5 Essential Nutrients for Healthy and Glowing Skin

Bumisuka.com – 5 Essential Nutrients for Healthy and Glowing Skin. Having healthy and glowing skin is certainly the dream of many people. However, when it comes to skin care, not a few people only focus on external care, such as applying skincare regularly. In fact, care from within is also important.

A healthy lifestyle, such as managing your diet and exercise routine, is one way to get healthy skin. The good news is that there are several nutrients known to improve skin health.

Easily obtained from daily food, here is a list of nutrients that need to be met so that the skin is healthier and glowing. It’s not difficult, really!

1. Proteins

Protein is known as a body building substance. This is not without reason. This is because protein is composed of 20 types of amino acids that are used to build and repair body tissues, including skin. This is explained through the Harvard Health Publishing page.

In the body, amino acids are formed into creatine and collagen which are two important compounds for skin health. According to the Cleveland Clinic, keratin is a protein found in the outer layer of the skin that protects the skin from damage. Meanwhile, collagen is a compound that keeps skin firm and soft.

Protein can be obtained from animal and plant foods. Animal food sources of protein include eggs, chicken, red meat, fish, and so on. Meanwhile, protein can also be obtained from plant foods such as tofu, tempeh, and nuts.

2. Vitamin C

There is no doubt about the reputation of vitamin C as good nutrition for the skin. In fact, this vitamin with the name of ascorbic acid is also used as the main ingredient in several beauty products. Its function is to disguise skin hyperpigmentation, such as acne scars and signs of aging, and protect damage from sunlight.

Even though it is included as a micronutrient, the effect of vitamin C in the body is very strong. This is because vitamin C is an antioxidant that can fight free radicals. In addition, the Webmd page explains that vitamin C plays an important role in the production of collagen.

Food sources rich in vitamin C are also very easy to find. These include citrus fruits such as oranges, lemons, grapes, and kiwis, strawberries, tomatoes, cruciferous vegetables such as broccoli, bean sprouts, cabbage, and cauliflower.

3. Vitamin E

Apart from vitamin C, vitamin E is also popular as a nutrient that can care for the skin. According to the Harvard T.H. Chan School for Public Health, vitamin E also acts as an antioxidant that can fight free radicals and protect skin cells from damage. In fact, vitamin E can also reduce the risk of cancer of the skin.

Unlike vitamin C, vitamin E is a fat-soluble nutrient, so consuming this vitamin together with high-fat foods can increase its absorption in the body. Food sources of vitamin E are almonds, pumpkin and green vegetables, such as spinach.

4. Omega-3 fatty acids

Besides being good for the heart, nerves, and brain, omega-3 fatty acids also play an important role in skin health. A literature study published in the journal Experimental Dermatology in 2011 explains that omega-3 is associated with skin protection against damage caused by sunlight.

In addition, omega-3 is also moisturizing, repairing damaged skin tissue, and increasing skin elasticity. This nutrient, which is often found in salmon, nuts, and milkfish, is also known to reduce inflammation, especially in eczema. However, more research needs to be done to confirm this.

5. Vitamin A

Although more famous as a vitamin that can maintain eye health, vitamin A is also known to play an essential role in maintaining healthy skin. In fact, compounds derived from vitamin A, such as retinol or retinoic acid, are also found in many skincare products.

Like vitamins C and E, vitamin A is also an antioxidant, which allows it to scavenge free radicals and protect against sun damage. Reported by the Mayoclinic, vitamin A is also able to repair damaged skin tissue and maintain skin integrity.

Vitamin A can be obtained from animal foods, such as chicken and beef liver, fish oil, eggs and milk. This vitamin can also be obtained from plant foods such as green vegetables, orange vegetables, and red vegetables.

In addition to taking care of the skin from the outside, it is also important for us to take care of the skin from the inside. For that, immediately meet the needs of the nutritional series above so that skin health remains optimal. The good news is that the nutrients above can be obtained easily from the foods we usually encounter everyday, you know. Don’t forget to consume it regularly, OK?