Healthy, radiant skin does not only depend on external care products but also needs to be nourished from the inside through a reasonable diet. Vitamins and minerals play an important role in maintaining moisture, increasing elasticity, preventing aging and protecting the skin from negative environmental impacts. So what vitamins and nutrients does the skin need to stay young and healthy?
Healthy, radiant skin not only comes from external care products but also depends on daily nutrition. In particular, vitamins and minerals are essential nutrients that help nourish the skin from the inside, protect the skin from aging agents, increase moisture and maintain a youthful appearance.
Vitamin C is a powerful antioxidant that helps keep skin youthful
Vitamin C is one of the most important antioxidants, helping to protect the skin from the harmful effects of free radicals, the main cause of premature aging, wrinkles and dull skin. Not only that, vitamin C also plays an important role in the production of collagen, an essential protein that helps maintain skin elasticity and firmness.
Adding vitamin C to your daily diet can help reduce the appearance of wrinkles, increase brightness and even skin tone. Fruits like oranges, grapefruits, strawberries, kiwis and green leafy vegetables like broccoli and spinach are all good sources of vitamin C.
Supplement vitamin C from fruits such as oranges, tangerines, kiwis
Vitamin E as a shield to protect the skin from harmful agents
Vitamin E is another important antioxidant that helps protect the skin from environmental factors such as UV rays and air pollution. This nutrient has the ability to reduce inflammation, support cell regeneration and help the skin become more even-toned and brighter.
Supplementing with vitamin E not only helps the skin fight the aging process but also increases the natural moisture, keeping the skin soft and smooth. You can find vitamin E in nuts such as almonds, sunflower seeds, spinach and avocados – foods that help the skin healthy from the inside.
Omega-3 fatty acids help soften and healthy skin
Omega-3 fatty acids are a type of healthy fat that helps support the skin’s natural protective barrier, helping to maintain moisture and prevent dryness. Not only that, omega-3 also has powerful anti-inflammatory properties, helping to soothe skin conditions such as acne, dermatitis and eczema, giving you healthier and less irritated skin.
To provide enough omega-3 for your body, you should add foods such as salmon, mackerel, walnuts, flaxseeds and chia seeds to your daily menu. These are not only sources of good fats but also help improve the texture and elasticity of the skin.
You can supplement omega-3 from walnuts, flaxseeds, sunflower seeds.
Zinc helps support skin regeneration and repair
Zinc is an essential trace mineral that helps promote cell regeneration and repair skin damage. This mineral plays an important role in the synthesis of collagen – an important component that helps the skin maintain elasticity, firmness and prevent aging.
In addition, zinc also helps regulate sebum production, thereby supporting the control of excess oil and reducing the risk of clogged pores – one of the main causes of acne. Thanks to its anti-inflammatory properties, zinc also helps soothe inflammation and speed up the healing process of skin lesions.
To effectively supplement zinc, you should include zinc-rich foods in your diet such as seafood (oysters, shrimp, fish), lean meat, nuts (pumpkin seeds, almonds), beans and whole grains. Ensuring adequate zinc intake not only helps improve skin health but also supports the immune system and enhances overall health.
Water helps maintain moisture and purify the skin from within
Although not a nutrient, water plays an essential role in maintaining moisture and softness of the skin. When the body lacks water, the skin easily becomes dry, dull and loses elasticity. On the contrary, drinking enough water helps the skin to be smooth, elastic and reduces the appearance of wrinkles.
Water also supports the process of eliminating toxins from the body, helping to reduce the risk of acne and improve skin health. When the body is sufficiently hydrated, blood circulation is more effective, helping the skin to be rosy and naturally radiant.
The body is provided with enough water to help the skin become rosy and naturally radiant.
To maintain skin moisture, you should drink at least 8 glasses of water a day and add foods with high water content such as watermelon, cucumber, orange, grapefruit, herbal tea, etc. Combining these natural water sources not only helps hydrate the skin but also provides many beneficial vitamins and minerals.
To have healthy and radiant skin, combining a balanced diet with a reasonable skin care routine is indispensable. Remember, beautiful skin does not only depend on cosmetics but is also nourished from the inside. Maintaining a healthy, nutrient-rich diet combined with a scientific skin care routine will help you have youthful, vibrant skin over time.
