SUPPLEMENTS FOR BETTER SKIN

SUPPLEMENTING BASICS FOR GLOWING SKIN

You should think good thoughts, wear good highlighter, apply good moisturizer and eat good things to get the ultimate glow.
(read about the beauty benefits of smiling here)

Your body needs a balance of vitamins, minerals, fats and proteins to maintain a healthy skin barrier. Because your skin covers almost 20 feet, it is important to fill your body with nutrient rich supplements to keep it feeling and looking healthy.

VITAMIN C TREE
SUPPLEMENTS
AVOCADO

VITAMINS

VITAMIN A

Vitamin A can help defend against sun damage and cancer due to its high levels of antioxidants and anti-inflammatory properties. It can also help to treat & prevent acne. Although its not entirely known yet what the exact impact vitamin A has on acne, studies have shown that an increase in vitamin A in your diet can be used as an acne treatment. Research suggests that a diet lacking in vitamin A can lead to the over production of keratin protein in the hair follicle causing clogged pores.

Vitamin A can be found in mangoes, cantaloupe, grapefruit & watermelons.

VITAMIN C

Vitamin C is packed with antioxidants and helps regulate collagen production. Because vitamin C plays an important role in collagen synthesis, diets lacking in vitamin C can lead to slower wound healing.

Large amounts of vitamin C can be found in plums, cherries, chili peppers, kiwis & oranges.

VITAMIN E

Vitamin E helps your immune system, cell function & skin health. Vitamin E is an essential nutrient that helps fight off free radicals and is used to fight dry skin.

Vitamin E can be found in almonds, peanuts & hazelnuts as well as spinach & broccoli, salmon & seafood.

PEACHandWALNUT
SALMON
cherries

MINERALS

ZINC

Your skin is the third most zinc-rich organ in the body and your outer layer (epidermis) has five times more zinc than the layer beneath (dermis). Zinc helps your cell walls stabilize and improves the rate of healing after an injury.

Lentils, chickpeas, beans as well as all varieties of nuts & seeds are great sources of zinc.

SELENIUM

Diets lacking in selenium have shown a greater risk for skin cancer.

Yellow fin Tuna is the highest source of selenium in food, about 200% of your recommended daily value - you can also find it in cottage cheese (about 30% of your daily value), brown rice (27%), sunflower seeds, spinach, lentils, and cashews.

It is important to be aware of selenium toxicity - also known as selenosis, it can lead to hair and finger nail loss, nausea and nerve damage.

A small amount of cashews added to your spinach salad is a safe way to keep your selenium levels consistent. If your typical diet includes fish, please consult your doctor or nutritionist before adding more selenium rich foods to your diet.

HEALTHY FATS

Essential Fatty Acids, or EFAs, are the building blocks of the cell membrane - necessary for healthy looking skin creating a strong skin barrier while keeping your skin plump and youthful. It's not possible for your body to make them on its own, you have to eat them. Here's where you can get them from:

Omega-3s

Salmon
Mackerel
Flax
Safflower oil
Walnuts
Sardines
Soy
&
Fortified eggs

Omega-6s

Baked goods
Cooking oils
Poultry
&
Grains

Essential Fatty Acids are now being added to successful treatment plans for both psoriasis, photodermitis and due to their anti inflammatory properties, part of a well rounded preventative acne solution.

THESE ARE MY FAVORITE SUPPLEMENTS

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