8 Nutrients For Gorgeous Skin!

Nutritionist Looi Hong Keat picks the top eight nutrients that will give your skin a healthy glow!

Your skin is a reflection of what is going on inside your body, reflecting your overall health and general well-being. Although lotions, washes, and creams can sometimes help treat certain skin ailments, most skin conditions, from acne to aging, stem from an internal nutritional deficiency easily remedied by altering the diet to include specific nutrients.

Recent research in dermatology has shown that skin reacts particularly well to certain vitamins, minerals and antioxidants that help nourish the skin, making it appear youthful and healthy.

Vitamin C

Why it’s superior: Vitamin C is highly effective (when combined with vitamin E) at reducing free radical damage, a harmful by-product caused by overexposure to the sun or pollution. Free radicals destroy collagen and elastin, which are fibres that support skin structure, causing wrinkles and other signs of premature aging.

How to get it: Fruits like oranges, lemons, and kiwi, and vegetables like broccoli, cauliflower, and leafy greens, are rich in vitamin C. Aim to consume approximately five servings of these fruits and vegetables daily. You can also take vitamin C supplements, up to 500 to 1000 milligrams per day, according to the American Academy of Dermatology. Also try a vitamin C cream to encourage collagen production – use a formulation that contains the L-ascorbic acid form of vitamin C, which is able to penetrate our skin layers.

Vitamin E

Why it’s superior: Vitamin E is another powerful antioxidant that reduces the harmful effects of the sun and pollution. When combined with vitamin C, this antioxidant helps slow the aging of skin cells by reducing the production of an enzyme called collagenase (which breaks down collagen causing the skin to sag and wrinkle). Vitamin E, when applied daily, also soothes dry or rough skin.

How to get it: Food sources of vitamin E include vegetable oils, nuts, seeds, olives, spinach, and asparagus. Thirty grams of nuts will provide you with one-third of the daily recommended intake. It is difficult to get most of the vitamin E you need solely from food, therefore you can also take supplements of natural vitamin E in a dosage of 15 milligrams per day. There have been a lot of controversies about vitamin E supplementation. Dosage of 1000 milligrams is shown to increase the risk of bleeding problems. If you choose to take vitamin E supplements, be sure to tell your doctor because of possible drug interactions.

Glutathione

Why it’s superior: Glutathione is considered the ‘master’ antioxidant because it protects the body from a multitude of diseases and conditions. Glutathione has anti-aging effects, and as we grow older, taking glutathione can help us with today’s fast paced lifestyle demands.

Some people take glutathione supplements as an antioxidant and as a skin-whitening pill. You have to take it with vitamin C (in ascorbic acid form) to be able to maximise the whitening potential of glutathione.

How to get it: Glutathione cannot be obtained through our diet. The most advisable dosage via supplements is 10 to 20 milligrams per kilogram bodyweight if taking glutathione as an antioxidant, and about 20 to 40 milligrams per kilogram body weight if taking glutathione for skin-whitening.

Co-enzyme Q10

Why it’s superior: This vitamin-like substance, present in every cell of the body, is vitally important for cell function. Co-enzyme Q10 is a powerful antioxidant, which can effectively counteract free radical damage and provide significant protection of the cell membrane. In other words, it will prevent damage to the collagen and elastin production process and help delay the effects of aging and wrinkles.

How to get it: Oily fish, such as mackerel and tuna, organ meats, and vegetable oils are good sources of co-enzyme Q10, but it’s hard to get the daily recommended amount of co-enzyme Q10 from dietary sources (you will need to consume at least 1000 kilograms of fresh mackeral!). Co-enzyme Q10 supplements are extremely safe, and are available in many forms, including capsules, tablets, skin creams, combination products marketed as energy boosters or anti-aging supplements. The daily recommended intake for adults is between 30 to 90 milligrams per day.

Alpha-Lipoic Acid

Why it’s superior: Unlike other dietary antioxidants, alpha-lipoic acid has the unique ability to penetrate both oil and water, affecting skin cells from both the inside and the outside of the body. Most other antioxidants can do one but not both. Alpha-lipoic acid also helps vitamins and antioxidants, such as glutathione, co-enzyme Q10, vitamin C and E, rebuild skin cells that are damaged by environmental pollution more effectively.

How to get it: Alpha-lipoic acid is available as supplements in doses between 30 milligrams to 100 milligrams. There is no established recommended intake for supplementation, but for antioxidant support, the recommended intake is between 20 to 50 milligrams per day. Good food sources include spinach, brocolli, beef and yeast (particularly Brewer's yeast).

Zinc

Why it’s superior: The mineral zinc is an important component of healthy skin, especially for acne sufferers. Zinc acts by controlling the production of oil in the skin and some of the hormones that can cause acne. This trace mineral helps maintain collagen and elastin fibres that give skin its firmness, helping to prevent sagging and wrinkles. It also links together amino acids that are needed for the formation of collagen, which is essential in wound healing.

How to get it: Foods rich in zinc include shellfish and fish, lean meat, nuts, soybeans, and dairy foods. Eighty grams of lean beef will provide half your daily recommended intake. Zinc can also be purchased in tablet form – but do not exceed the daily recommended dosage of 15 milligrams. Intake of 150 to 450 milligrams will deplete the body of iron and copper and affect the immune system.

Selenium

Why it’s superior: Selenium is an antioxidant mineral responsible for tissue elasticity. It may also play an important role in reducing your risk for sunburn, as it can protect the skin from damage from excessive sun exposure.

How to get it: Dietary sources of selenium include wheat germ, seafood such as tuna and salmon, garlic, Brazil nuts, eggs, and whole grains. Eating just three to four Brazil nuts per day provides adequate selenium intake for most people. Selenium is also available in supplement form (usually included in multivitamins). The daily recommended intake is between 50 to 200 micrograms per day.

Omega-3 Fatty Acids

Why it’s superior: Those with dry or inflamed skin, or skin that is frequently plagued by the appearance of white or blackheads, may find that essential fatty acids (EFAs), especially omega-3, can help.

EFAs are crucial for the production of the skin's natural oil barrier, skin repair, moisture content, and overall flexibility. As the body cannot produce its own EFAs, they must be obtained through the diet.

Our Malaysian diet is overabundant in omega-6 fatty acids found in baked goods, cooking oils, poultry and grains. Simply balancing the intake of omega-3 with omega-6 can result in smoother, younger-looking skin. Low dietary levels of EFAs may result in skin problems such as eczema, dermatitis and dandruff.

How to get it: Foods rich in omega-3 include cold-water fish such as salmon, sardines and mackerel, as well as flaxseeds and safflower oil. Aim to eat three fish dinners a week to obtain the weekly recommended intake. Omega-3 is also available in supplement form, such as fish oil capsules and flax seed oil. The daily recommended intake should be between 300 to 500 milligrams.