Nutrients for the skin

     In this article I will recommend some minerals, vitamins and fatty acids that are nutrients for the skin that will help us fight against aging:

  • Type B vitamins. If people neglect these vitamins, their skin will suffer. Their role is to synthesize collagen, especially vitamin B3 and biotin, as well as in the treatment of mature skin and reducing wrinkles. Although it is difficult to have a deficiency, we remember that tobacco and alcohol consumption can interfere with its absorption.
  • Vitamin C has the role of counteracting photoaging. It is also a detoxifier and antioxidant, which is why it stands out among the nutrients for the skin that are essential due to its high ability to protect against free radicals.
  • If you want to fight oxidative stress, I recommend you take vitamin A. You can benefit from it in plant foods in the form of Provitamin A and in foods of protein origin, such as eggs, fish and especially in the liver of animal meat. .
  • The role of vitamin K is to help people delay the appearance of permanent dark circles due to aging due to poor blood clotting. It does not act much on skin prevention.
  • Coenzyme Q10: is an antioxidant used by cells for both growth and maintenance. It activates cellular metabolism and protects skin membranes against free radicals. It serves to prevent premature aging caused by sunlight and smoothes fine wrinkles. Foods rich in Coenzyme Q10 are: blue fish, cauliflower, broccoli, spinach, carrots, pistachios, peanuts, nuts.
  • DHA. People need to know that these Omega 3 essential fatty acids are not only nutrients for the skin, but are also of fundamental importance in detoxifying heavy metals such as mercury. DHA also acts as a photo protector of the skin. They can be taken if you eat the following foods: fatty fish, krill oil, some microalgae
  • Hyaluronic acid. The role of this substance is to help the skin be more elastic and to strengthen the tissues. In general, this substance is produced naturally by the body, but as it progresses, this production decreases. We can get a greater contribution of this substance by consuming green leafy vegetables, fruits, green beans, nuts, peanuts, bone broth, cod. veal. It can also be taken from foods rich in zinc, such as: wheat germ, beets, pumpkin, whole grains (especially rice), nutritional yeast, pumpkin seeds and sunflower and mushrooms.
  • Magnesium also helps to obtain it; We find it in almonds, pistachios, sesame seeds, flax and pumpkin, raw, corn spinach, quinoa and aromatic herbs such as coriander and chives.
  • Glucosamine and chondroitin: are two great allies of skin health, necessary to maintain hydration and reduce wrinkles. It is found in maitake mushrooms and in the outer layers of crustaceans (crab, shrimp).
  • And last but not least, amino acids. The best being: tryptophan, cysteine and methionine. In the composition of tryptophan there are anti-inflammatory properties, which have the role of helping the skin. It can be taken from the following foods: eggs, white meat, fish and fruits (bananas and cherries), nuts and seeds, dark chocolate.Cysteine is a sulfur amino acid, methionine is an essential amino acid, therefore it is not produced by organism. Both serve to synthesize keratin and associated proteins that provide firmness to the skin’s appendages.