There are many reasons for our skin not looking as healthy as we might like – but have you thought about how your nutrient intake may be impacting your skin? We've found the must-have nutrients for glowing skin, and ways to boost your intake.
The secret to great skin is filling your body with the correct nutrients. Vitamins, acids, proteins - they all work together to help your body thrive. Skin is a great indicator to let you know if you're deficient in certain nutrients. Pale, dry, and dull skin can be signs that you're lacking in certain ones. Instead of covering up skin problems, it's much easier to address the key issue and balance out your nutrient intake. Luckily, there are plenty of ways for us to do this, and making some simple dietary changes could make a big difference. Once you've fixed the source, healthy and glowing skin will follow.
The basis of getting the correct nutrients is a healthy, balanced diet full of fruits and vegetables. However, when life gets busy, a good diet can be hard to keep on top of. If you think you're lacking in certain nutrients, taking skin supplements can be an easy way to ensure you’re getting an adequate nutrient intake and keep your skin healthy. Cleanmarine is an Irish supplement brand that aims to keep bodies full of nutrients in a natural way. They have a wide range, but we recommend the Cleanmarine for Women capsules that are packed with omega 3, vitamins B1, B2, B6, and D3. If used correctly, skin supplements could be a key support to your skincare routine.
Below are the nutrients that play a key role in keeping your skin looking and feeling good. Skin supplements are a great alternative if your diet is lacking some of these, but should never be relied upon as your main source of nutrients. Remember, what you put into your body will impact how it treats you in return, so give it what it needs to excel!
There are 13 essential vitamins and they all perform important tasks. Each one is either fat-soluble or water-soluble, with fat solubles being stored in the body, and water solubles getting flushed out. Vitamin B2 (riboflavin) is particularly good for the skin, as it helps cell turnover and collagen maintenance. This results in a healthy skin tone and balanced natural oils. If you suffer from dry skin, Vitamin B2 is your new best friend as it aids mucus secretion, resulting in a hydrated look and feel. B vitamins are water-soluble, so they get flushed out of the body and need to be replaced daily. You can do this by eating meat and dairy products and some other foods like almonds and spinach.
Omega 3 fatty acids might not sound sexy, but they are a key nutrient that are important for a number of functions in the body. Omega 3 is mainly found in fish, as well as avocados and some seeds and nuts. The recommendation is to eat oily fish twice a day; however many of us don’t meet that requirement. If your diet is unable to provide the sufficient amount of omega 3, you may consider taking a supplement.
Another miracle skincare nutrient is zinc – which contributes to the maintenance of normal nails, hair and skin. Zinc also contributes to the protection of cells from oxidative stress. It can be taken internally (through diet or skin supplements) or externally (moisturiser, serum, etc) so it's good to consider all your options. Zinc rich foods include beans, chickpeas, dairy products, chicken, and cashew nuts. As it's not a nutrient that is stored in the body, zinc needs to replaced daily.
Vitamin C is not only good for fighting off a cold, it's essential for supporting collagen production. It's also an antioxidant, so fights off the harmful free radicals our skin gets exposed to every day (through air pollution, household cleaners, etc). This natural barrier of protection means it's one of the must-have nutrients for your skin and general health. We all know citrus fruits like oranges are high in vitamin C, but so are strawberries, broccoli and potatoes. The easy way to ensure you're getting a wide range of nutrients is to mix up the colour of your food. Specifically fruit and vegetables, not ice cream flavours - sorry!
As it's one of the building blocks of skin tissue, protein is key for skin renewal. It contains amino acids, which keep the skin hydrated and fight off free radicals. Protein is often associated with meat and dairy products. While it's true that they are high in protein, there are dietary alternatives for vegetarians/vegans who want to get equal nutrients. These include almonds, oats, and lentils. Animal sources of protein are sometimes called “complete proteins”, because they contain all the essential amino acids. Whereas plant proteins are considered “incomplete proteins” because they do not contain a complete amino acid profile. This just means if you're mainly getting protein from non-animal products, you'll have to be conscious of getting a wide variety of proteins from different sources.
Cleanmarine For Women is an all in one multivitamin, Omega 3 and phytonutrient supplement designed to support energy levels, healthy skin and hormone balance. Each capsule is packed with Omega-3 with Phospholipids, Vitamins B1, B2, B6 and D3, as well as Rosemary Extract and Soy Isoflavones. Suitable from ages 15-40 years. You can find Cleanmarine For Women in your local pharmacy or health store.
Visit Cleanmarine.ie to learn more, or find them on social media at @cleanmarineirl.
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