Skin Health By Ian Marber -Independent nutrition therapist and health writer

Nutrients

Essential fats, notably omega 3, play an integral role in sealing in moisture into the skin, and have to come from the diet. They are found in several foods including oily fish, such as salmon, sardines, mackerel and herrings but also in walnuts, chia and linseeds, seaweed, soya foods (such as edamame and tofu) and wheatgerm.

Biotin can also help dry skin as it helps regulate fatty acid activity to maintain levels in skin cells.  Unsurprisingly, biotin is found in many of the same foods as well as in avocado, sweet potatoes, tomatoes and carrots. Biotin is part of the B vitamin family, and as such is included in B complex supplements.

Vitamin C is essential for collagen synthesis, which helps maintain that plumped up look of well hydrated skin. Vitamin C can be found in many fruits and vegetables, such as citrus fruit, sweet potato, kiwi, peppers, kale and Brussels sprouts. Vitamin C also has antioxidant capabilities which helps to protect cells from oxidative stress. Vitamin C isn’t stored in the body and so ideally, we need some every day.  By the way, if you are going to take collagen in supplement form, be that a powder or capsule, make sure to do so with a little vitamin C at the same time.

The same cells that produce collagen, called fibroblasts, are also involved in making the hyaluronic acid, which has a sticky, gel-like consistency, and is essential for keeping the skin and joints fluid and flexible. Many nutrients support the functioning of fibroblasts, including zinc, a mineral found in a variety of food, including fish, shellfish, nuts, seeds, poultry, oats, yogurt, legumes and cheese.

Learn More: 

Every thing you need to know about Collagen

Protect your skin, hair and nails from the ravages of cold weather

Disclaimer: Food supplements should not be used instead of a varied balanced diet & healthy lifestyle.