We tell you how to get glowing from the inside out by giving your skin the nutrients it needs.
1. Biotin and niacin
The single most important vitamin among the B vitamins is biotin, which forms the basis of your skin, nail and hair cells. “A deficiency in biotin will cause changes in your skin, specifically dermatitis – an itchy, scaly skin condition,” says dietician Kim Hofmann. Another B vitamin, niacin, helps your skin to retain moisture, which makes your complexion appear plumper and younger. It also has anti-inflammatory properties which soothe dry, irritated skin.
Found in: bananas, egg yolk, oatmeal, rice, green vegetables, milk and tuna.
2. Vitamin A
Low levels of vitamin A are associated with dry, flaky skin. According to dermatologist Dr Dagmar Whitaker, vitamin A is an essential vitamin in the repair and reproduction of skin cells. Beauty products containing vitamin A help reduce wrinkle lines and control acne, especially the prescription treatment Retin A. Dr Whitaker cautions that the downside of this vitamin is that it can make the skin photo-sensitive. “If you’re using a cream containing vitamin A, make sure that you also use a sunscreen,” she says.
Found in: yellow vegetables, liver, eggs, milk and butter.
3. Selenium, copper and zinc
The trace elements of selenium, copper and zinc are important both for a healthy metabolism and for your skin. Selenium is associated with reducing the risk of skin cancer, while copper promotes elasticity. Zinc is believed to reduce acne by taming the skin’s oil production. “These minerals are particularly important for those who suffer from a skin disease where more than the normal amount of skin cells is produced, such as psoriasis or eczema,” says Dr Whitaker.
Found in: wholegrains, eggs and garlic (selenium), liver, shellfish, legumes (copper), lean meat and poultry (zinc).
4. Omega-3 fatty acids
These nutrients are essential for the production of the skin’s natural oil barrier. While omega-6 is easily sourced, omega-3 is harder to come by. You might need to take a fish oil or evening primrose oil supplement and take more omega-3 in winter to combat drier skin. “Essential fatty acids are your internal moisturisers. They are very helpful for those who suffer from dry, itchy or red skin,” says Dr Whitaker.
Found in: nuts, canola oil, fatty fish like salmon, mackerel, anchovies and sardines.
5. Alpha-lipoic acid
Antioxidants are well known for their ability to maintain healthy skin. Alpha-lipoic acid, which is hundreds of times more potent than either vitamin C or E, is a great boost for ageing skin. “Alpha-lipoic acid reduces the damaging effect of free radicals,” says Dr Whitaker. “This protects you from ageing and can even repair UV damage to skin’s DNA, thus reducing the risk of skin cancer.”
Found in: spinach, broccoli, peas Brewer’s yeast, Brussels sprouts and beef.