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5 Supplements for Healthy Skin
Paula Gallagher on
Glowing, healthy looking skin is a result of genetics, lifestyle habits, what you put on your skin, and what you put in your body. Unfortunately, winter can leave your skin a little dry, red and flaky. Using natural products and moisturizing regularly are helpful, but your skin care routine is only half the battle. These five supplements can help your skin look softer and more radiant.
1. Omega 3: Omega-3 fatty acids are needed for healthy cell membranes, helping your skin remove waste and lock in moisture. They lower inflammation and may reduce signs of aging. Foods that are high in omega-3s include walnuts, chia, flax and hemp seeds, oily fish such as salmon, Arctic char and trout. If you don’t like fish or have certain health conditions such as coronary heart disease, you may need a supplement.
2. Vitamin C: This powerful antioxidant produces collagen, which promotes skin elasticity and healing. Foods that are rich in vitamin C are bell peppers, citrus, strawberries, kiwi fruit, pineapple and cauliflower. Have five servings of fruits and veggies daily and you’ll get more than double the amount of vitamin C most people need for good health! If you can’t meet this goal, a supplemental vitamin C may be in order.
3. Zinc: Zinc helps regulate oil glands, an important way to keep skin clear and soft naturally. This nutrient may also help repair skin damage. Oysters, poultry, whole grains, nuts and seeds are all sources of zinc. Zinc is found in most multivitamin/mineral supplements.
4. Vitamin E: Vitamin E protects skin from free-radical damage, slowing aging. It helps widen blood vessels to bring oxygen and nutrients to the skin. Include avocado, wheat germ, sunflower seeds, almonds and spinach in your diet to get this important nutrient. Taking a vitamin E supplement will help meet your needs, if the foods above aren't part of your diet.
5. Selenium: Selenium is a mineral that may help protect skin cells from damage that can lead to skin cancer. Foods rich in selenium are Brazil nuts, whole grains, poultry, seafood and eggs. Selenium and vitamin E work together to prevent free-radical damage. Consult with a health care practitioner before taking any new supplements.
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