With summertime just around the corner, most of us will be outside more than usual, soaking up the rays and having a good time!
The sun is well-documented as a major source of aging in the skin, so it’s especially important to stay on top of a regular skincare routine. While this should include topical treatments, such as a moisturizer and SPF, the things you eat will also have an impact on your skin’s health.
One study has shown that as many as 41% of women ages 19-50 do not get enough vitamins from their diet alone.
In the entire study, they were actually the most common demographic for micronutrient deficiency.
Vitamins and minerals are essential for maintaining clarity and elasticity in the skin, so if you aren’t getting enough, your skin could likely be in better shape. Fortunately, there are plenty of healthy ways to fill up on the micronutrients you need!
Here are three important nutrients for your skin, as well as where to find them.
Vitamin A
In the United States, about 51% of adults fall short of vitamin A.
Also known as retinol, vitamin A plays an important role when it comes to your skin. You’ve probably even recognized it from the countless beauty creams on the market.
Vitamin A helps skin cells to turn over and be replaced by newer, healthier ones. This keeps the surface of your skin consistently clear and youthful. With enough vitamin A, you won’t have to worry about dead skin cells lingering around and causing issues.
Because your body can’t produce vitamin A on its own, one of the only ways to get it is from your diet.
Some common foods that provide plenty of vitamin A are:
Animal Products
2% Fat Milk, Fortified: 1 Cup (149 mcg vitamin A, RAE)
Egg: 1 Large (80 mcg)
Vegetarian
Sweet Potato, Baked: ½ Cup (961 mcg)
Pumpkin, Canned: ½ Cup (953 mcg)
Butternut Squash, Cooked: ½ Cup (572 mcg)
Carrot, Raw: ½ Cup (534 mcg)
Cantelope: ½ Medium Melon (466 mcg)
Vitamin C
This vitamin is important for more things than just flu season, yet 43% of U.S. adults don’t get enough of it.
When it comes to your skin, vitamin C is essential for creating collagen.
As the main protein of connective tissue, collagen is important for giving skin its elasticity and strength. When it’s substantial, collagen supports healthy, youthful skin. It does, however, naturally diminish over time, leading to the wrinkles that come with aging.
One of the keys to aging gracefully, therefore, is to eat a diet with high nutritional value.
Including sources of vitamin C in your routine will not only aid in collagen production, but will also help with inflammation. In fact, its potent antioxidant activity has been shown to be quite effective in restoring skin to its ideal state.
While the mention of vitamin C may conjure images of citrus fruits or orange juice, there are many other ways to fit this micronutrient into your diet!
Here are some alternative sources of vitamin C:
Strawberries: 1 Cup (85 mg vitamin C)
Kiwifruit: 1 Fruit (69 mg)
Broccoli, Cooked: ½ Cup (51 mg)
Brussels Sprouts, Cooked: ½ Cup (37 mg)
Zinc
As a trace mineral, zinc is oftentimes overlooked when it comes to skincare. That doesn’t subtract from its potency as an antioxidant, however.
One of the best ways to slow down aging and reduce your risk of chronic diseases is to use antioxidants to deter free radicals. Zinc is great at doing this, especially when it comes to healing wounds and enhancing the health of your skin cells.
Most well-known, however, is its role in defending against one of the skin’s major sources of aging: the sun.
In fact, zinc can be found in many of the most effective sunscreen products on the market. The FDA has even listed zinc oxide as one of the two sunscreen ingredients that are most effective in protecting against UV radiation.
Aside from applying sunscreen, there are many ways to include more zinc in your lifestyle. In terms of nutrition, here are some foods that contain a good amount of zinc.
Animal Products
Oysters, Cooked: 3 ounces (74 mg zinc)
Alaskan King Crab, Cooked: 3 ounces (6.5 mg)
Lobster, Cooked: 3 ounces (3.4 mg)
Vegetarian
Baked Beans: ½ Cup (2.9 mg)
Fortified Breakfast Cereal: 1 Serving (2.8 mg)
Dried Pumpkin Seeds: 1 Ounce (2.2 mg)
Conclusion
If you’re looking for a natural way to give your complexion a boost, it can be as simple as taking a look at the vitamins in your diet.
To aid your skin cell regeneration and turnover, eating foods with vitamin A or applying a quality retinol cream to your face will likely do the trick.
Similarly, vitamin C can greatly bolster your collagen supply, which will help keep your skin looking younger for longer.
Another way to slow down aging is by applying a reliable sunscreen to your face each day. Zinc oxide is recognized by the FDA as one of the most effective substances in protecting against the sun’s UV rays.
Taking good care of your skin is always a good idea, but especially so during the summer. Wearing sunscreen and eating a balanced diet will keep your body in good shape over time.
Even small changes such as these will have you thanking yourself in the long run!
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