To accomplish its duty as a barrier that protects the rest of your body from things outside it, your skin needs the appropriate mix of nutrients. Feed your skin healthily from the inside to maintain it looking, functioning, and feeling wonderful.

Optimal Fats

This is how you achieve your skin's 'glow.' Your skin might get wrinkled and dry if you eat too little fat.

Monounsaturated and polyunsaturated fats from plants such as nuts, seeds, avocados, and seafood should be prioritized. These keep your skin hydrated, firm, and flexible while also being healthier for your heart than saturated fats.

Omega-3 fatty acids are a kind of polyunsaturated fat that your body cannot produce but are required for cell wall formation. They also stop a chemical from allowing the skin to breathe.

Protein

Your body breaks down proteins into amino acids and reuses them to generate new proteins, such as collagen and keratin, which make up the structure of your skin. Amino acids also aid in the removal of dead skin.

Some amino acids contain antioxidants, which protect skin cells from UV rays, and 'free radicals,' which are formed when your body breaks down certain meals or when you're exposed to cigarette smoke.

A vitamin

Vitamin A is required by both the top and bottom layers of skin. It appears to reduce UV damage by inhibiting the collagen breakdown process. It may provide some protection against sunburn since it is an antioxidant (although not as much as wearing sunscreen).

It aids the function of the oil glands that surround your hair follicles, as well as the healing of wounds and scrapes, especially if you're on steroids to minimize inflammation.

Your skin may become dry, itchy, or rough if you don't receive enough vitamin A.

C vitamin

Collagen is a nutrient that helps the tangled web of protein maintain its structure. It's also an antioxidant that protects you from free radicals and may reduce your risk of skin cancer. Low vitamin C levels can lead to easy bruising and bleeding gums, as well as ulcers that take longer to cure.

E vitamin

UV radiation damages skin and causes wrinkles, sagging, and skin cancer. This antioxidant and anti-inflammatory can absorb the energy from UV light. It strengthens cell membranes in conjunction with vitamin C.

Zinc

This mineral is five times more abundant in the outer layer of your skin than in the inner layer. Zinc aids skin recovery after an injury. It's required for cells to divide and specialize as they expand, as well as to keep cell walls solid.

Zinc may protect skin from UV damage due to its interactions with other metals in the body, such as iron and copper. It also has antioxidant properties.

When you don't receive enough zinc, it might seem like eczema, but the itchy rash won't go away.

Selenium

Selenium is a mineral that aids in the protection of your skin from UV radiation via specific antioxidants. A lack of selenium has been related to an increased risk of skin cancer.

Supplements and foods

Fruits and vegetables, in general, are wonderful options since they include skin-friendly vitamins and antioxidants.

Some meals provide many nutrients for your skin, which helps them function better:

Salmon, sardines, and tuna are high in protein, omega-3s, and selenium.

Vitamins A, C, and E; omega-3 fatty acids; protein — and selenium in spinach

Protein, vitamins A and E, selenium, and zinc are found in eggs.

Omega-3s, selenium, flaxseeds

Protein and zinc in legumes (lentils, chickpeas).

Avocados include good lipids and vitamins C and E.

Vitamin E and healthful fats in extra virgin olive oil

If you're concerned that you're not receiving enough of these essential nutrients from your diet, see your doctor ensure that supplements won't negatively impact your health. Fish oil, for example, is high in omega-3s, but it's not recommended if you're on blood thinners or have a weaker immune system. Additionally, zinc supplementation may reduce the effectiveness of several antibiotics.