While quality skincare products can maintain your skin health, what you eat can also enhance your skin glow. Let’s look at some vitamins, supplements and compounds that can improve your skin health:

• Omega-3 Fatty Acids (fish oils [particularly salmon, mackerel, tuna, herring, sardine], walnuts, flax seeds, chia seeds, soybean oil)

• Omega-3 Fatty Acids help maintain thick, moisturized skin by regulating skin’s oil production.
• They additionally reduce inflammation which can cause redness/acne.

• Protein (chickpeas, lentils, walnuts, pumpkin seeds, chicken, turkey, salmon, tuna, milk, yogurt, tofu)

• Proteins are the building blocks of our body.
• They help maintain our skin’s strength and integrity.
• They are also essential for growth, development and repair of cells.

• Vitamin A (salmon, herring, beef liver and other organ meats, dairy, eggs)

• Vitamin A is essential for the growth of healthy skin and hair
• It helps regulate hair follicle. stem cells, wound healing and melanocyte stem cells.
• Provitamin A carotenoids, such as beta-carotene, are turned into vitamin A by your body.
• Carotenoids can be found in sweet potatoes, carrots, spinach, red/yellow bell peppers, tomatoes.
• These have antioxidant and photoprotective properties.

• Vitamin C (ascorbic acid) (raw oranges, grapefruit, red/green pepper, kiwi, broccoli, strawberries, cantaloupe, baked potatoes, tomatoes, some fortified foods/beverages)

• Vitamin C is essential for your skin’s ability to create collagen and structural proteins for wound healing and skin strength.
• This is a great source of antioxidants, protecting your body from free radicals.
• It also helps the body absorb iron and improves immunity.

• Vitamin E (wheat germ/vegetable oil, sunflower seeds, almonds, sunflower/safflower oil, hazelnuts, peanuts, spinach, broccoli, avocado)

• Vitamin E is an important antioxidant for the skin, which protects your skin from oxidative damage caused by the sun/environment.
• It additionally reduces inflammation.

• Zinc (oysters, meat, fish, poultry, crab, lobster, fortified breakfast cereals, beans, nuts, whole grains, eggs, dairy)

• Zinc promotes proper wound healing and assists in making DNA and proteins.
• It also improves immune function and reduces inflammation.

• Water

• Hydration (both oral water intake and skin moisturization) are huge players in ensuring skin health by assisting your body with digestion, circulation and helping to flush toxins from your system.
• Well hydrated skin strengthens your protective barrier and prevents skin breakdown.

Make sure you sprinkle in some of the above ingredients to keep your skin looking healthy! If you have any questions about how to improve your skin health, book a consultation with me, Layla Shadman, PA-C today.