We all wish to achieve the perfect skin \u2013 soft, smooth, unblemished and glowing. <\/p>\n\n\n\n
As we\nprogress our journey from adolescence to adult to old age, our skin also ages\nwith us. Apart from aging, our skin must keep up with adolescence breakout,\nmakeup products, pollution, sunlight and many more things. <\/p>\n\n\n\n
Our skin is the body’s largest organ and requires additional nutrition to keep up with the changing environment.<\/p>\n\n\n\n
Wondering\nwhat are the key nutrients required for your skin? Get on board the nutrition\njourney and include the following key nutrients in your daily diet to keep your\nskin healthy.<\/p>\n\n\n\n
1. Omega-3 Fatty Acids<\/strong><\/p>\n\n\n\n Omega-3 is an important and multipurpose nutrient for the body. Regular consumption of Omega-3 is beneficial for our cardiovascular health, joint inflammation, brain development, eye care, and skin protection.<\/p>\n\n\n\n Omega-3\nhelps in maintaining the health of skin cells, improving skin hydration,\nreducing skin inflammation, and reducing premature aging of the skin.<\/p>\n\n\n\n Omega-3\nis an essential fatty acid and is not produced naturally by the body.\nTherefore, we need to obtain the daily requirement of Omega-3 from external\nsources. Some key sources of Omega-3 to include in your daily diet are \u2013 <\/p>\n\n\n\n –<\/strong> Fish (especially cold-water fatty fish such as salmon, mackerel, tuna, herring, and sardines)<\/p>\n\n\n\n –<\/strong> Nuts and seeds (such as flaxseed, chia seeds, and walnuts) <\/p>\n\n\n\n –<\/strong> Plant oils (such as flaxseed oil, soybean oil, and canola oil) <\/p>\n<\/div><\/div>\n\n\n\n The recommended daily amount of Omega-3 is 1000 mg. If you are not able to include Omega-3 in your daily diet, you can consider TrueBasics Omega 3<\/a> supplements to fulfill your Omega requirement.<\/p>\n\n\n\n 2. Antioxidants<\/strong><\/p>\n\n\n\n Antioxidants\nplay an important role in maintaining skin health.<\/p>\n\n\n\n Antioxidants\nprotect skin against oxidative stress by scavenging free radicals. This helps\ncorrect the signs of aging and gives the skin a more youthful glow. <\/p>\n\n\n\n Antioxidants\nhave anti-inflammatory properties and therefore protect against UV induced\ninflammation.<\/p>\n\n\n\n They are\nalso helpful against preventing the photodamage thereby brightening the skin.<\/p>\n\n\n\n Astaxanthin<\/a>, CoQ10<\/a>, Resveratrol, Glutathione, Vitamin A, Vitamin C, Vitamin E are some of the key antioxidants for skin health<\/a>.<\/p>\n\n\n\n Include\ngrapes, berries, nuts, dark green vegetables, beans, and fish for your daily\ndose of antioxidants.<\/p>\n\n\n\n 3. Silica<\/strong><\/p>\n\n\n\n Although one of the lesser known, Silica is actually a naturally occurring mineral and present in food items such as water, vegetables, rice, and oats.<\/p>\n\n\n\n Silica is\nimportant for the optimal production of Collagen \u2013 the connective tissue in our\nskin. Collage synthesis improves the elasticity of your skin and reduces\nwrinkles.<\/p>\n\n\n\n Don\u2019t\nconfuse silicon with silicone. Silicone is the polymer family used for\nsynthetic compound production.<\/em><\/p>\n\n\n\n Silica is\nalso useful in reducing inflammation of your skin cells thereby keeping those\nacnes away.<\/p>\n\n\n\n The\nrecommended daily amount of silica is 9 \u2013 14 mg\/day for adults in the age group\nof 19-50. However, a large intake of silica should be avoided by children,\npregnant women, and kidney patients.<\/p>\n\n\n\n Apples,\noranges, fish, oatmeal, and seeds are good sources of Silica that you can\ninclude in your diet. Bamboo extract is\nthe richest known source with almost 70% organic silica.<\/p>\n\n\n\n 4. Zinc <\/strong><\/p>\n\n\n\n Zinc is\nan important trace mineral with significant skin health benefits. <\/p>\n\n\n\n Our skin\nis exposed and is often wounded. Zinc helps repair the damaged tissue effectively.<\/p>\n\n\n\n The oxide form of Zinc, Zinc Oxide, is a natural sunblock and protects the skin from the harmful UV rays.<\/p>\n\n\n\n Zinc also helps fight acne. Acne appears on the skin when the skin pores are clogged because of oil build-up, dirt, or bacteria. Zinc helps regulate the natural oil production by regulating sebum production in the body. <\/p>\n\n\n\n Men should consume at least 11 mg per day of zinc, while women should consume 8 mg of zinc per day.<\/p>\n\n\n\n Oysters,\nmushrooms, pecans, crab, lobster, beans, chicken, lean beef, and chickpeas are\nfew of the rich sources of zinc<\/p>\n\n\n\n 5. Vitamin A (Retinol)<\/strong><\/p>\n\n\n\n Facing\ndry skin? your body might be missing Vitamin A and carotenoids. <\/p>\n\n\n\n Retinol\nstimulates the production of new skin cells. Lack of retinol in the body can\nmake your skin dry.<\/p>\n\n\n\n Skin can\nreadily absorb vitamin A when applied topically as it is a retinoid-responsive\norgan.<\/p>\n\n\n\n Common\nsources of vitamin A include meat, poultry, dairy, sweet potato, kale, and\ncarrots.<\/p>\n\n\n\n The recommended\nvitamin A intake is 900 mcg for men and 700 mcg for women.<\/p>\n\n\n\n 6. Vitamin B3<\/strong><\/p>\n\n\n\n Vitamin\nB3 \u2013 scientifically known as Niacin \u2013 is an important nutrient for the skin<\/p>\n\n\n\n Consuming foods rich in Vitamin B3 assist in acne treatment and is especially beneficial for people suffering from rosacea or chronic redness of the skin. <\/p>\n\n\n\n Regular\nintake of niacin also helps in warding off signs of aging and increasing\nmoisture in the skin.<\/p>\n\n\n\n The\nrecommended daily amount of niacin is 16 mg\/day for men and 14 mg\/day for\nwomen.<\/p>\n\n\n\n Caution: <\/strong>Consult a doctor before consuming niacin supplements in case of pregnancy, liver diseases, peptic ulcer, or low blood pressure.<\/p>\n\n\n\n 7. Vitamin C<\/strong><\/p>\n\n\n\n Vitamin C\nis nature\u2019s one of the best powerhouse nutrients.<\/p>\n\n\n\n It helps\ncreate collagen, the connective tissue that maintains firmness in the skin.<\/p>\n\n\n\n Vitamin C is an antioxidant that neutralizes the UV rays induces free radicals that affect the skin.<\/p>\n\n\n\n Vitamin C is also useful against oxidative damage that causes skin photodamage and wrinkles <\/p>\n\n\n\n Include\ncitrus fruits, bell peppers, fruits like guava and kiwi, and green leafy vegetables\nto meet your vitamin C needs.<\/p>\n\n\n\n The\nrecommended daily amount for vitamin C is 65-90 mg\/day.<\/p>\n\n\n\n 8. Vitamin E<\/strong><\/p>\n\n\n\n Vitamin E\nis the basic ingredient for most skincare products.<\/p>\n\n\n\n Vitamin E\nis an antioxidant and neutralizes the free radical produced by the metabolism\nof food and toxins from the environment.<\/p>\n\n\n\n Vitamin E\nalong with olive oil is often used as a treatment for rough skin.<\/p>\n\n\n\n Vitamin E\ncan also help in protection from UV induced damage.<\/p>\n\n\n\n Avocado, Sunflower seeds, peanuts, almonds, Broccoli, tomatoes, spinach, kiwi, mangoes, and hazelnuts are some of the rich sources of Vitamin E. <\/p>\n\n\n\n Recommended\ndaily intake of vitamin E is 15 mg\/day<\/p>\n\n\n\n 9. Vitamin K<\/strong><\/p>\n\n\n\n Vitamin K\nhelps in blood clotting and therefore plays a major role in curing wounds and\nbruises.<\/p>\n\n\n\n Vitamin K is also thought to help in certain skin conditions such as dark circles, spider veins, stretch marks, and scars.<\/p>\n\n\n\n Include\nkale, cabbage, liver, and spinach for your daily dose of Vitamin K<\/p>\n\n\n\n Recommended\ndaily intake of Vitamin K is 90 mcg\/day for women and 120 mcg\/day for men.<\/p>\n\n\n\n 10. Vitamin D<\/strong><\/p>\n\n\n\n Vitamin D\n(the sunshine vitamin) plays an essential role in skin defense and skin rejuvenation.<\/p>\n\n\n\n Vitamin D\ncontributes to skin repair, cell growth, and metabolism. <\/p>\n\n\n\n It also strengthens\nthe skin’s immune system and helps neutralize free radicals that can cause\nearly aging.<\/p>\n\n\n\n Mushroom,\negg yolk, shrimp, oysters are some rich food sources of Vitamin D. However, the\nsun still remains the best source of daily Vitamin D.<\/p>\n\n\n\n The\nrecommended daily intake of vitamin D is 400- 600 IU. However, an amount close\nto 1000 IU per day is recommended if you don\u2019t get enough sunlight.<\/p>\n\n\n\n Caution<\/strong>: Through sun exposure body can produce vitamin D on its own, but too much sun hastens skin aging leading to wrinkles, sunspots, and increased risk of skin cancer.<\/p>\n\n\n\n 11. Selenium <\/strong><\/p>\n\n\n\n Selenium\nis another lesser known but an essential mineral for skin health.<\/p>\n\n\n\n This\nessential nutrient protects skin cells from sunlight induce damage.<\/p>\n\n\n\n Selenium\nis also an antioxidant and plays an important role in maintaining the immunity\nsystem. Selenium may help in fighting skin infections.<\/p>\n\n\n\n It is anti-inflammatory and can also help in slowing down skin aging.<\/p>\n\n\n\n Brazil nut is a rich source. A single nut can deliver twice the recommended daily intake of Selenium! <\/p>\n\n\n\n Chicken,\ntofu, shrimp, mushrooms are some of the selenium rich food sources.<\/p>\n\n\n\n The\nrecommended daily intake for adults and children above 14 is 55 mcg\/day.<\/p>\n\n\n\n Caution<\/strong>: Make sure not to exceed the tolerable upper limit of 400 mcg\/day. Selenium overdose may cause infection as well as liver, kidney, and heart problems.<\/p>\n\n\n\n 12. Vitamin B5<\/strong><\/p>\n\n\n\n Vitamin\nB5, scientifically known as Pantothenic acid, helps in enhancing the proper\nhealing of wounds when used as a topical treatment. <\/p>\n\n\n\n It also\nelevates levels of glutathione in the body which is a powerful\nantioxidant. <\/p>\n\n\n\n Intake and application of vitamin B5 can keep your cell membranes in good shape and provide protection against pollution, sun, and other external sources of skin stress.<\/p>\n\n\n\n Some potent sources of vitamin B5 are shellfish, fish, and chicken.<\/p>\n\n\n\n Recommended daily intake for vitamin B5 is 5 mg\/day<\/p>\n\n\n\n Bonus: Collagen!<\/strong><\/p>\n\n\n\n Collagen\nis an integral part of our skin health primarily because our skin is made of\ncollagen.<\/p>\n\n\n\n As we\nage, natural collagen production in the body declines and may require\nsupplementation from external sources.<\/p>\n\n\n\n Intaking\nexternal collagen supports the body collagen production and repair damage to\nthe skin <\/p>\n\n\n\n Collagen helps keep the skin elastic, wrinkle-free, and supple.<\/p>\n\n\n\n Bone\nbroth, meat, fish, egg whites, citrus fruits are rich sources of collagen.<\/p>\n\n\n\n Bonus: Water<\/strong><\/p>\n\n\n\n Not\nexactly a nutrient, but drinking water regularly keeps our skin hydrated and\nprevents it from drying.<\/p>\n\n\n\n Water\nallows our cells to absorb nutrients and flush out toxins from our system.<\/p>\n\n\n\n Drinking\nat least 8-10 glasses\/day can help in keeping skin hydrated and wrinkle-free.<\/p>\n\n\n\n Final Words<\/strong><\/p>\n\n\n\n Daily\nconsumption of key nutrients can provide your skin the much needed support to\nprotect against internal and external factors.<\/p>\n\n\n\n They can also help improve skin health, texture and suppleness and keep the skin smooth, young, and wrinkle-free.<\/p>\n","protected":false},"excerpt":{"rendered":" We all wish to achieve the perfect skin \u2013 soft, smooth, unblemished and glowing. As we progress our journey from adolescence to adult to old age, our skin also ages with us. Apart from aging, our skin must keep up with adolescence breakout, makeup products, pollution, sunlight and many more things. Our skin is the […]<\/p>\n","protected":false},"author":1,"featured_media":1373,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":""},"categories":[18,1],"tags":[],"acf":[],"featured_image_src":"https:\/\/www.truebasics.com\/blog\/wp-content\/uploads\/2019\/12\/8-blog-banner-534x350px.jpg","featured_image_src_square":"https:\/\/www.truebasics.com\/blog\/wp-content\/uploads\/2019\/12\/8-blog-banner-534x350px.jpg","author_info":{"display_name":"admin","author_link":"https:\/\/www.truebasics.com\/blog\/author\/admin\/"},"_links":{"self":[{"href":"https:\/\/www.truebasics.com\/blog\/wp-json\/wp\/v2\/posts\/867"}],"collection":[{"href":"https:\/\/www.truebasics.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.truebasics.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.truebasics.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.truebasics.com\/blog\/wp-json\/wp\/v2\/comments?post=867"}],"version-history":[{"count":1,"href":"https:\/\/www.truebasics.com\/blog\/wp-json\/wp\/v2\/posts\/867\/revisions"}],"predecessor-version":[{"id":3957,"href":"https:\/\/www.truebasics.com\/blog\/wp-json\/wp\/v2\/posts\/867\/revisions\/3957"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.truebasics.com\/blog\/wp-json\/wp\/v2\/media\/1373"}],"wp:attachment":[{"href":"https:\/\/www.truebasics.com\/blog\/wp-json\/wp\/v2\/media?parent=867"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.truebasics.com\/blog\/wp-json\/wp\/v2\/categories?post=867"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.truebasics.com\/blog\/wp-json\/wp\/v2\/tags?post=867"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}