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?.

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