5 Key Nutrients for Healthy Skin [INFOGRAPHIC]

I’m excited to share a guest post today, featuring an infographic that focuses on nutrients for healthy skin created by Samantha Thayer. Samantha is a Health Educator and blogger in the health and wellness space, and we met on the interwebs because of a shared passion for holistic health and wellness.

Acne Cure

CWB covers a wide swath of topics (because I have a wide swath of interests) but one of the biggest reasons people are drawn to this site is for skin health information — specifically acne remedies. I had some seriously miraculous luck in clearing up my lifelong acne a couple of years ago, and since sharing my experience and some science behind why it worked, I’ve made connections with readers and bloggers across the globe who have either experienced similar results or are looking for answers for themselves. From time to time, I come across someone like Samantha who has a simple, easy-to-implement message that I think would be helpful to my readers in their quest for healthy, clear skin.

Heal from the Inside Out

The most important message I want those of you suffering with skin issues to receive is that healing starts from within. No amount of creams or potions will work topically if you aren’t providing your body with the right nutrients for healthy skin. What you eat matters, and this infographic is a great depiction of how to take care of your skin by feeding yourself properly.* 

*If you’re a regular follower of this blog, you know that I’m not a big fan of low-fat dairy. I still chose to share this infographic instead of asking Samantha to redo it for my audience, so I’m making this brief caveat and offering a suggestion in its place. You can find my personal views on low-fat or skim milk in my post 7 Foods you Think Are Healthy But Aren’t.

I wouldn’t be sharing this post from Samantha if I didn’t stand behind the claims she makes.

Samantha shares vitamin A as one of the key nutrients for healthy skin. I agree with her on the importance of vitamin A; but there are other, more ideal food sources of vitamin A than dairy of any kind (which frankly I think shouldn’t be consumed at all if you have acne), such as fermented cod liver oil and organ meats.

If you want to consume dairy, I recommend full-fat dairy that comes from organic, pasture-raised animals, preferably raw. Even then, if you have acne, something as insulinogenic as dairy should be limited if not totally avoided until you get your skin under control, and from there I’d recommend proceeding with caution.

Eat Healthy Look Healthy: 5 Key Nutrients for Healthy Skin

– Samantha Thayer, B.S, CHES

nutrients for healthy skin

It might surprise you that what we consume is just as important as the products we use topically when it comes to keeping our skin healthy.  It’s important to get the nourishing nutrients we need in order to look and feel our best.  

So, what are the most vital nutrients for healthy skin? And how do we find them in the foods we eat? 

  1. Eat foods rich in Vitamin A.  This vitamin is important for overall skin health.  Foods rich in vitamin A are carrots, organ meats, cod liver oil, and dairy products.
  2. To help prevent age related issues caused by sun exposure, make sure you get plenty of Lycopene in your diet. Some foods that contain Lycopene are tomatoes, guava, and watermelon! 
  3. Omega-3 Fatty Acids help nourish the skin and regulate oil production. Fish, flax seeds, and eggs are all examples of foods high in Omega-3s.
  4. Vitamin C. This vitamin can help fight wrinkles. Some foods that are rich in Vitamin C are sweet potatoes, squash, melons, and citrus fruits.
  5. Vitamin E helps repair damaged cells. Get the benefits by eating nuts and seeds.

Supplements for Healthy Skin

It’s also very important to have a healthy digestive tract to keep your skin looking great. (Learn about the connection between gut health and skin health.) Here are some additional nutrients to include in your diet to help keep your gut and skin healthy:

Fiber – Foods rich in fiber will help your digestive system remove waste and cleanse from within. Fiber also feeds the good bacteria living in your gut that protect your gut lining, preventing the skin and other health issues caused by leaky gut.

Probiotics – These healthy bacteria will help balance the flora your digestive tract, keeping less helpful bacteria and yeast in check. Probiotics are also helpful in supporting a healthy immune system and keeping inflammation in check. 

Digestive Enzymes – Enzymes assist in the breakdown of the foods you’re eating. While the human body is capable of producing its own enzymes, it’s sometimes helpful to supplement if you find you’re having particular absorption issues that could be manifesting in your skin. 

Check out the infographic below that illustrates the importance of proper nutrition and a healthy gut to help keep your skin healthy!

nutrients for healthy skin   

This article was contributed by Samantha Thayer, B.S., CHES, who is an online education and outreach specialist for USANA Health Sciences.  Infographic design is by Taylor Romney and used with permission.  For more information on health and wellness, feel free to visit us at her blog, What’s Up, USANA?.

QUIT Doing These 3 Things For Noticeably Clear Skin

A while back I shared my personal struggle with acne and the amazing solution I found that cleared up a lifetime of problems in just two weeks (linked at the end of this post). This post might seem like it’s geared toward vanity and outer appearances but here are two big reasons it’s about more than that.
 
  1. What happens on your face is often a reflection of what’s happening inside your body, so you want to make sure you’re taking care of yourself all around.
  2. How you feel about yourself when you look in the mirror every day will inform the way you interface with the world. Do you love what you see? Would you love it more if you didn’t have a breakout across your left cheek? Do you think you’ve tried everything?
Today I want to share the top 3 mistakes that people make when they are struggling to clear their skin, why they should change their ways to gain noticeably clearer skin, and what to do instead. I’m all about solutions here, so let’s get started!
clear skin

phone found at healthmeup.com via Creative Commons

Quit depleting your skin from its natural oils by stripping them away with harsh cleansers and astringents.

 
Why? If you’re concerned about acne, drying your skin out simply encourages MORE sebum production, making the problem WORSE than it was to begin with — more black heads, more shine when you don’t want it. If you’re concerned about wrinkles, you want to remain hydrated and nourish your skin at a deep level.
 
What to do instead:
Cleanse with gentle, natural products you might not think should be in your bathroom. Raw honey is a great cleanser and gentle exfoliator, and coconut oil is great at removing make up and keeping the skin hydrated. It’s also naturally antiseptic, so it’s great for preventing infection on a “picked” blemish.
 
oh_no_i_have_a_zit-167755

image pulled from gagbay.co

Quit picking. (This is SO hard for me.)

 
Why? Picking, especially if you aren’t using something sterile to pick with (your fingernails are NOT sterile), spreads the infection around on your skin and can cause a bigger breakout. Also, your skin is almost always worse-off once you’ve extracted the pimple — in its place, you’ve likely left either a bloody mess or something that will become a larger, more painful, more infected blemish the next day. I can’t tell you how many times I’ve extracted a small blackhead and woken up the next morning to a red, raised bump in its place.
 
 
What to do instead: 
Cleanse well, use a good natural moisturizer like coconut oil, and leave it alone. Just don’t look in the mirror when you wash your hands in the bathroom — that’s my moment of weakness.
 

 

Quit eating garbage.

 
Why? The food you eat matters for the health of your skin. If you eat sugar, pasteurized conventional dairy, and other inflammatory foods like processed seed oils and soy, your skin won’t be happy.

Don’t forget, your skin is the largest organ on your body, and it acts as a filter for everything that you come into contact with. What you put in and how your body reacts to it is reflected on your face. Check out my secret to clear skin in two weeks, a solution that was all about input.

What to do instead: 
Treat your skin well by taking care of your diet and your gut. Eat fermented foods or take a probiotic. Drink bone broth, pack in the vegetables at every meal of the day. Enjoy healthy fats like avocado, coconut oil, and grass-fed butter.
 
clear skin

photo: HannahFarsiPhotographs through Creative Commons

Now it’s your turn.

What have you tried that works for you? Please share in the comments below!

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