10 Skin Protecting Nutrients

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If you want healthy skin, then you should be very careful about what you eat. The following is a review of 10 must-have nutrients for supple, flawless skin.

 Skin HealthyLycopene

Lycopene is a very vital ingredient especially when it comes to protecting the skin from the impact of harsh UV rays. It is also a powerful anti-oxidant and therefore plays a central role in cleansing your body system and keeping your skin looking young. Lycopene is commonly found in: tomatoes, watermelons, papaya and pink grapefruit.


This is a pinkish compound generally found in sea foods – the likes of shrimp and krill. This compound is rich quite rich in antioxidants and therefore is essential for destroying free radicals that tend to accelerate skin aging. Astaxanthin is also known for its immense ability to promote skin flexibility and reduce age spots.

Vitamin C

Vitamin C is not just known for its antioxidant properties but also for its role in production of collagen. By regularly consuming foods rich in this vitamin, you can easily protect your skin against harmful toxic substances in the body system as well as harmful UV rays. Vitamin C is naturally found in citrus fruits like: oranges and lemons. Red peppers and Brussel sprouts are also rich sources of this vital vitamin.

Vitamin A

Vitamin A ensures the proper maintenance and repair of skin cells. It plays a central role in keeping your complexion intact and boosting your skin turnover. If you are deficient in this vital vitamin you may notice a sudden change in the appearance of your skin – e.g from soft to dry. Vitamin A is naturally found in carrots and spinach.

Omega-3 Fatty Acids

Foods that are rich in omega-3 fatty acids are best known for their ability to keep your skin looking brilliant and healthy. They also play a vital role in reducing skin inflammation. Omega-3 can be obtained from walnut, flaxseeds, salmon (and other fatty fish).

Vitamin E

Vitamin E helps the skin counter the harmful effects of ultra violet rays while at the same time provides superb protection from harmful radicals. Regular consumption of this vitamin may reduce photodamage and clear skin wrinkles. Some well known natural sources for this vitamin include: sunflower seeds, red chilli powder, pine nuts, almonds and peanuts.


Biotin is an essential ingredient for providing the basis for radiant skin and hair. It is quite useful in maintaining skin complexion and keeping your skin looking healthy and full of life. This vitamin is mainly found in peanuts, tuna and Swiss chard.

Vitamin K

Vitamin K is best known for its role in reducing under-eye skin wrinkles. Besides that, it is essential for improving the appearance of the skin. It works together with other vitamins to favour the development of healthy skin.

Hyaluronic Acid

Hyaluronic Acid has the ability to maintain your skin’s hydration. Research shows that it can hold up to 1000 times is weight in water.

Alpha Lipoic Acid

Alpha Lipoic Acid is one among the few ingredients that helps keeps your skin hydrated while at the same time well-oiled. It is also an antioxidant.

There you go, the secret to keeping your skin looking beautiful and healthy.

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