Lycopene is a potent antioxidant with all-natural UV ray protection properties. A diet plan rich in this vitamin will help the skin look and feel healthy. Some common foods that contain Lycopene are: pink grapefruit, watermelon, tomatoes, and papaya.
Astaxanthin is a pinkish carotene compound commonly found in foods like krill and shrimp. It doesn’t convert to retinol once it arrives in the body; therefore 100% of its antioxidant power is meant to fight damaging free radicals. Studies have shown that long-term use of Astaxanthin leads to increased skin elasticity and less wrinkles.
3. Vitamin A
Commonly known as beta-carotene, vitamin A can be found in high quantities in foods like spinach and carrots. It ensures the proper repair, turnover, and maintenance of the tissue cells and skin, and a deficiency may lead to a flaky, dry complexion (that’s because the skin can’t repair itself fast enough). Used topically, vitamin A has drastic effects on the skin.
4. Vitamin C
Excellent for both topical and internal use, vitamin C features excellent antioxidant properties meant to protect the complexion from free radicals. It encourages collagen production, yet considering its water soluble it doesn’t remain in the body for extended periods of time. Best sources of vitamin C are citrus fruits, red peppers, Brussels sprouts and more. To boost the amount of vitamin C into the system, supplementation may be required to keep your skin looking fabulous for extended periods of time.
Zinc is an essential mineral the body needs for collagen synthesis, a process that aids skin growth and healing. It is also a compound that helps enzymes function properly; Zinc citrate is one of the most common types (it’s highly absorbable) and it available through various professional level supplement lines.
Another mineral that’s extremely important for the health of our skin, nails, and hair is iodine. The way we think, look, and feel depends on the thyroid gland, and iodine is considered an important nutrient that can help maintain a proper metabolic rate.
7. Omega-3 fatty acids
Linked to reduced inflammation, omega-3 fatty acids are better known for their ability to boost the radiance of the skin. Good sources include walnuts, flax seeds, and salmon. Increased amounts can also be obtained from molecularly distilled fish supplements.
As part of the B-complex vitamins, Biotin is mainly responsible for helping the skin stay radiant and healthy-looking. Experts recommend adults to include in their diets between 1,000 and 5,000 mg of biotin per day, yet that goal can only be achieved through supplementation. Food sources include tuna, peanuts, and Swiss chard.
9. Vitamin K
Vitamin K can work miracles for the skin when applied topically. It claims to reduce under-eye circles and help the overall complexion feel a lot more rejuvenated. The vitamin can be taken from foods like broccoli and green vegetables, and when taken as supplements it has an important role in blood clotting. Most people use vitamin K to treat stretch marks, spider veins, burns, and scars; it might also deal with rosacea, which is a common skin condition that leads to face pimples and redness.
10. Alpha Lipoic Acid
Alpha lipoic acid is considered a really special antioxidant because it is fat and water soluble. It protects the cells of the skin from free radicals on the inside and on the outside, which can only mean it’s vital for the health of one’s complexion.
Dietary supplements, vitamins and minerals are all important for the health of our skin after a certain age. Although we’re trying as much as we can to grab our vitamins from foods, sometimes that may not be enough to keep the skin younger-looking and revitalized. In that case, we are compelled to turn to supplements to make sure our bodies get sufficient amounts of nutrients to keep the complexion healthy.