Nutrients that help you have perfect skin

The foods you eat can help keep your skin soft, supple, and beautiful. A healthy and balanced diet should provide all the nutrients your skin needs. Learn about foods that contain various combinations of nutrients that are good for your skin.

Nutrients to support skin health

Different nutrients in food can contribute to good skin health. You can use the Daily Value of each nutrient to make sure you are getting enough.

The Daily Value (DV) is the recommended amount of each nutrient to consume or not exceed each day. The Nutrition Facts label on packaged foods can provide information about the amount of each nutrient in the food.

You can consult online sources of nutritional information on unlabeled foods (such as fruits and vegetables).

To keep your skin healthy, look for these essential nutrients:

Omega-3 fatty acids can help reduce dryness and inflammation of the skin. 1 The Institute of Medicine recommends that adult men consume 1.6 grams per day and adult women 1.1 grams per day.

Vitamin B6, vitamin B12 and folic acid are involved in maintaining the balance of the amino acid homocysteine. The daily value for vitamin B 6 is 1.7 mg per day, vitamin B12 is 2.4 mcg per day, and folic acid is 400 mcg per day.

Remember that more is not better, as high doses of vitamin B6 and vitamin B12 (usually in the form of supplements) can also cause acne.

Vitamin C is necessary for the production of collagen, an important component of the connective tissue layers of the skin. Vitamin C also participates in antioxidant activity. The daily value for vitamin C is 90 mg per day.

Vitamin A keeps your skin healthy so it can act as a barrier to keep bacteria and other pathogens out of your body. The daily value for vitamin A is 900 micrograms.

Selenium can help prevent skin cancer with its antioxidant and DNA repair properties. The daily value for selenium is 55 mcg per day.

Red, orange, yellow, and dark green plant pigments, such as lycopene and lutein, are beta-carotenes, natural antioxidants that protect the skin. The US National Cancer Institute and USDA recommend consuming 3 to 6 mcg of beta-carotene per day.

Zinc is necessary for 100 enzymes, wound healing, DNA synthesis, immune function, cell division, and protein synthesis. The daily value is 11 mg per day.

We hope you enjoy watching this video about Nutrients that help you have perfect skin

Source: Dr Sam Bunting

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