acne spots to help banish them from my skin. You can find vitamin E in nuts, spinach, and shellfish, plus any dark leafy vegetable. I like to make salads with tuna fish, walnuts and tons of spinach to pack my vitamin E into my lunch break. You can, again, take a vitamin E supplement if those foods aren't your favorite. A bonus to vitamin E is that it can help avoid skin dryness, so winter time or dryer climates absolutely must have vitamin E in their diet to achieve optimum skin health.
Vitamin Bs are responsible for a lot of body functions, but one in particular called biotin can give you amazing skin. Biotin helps your body process fat, and keeps your skin and hair hydrated. While you can supplement biotin, it's better to get it from food sources. Whole grains are an excellent source of biotin. Whole grains are a great swap for processed wheat products, so swap your white bread for a loaf of whole wheat at the store. If you're gluten intolerant, try a whole grain bread made from flax or almond flour. Whole grains also help with digestion, so be sure to get some into your diet.
Omega-3s are fatty acids that give you glowing, bright skin. These acids help reduce inflammation in your skin reducing puffiness and helping slow the aging process. Most fish and shellfish contain a lot of omega-3s, so don't be shy about indulging in your favorite salmon and seafood dishes. You can find many supplements for omega-3s, but the best sources are from food. One bonus of these acids is they can help clear your arteries and improve circulation. This ultimately means a healthier body and less redness in your skin.
A balanced diet can provide you with all of these nutrients, so try eating a little bit from each category. Water is also important to skin health, so be sure to have a lot of glasses throughout your day to keep your skin moisturized. It's best to down about half your body weight in ounces, so grab your calculator and get a bigger cup. You will notice overall better health with a better diet, and your skin will start showing off your good habits in no time.