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The Top Five Nutrients for Healthy Skin

Your skin is a powerful indicator of health in our body. There can be dry and oily skin, wrinkles, inflammation and acne due to unhealthy foods. Many people tend to use cosmetic products like creams, lotions, scrubs, toners and soaps in order to treat these skin problems. These expensive beauty products can do very little to solve the deeper issue of unhealthy skin. Providing your skin with the correct minerals, vitamins and antioxidants can improve your skin health and leave your skin younger looking and healthy.


The connective tissues of the body, hair, muscles, nails, tendons, bones and cartilage can be strengthened with silica which is a trace mineral. Silica improves the skins elasticity with silica and the bodies ability to heal wounds. Green beans, leeks, strawberries, mango, cucumber, garbanzo beans and celery are the main sources of silica. Silica is also found in horsetail herb in natural form.


Zinc is very important mineral for healthy skin. It is good for acne prone skin which can be the result of a zinc deficiency. The production of sebum and acne causing hormones is controlled by zinc. Zinc is also required for the maintenance of vision and proper functioning of immune system. Fresh oysters, ginger, pumpkin seeds, oats, Brazil nuts and eggs are good sources of zinc. You can also purchase zinc in supplement form.

Omega 3 Fatty acids

You can use supplements of fatty acids to address skin problems like blackheads, whiteheads and inflamed skin. Omega 3 Fatty acids repair skin and provide flexibility and moisture to the skin. Omega 3 can easily be obtained through eating a balanced diet. Flax seeds, chia seeds and fish oil are good sources of Omega 3 fatty acids.


Tissue elasticity is controlled largely by selenium which is an antioxidant. Having the appropriate levels of selenium reduces the chances of breast cancer and also prevents cell damage. The chances of having skin cancer can be reduced with selenium as it protects your skin from harmful ultraviolet rays. Tuna, garlic, eggs, salmon, brown rice, Brazil nuts and whole wheat bread are good sources of selenium.

Vitamin A, C and E

Free radical damage can be reduced effectively with the help of Vitamin C which can be due to sun exposure or pollution. Elastin and collagen are consumed by free radicals which causes wrinkles and premature aging. Vitamin C protects the skin from overexposure to the sun. Guava, parsley, turnips, collard greens, red and green bell peppers and broccoli are some food sources of Vitamin C.

The effects of sun exposures can be reduced with vitamin E which is powerful antioxidant. The chance of skin cancer can be reduced when vitamin E is combined with vitamin A.

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