Omega-3 fatty acids offer powerful anti-inflammatory action, which protects against skin conditions like eczema. These essential fatty acids also contribute to skin repair, moisture content, and elasticity. But they don’t stop there! Omega-3’s also help to regulate levels of the stress hormone cortisol, which helps prevent wrinkle formation and helps to keep skin smooth.
Find it in: walnuts, flax, chia, hemp, fatty fish such as salmon, sardines, and mackerel.
What they do: protect against UV damage, fight inflammation, and boosts circulation.
Flavonoids are a class of phytochemicals that help fight against infection and protect against UV damage from the sun. Heart-healthy flavonoids fight inflammation, and can also boost circulation, and in particular micro-circulation to the capillaries in your skin.
Find them in: soy beans, cocoa, berries, and green tea.
What it does: fights oxidative damage and supports collagen synthesis
Vitamin C is an important nutrient in general, but especially for your skin. It’s a powerful antioxidant, which means it helps eliminate free radicals and reduces oxidative stress to your body. Vitamin C also plays a role in collagen synthesis, which is important for making your skin soft and supple.
Find it in: citrus fruits like oranges, lemons, and grapefruit, broccoli, Brussels sprouts, parsley, kale, kiwi fruit, bell peppers, and beet.
What it does: promotes skin elasticity and fights acne.
It’s a trace mineral with powerful antioxidant properties. It enhances both the absorption and function of of vitamin E, which prevents deterioration of the all important collagen protein. Selenium also helps to prevent acne, which is good news for adult acne sufferers.
Find it in: wheat germ, onions, walnuts, whole grains, brown rice, brazil nuts, tuna, red snapper, seafood, and poultry.
What it does: supports skin regeneration, fights inflammation and acne
Zinc is an important mineral that plays a role in repairing damaged tissue, and also works to protect the skin from UV. Zinc deficiency is also a common cause of acne.
Find it in: oysters, poultry, pumpkin seeds, pecans, oats, cashews, beans and legumes, and whole grains.
What it does: fights free radicals and prevents wrinkles and premature aging.
Vitamin E is probably the mostly commonly referenced nutrient for skin health, and with good reason. This antioxidant properties in vitamin E fight free radicals. You’ll also combat wrinkles and premature aging with vitamin E thanks to all those free radicals.
Find it in: avocados, almonds, walnuts, eggs, asparagus, oatmeal, sunflower seeds, pine nuts, and olives.