Essential Skin Nutrients for a Healthy Glow

omega-3Stress, the environment and the passage of time can take its toll on our skin. Although research is still considered limited, a number of early studies do point to nutrition as the key to avoiding wrinkles and maintaining youthful skin. If you want to look younger you might want to keep the old adage, “you are what you eat” in mind.

There are many fruits, vegetables and proteins that can help you maintain a healthy glow and avoid the ravages of age such as fine lines and deep wrinkles, but preliminary research seems to all point to the same list of nutrients when it comes to avoiding wrinkles and having youthful skin.


Below are the top 5 skin nutrients that are essential if you want to look younger and keep those wrinkles at bay.

1. Omega-3’s

Dry skin has benefited from omega-3 fatty acids. The body doesn’t produce its own essential fatty acids so we have to get them through our diet. Research has demonstrated omega-3’s repair skin and promotes moisture, helping us avoid wrinkles and leave us with more youthful skin. You can get Omega-3’s through the consumption of salmon, flaxseeds and fish oil capsules.

2. Silica for Youthful Skin

Silica is known to strengthen connective tissues including, muscles, tendons, cartilage, nails, and bones. A deficiency in silica can lead to a reduction in skin elasticity. It can also make it harder for your body to heal from wounds. Silica can be found in celery, green beans, leeks, mangos, strawberries and rhubarb. You can get it in liquid form as well, and it can be found in an herb called horsetail.

3. Zinc

Oily skin is a big problem for a lot of people. Studies show that zinc controls oil in the skin and that a lack of zinc can be linked to acne. Low fat roast beef, lamb, pumpkin seeds, dark chocolate, and peanuts are high in zinc.

4. Selenium to Look Younger

Tissue elasticity is vital if you want to look younger and avoid wrinkles. Selenium is described by nutritional experts as an antioxidant mineral that can protect the skin from damage such as excessive light, and in doing so maintain its elasticity. Wheat germ, tuna, garlic, eggs, and brown rice all have selenium in them.

4. Vitamins C, E and A

Much has been written about these 3 vitamins and their connection to our overall health. Research in the United States and Europe shows that there is a link to healthy skin as well. Vitamin C and E appear to protect the skin from overexposure to sun and pollution which can cause wrinkles and destroy your youthful skin. To avoid premature aging, food rich in vitamin C like kale, parsley, red and green bell peppers, and turnips are suggested. Foods such as almonds, spinach, wheat germ oil, sunflower oil, avocadoes, and tomatoes are sources of vitamin E. if you have difficulty working all the essential vitamins into your diet, supplements are always an option.

Vitamin A helps repair the skin, particularly when it is dry. Liver, apricots, cantaloupe and collard greens are packed with vitamin A to help you look younger.


According to the Mayo Clinic many foods can damage your skin. Studies suggest that processed food and refined carbohydrates, as well as unhealthy fats can promote aging and thus lead to wrinkles. Mayo staff suggests limiting sweets and including lots of fruits in your diet to look younger. Low fat or fat-free dairy products are also highly recommended for both youthful skin and good overall health.

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Related Reading: 4 myths that are ruining your skin


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