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We often eat healthy for our heart or brain, but what about our skin?

Being the largest organ, our skin requires ample amounts of oxygen and nutrient-rich blood. When it is deficient in key nutrients, problematic symptoms begin to surface. From itchy, dry skin — to inflammatory rashes, it's imperative that you eat right and for added benefits, take a daily skin supplement.

Just remember, your skin is a reflection of your health. If you have poor skin health, you may be suffering from issues within. Just as a balanced diet will help protect your internal system — key nutrients will also 'feed' this large external organ. When you eat the right foods and get all the nutrients required, you will be able to naturally fight wrinkles, acne, and more.

 

4 Key Nutrients Your Skin Needs to Stay Healthy

When you begin to eat right, you notice all kinds of positive health benefits. From enhanced energy to improved digestion, when ramping up your intake of these nutrients — you will notice positive effects in terms of your skin.

Be sure to drink plenty of water, and consume a colourful, varied diet. Also, do not treat skin issues with chemical products. They will often cause increased irritation. Instead, eat more of these nutrients, while maintaining a balanced, active lifestyle.

 

 1. Vitamin C

 

Vitamin C is imperative for optimal health. Acting as an effective antioxidant, vitamin C will reduce oxidative stress in the body. This is what often leads to the development of wrinkles — as well as more serious conditions, such as cancer. It's believed that vitamin C plays a key role in the production of collagen — the protein that makes our skin look healthy and supple.

Although you can increase your intake through supplementation, you should also increase your intake of foods like bell peppers, beet greens, kale, parsley, guava, broccoli, Brussels sprouts, grapefruit, lemons, and more. Also, begin each day with a lemon water — both to hydrate and increase your intake of vitamin C.

 

 2. Vitamin E

 

Like vitamin C, vitamin E is an antioxidant that will combat the effects of ageing. It is often included in high-end skin products based on its remarkable effects. If you're concerned about skin cancer, vitamin E acts as a preventative measure — all while fighting off the effects of pollution, processed foods, and excessive sun exposure.

Since all of these factors cause free radicals, which are essentially the driving force behind ageing, antioxidants such as vitamin E (and vitamin C), combat this variable. Some of the best sources of this vitamin include oatmeal, olives, pine nuts, eggs, almonds, and avocados.

 

3. Essential fatty acids

 

Fat has gotten a bad rep due to the weight loss world. The truth is, we need fats in our diet _ without them, critical organs, including our brain, would not effectively function. For those that suffer from eczema, for instance, essential fatty acids have been shown to reduce inflammation and protect against wrinkle formation.

Of course, one of the most important fatty acids is omega-3. Believe it or not, this nutrient can help combat against the effects of stress — a leading factor in the ageing process. Since our body cannot produce these fatty acids, we must obtain them through our diet and supplementation. Some of the best dietary sources include salmon, tuna, walnuts, flaxseeds, and algae.

 

 4. Zinc

 

This trace mineral is imperative to healing — including skin wounds. In addition to this beneficial effect, zinc will also help protect your skin against the effects of UV rays, as well as problematic acne. If you do suffer from acne, a zinc deficiency may be to blame. Some of the best sources of zinc include pumpkin seeds, ginger, mushrooms, and oysters.

 When you consume a balanced, varied diet — you will naturally increase your intake of essential vitamins and minerals. From selenium to beta-carotene, your skin requires nutrients to maintain its healthy glow. As mentioned, if you're concerned that you're not meeting your needs through dietary sources, an all-natural skin supplement is recommended.