A skincare routine can make a big difference, but healthy nutrition is the first step and the guarantee of caring from within. Skin health is closely related to the type of food we eat, as the type and amount of food we eat affects the health of the skin and the entire body.

Skin nutrition helps prevent the development of skin problems and prevents the worsening of existing conditions. Many studies and research have indicated that to have healthy skin you must eat certain types of foods and avoid others.

Balanced food is food that contains multiple nutrients in sufficient quantities. That is what you need in order to nourish the skin. There are some important nutrients that help us nourish the skin and maintain its health and freshness.

Omega-3 fatty acids
Its importance lies in maintaining a thick and moist skin layer and making it more resistant to infrared rays that reach the skin through sunlight. An omega-3 fatty acid deficiency leads to dry skin. Good sources include salmon, cod liver oil, herring, oysters, sardines, flaxseed, chia seeds, walnuts, soybeans and egg.

Vitamin E
Vitamin E is one of the most important antioxidants for the skin, and it helps the body get enough of this vitamin to protect the skin from infections and blemishes. Researchers have found that vitamin E becomes more effective when it is combined with vitamin C. Good sources include sunflower seeds, almonds, hazelnut oil, sunflower oil, almond oil, hazelnuts, pine nuts, peanuts, Atlantic salmon, avocado, apricots, broccoli, asparagus, spinach (raw), red sweet pepper (raw), mango and kiwi.

Zinc
An important mineral salt for the skin, Zinc controls and limits skin infections. It also helps to form new skin cells that replace damaged cells. It is an important component in wound healing and combating bacterial growth. Zinc deficiency in the body leads to skin infections and diseases and the delayed healing of skin wounds. Good sources of zinc include beef (steak), crab, almond, oats (uncooked), muesli, chickpeas, chicken breast, cornflakes, yogurt, baked beans, cashews and milk.

Proteins
Getting adequate amounts of proteins contributes to maintaining the health, freshness and beauty of the skin, as it maintains the strength and proper texture of the skin. Good sources include egg, almond, chicken breast, cottage cheese, Greek yogurt, milk, lentils, lean beef, pumpkin seeds, turkey breast, shellfish, peanut butter fish and quinoa.

Vitamin A
We may take vitamin A from its direct sources, and we may eat foods that contain the carotene group, such as beta-carotene, lutein, or lycopene, as these compounds are converted within the liver in our bodies to vitamin A. The importance of these compounds lies in protecting the skin from damage sunlight, delaying the appearance of wrinkles, and giving the skin layers’ flexibility and freshness. Sources include beef liver, salmon, goat cheese, cheddar, blue cheese, feta cheese, sweet potato (cooked), kale, carrot, sweet red pepper (raw), spinach (raw), mango, cantaloupe, red grapefruit, watermelon, papaya, apricot, passion fruit and nectarine.

Healthy fats
Healthy fats are what contribute to keeping the skin supple, elastic and moist, and foods rich in healthy fats also help reduce the formation of skin wrinkles caused by infrared rays resulting from our exposure to sunlight. Good sources are fatty fish, chia seeds, dark chocolate, egg, avocado, flaxseed, nuts, olive oil, tofu and yogurt.

Vitamin C
It is one of the antioxidant vitamins important for the safety of the skin, as the skin needs vitamin C to form collagen, which is the main protein that enters the construction of the skin, maintains the strength and health of the skin and delays the signs of ageing that appear on the skin. It is worth noting that a vitamin C deficiency is very rare nowadays, but its deficiency may lead to dryness and roughness of the skin, and easy bruising. Good sources include guava, kiwi, bell pepper, strawberry, orange, papaya, broccoli, tomato and kale.