Nourish Your Skin From Within With These Key Nutrients

Do you ever wonder if you're doing enough to take care of your skin? Perhaps you've already established a daily skincare routine that involves cleansing, toning, and moisturising with SPF. You may also be taking steps to protect your skin from the sun and staying hydrated with enough water. We see you!

But have you considered how your diet affects your skin? That's right—your skin benefits from the vitamins, minerals, and plant-based nutrients found in a healthy, balanced diet rich in a variety of colourful fruits and vegetables. Not only is this type of diet essential for your overall well-being, but it's also an effective way to nourish and support the health of your skin.

If you’re curious about the nutrients that you need to boost your skin health, here are some of the key players to look out for.

Essential Skin Proteins For Skin Vitality

The skin relies on three essential proteins for its overall health: collagen, elastin, and keratin. These three proteins are naturally produced by the body, and each plays a different role in skin health. Collagen provides support to the bones, muscles, and skin, elastin contributes to the elasticity of the skin and helps tissues and organs stretch and bounce back, and keratin is responsible for forming the hair, nails, and the outermost layer of the skin.

However, as we age, the body's natural production of these proteins tends to decrease, resulting in the formation of wrinkles or fine lines. That’s why maintaining healthy levels of these skin proteins is crucial to achieving youthful and radiant skin. Fortunately, a healthy diet rich in essential nutrients can help your body maintain healthy levels of these skin proteins.

Collagen-boosting nutrients: vitamin C, zinc, copper, and proline. Vitamin C is particularly important, as it helps in the production of collagen and acts as an antioxidant. Zinc and copper are also involved in collagen synthesis, while proline is a key amino acid needed for collagen production.

Keratin-boosting nutrients: biotin, vitamins A, C, D, and E, and zinc. Biotin is essential for the production of keratin, while vitamins A, C, D, and E are antioxidants that help protect keratin-producing cells from damage. Zinc is also important, as it helps regulate the production of keratin.

Elastin-boosting nutrients: vitamins A, C, and E, and essential fatty acids. Vitamins A, C, and E are antioxidants that help protect elastin fibres from damage, while essential fatty acids help promote healthy skin and can support the production of elastin.

You can get your dose of these nutrients by ensuring that you’re eating enough of the following foods in your diet:

Collagen-boosting foods: chicken, fish, egg whites, citrus fruits, berries, leafy greens, nuts, and seeds.

Keratin-boosting foods: animal protein sources such as meat, poultry, and fish, as well as dairy products, eggs, beans, and legumes. 

Elastin-boosting foods: foods rich in vitamins A, C, and E, such as leafy greens, carrots, sweet potatoes, citrus fruits, almonds, and sunflower seeds. Essential fatty acids found in fatty fish like salmon and tuna can also promote elastin production.

Don't forget, protein is key for maintaining healthy skin! If you struggle to get enough through your diet, try our Vegan Vanilla Protein Powder or our Beauty Collagen sachets to give your skin an extra boost.

"It’s a good plant based protein which does not bloat your tummy." - Moki

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Omega-3 Fatty Acids For Moisture (and plenty more)

Although many people know about the brain and heart benefits of omega-3 fatty acids, they are not just limited to these areas. Consuming omega-3s can do wonders for your skin! They enhance your skin's moisture retention ability, which keeps it looking hydrated and plump. This leads to a reduction in the appearance of fine lines and wrinkles, and a more youthful and radiant look.

Omega-3s can also help to support overall skin health by reducing inflammation and protecting your skin from the sun's harmful UV rays. Inflammation is a major contributor to many skin conditions, including acne, psoriasis, and eczema, and omega-3s have anti-inflammatory properties that can help to soothe and calm the skin.

In addition, omega-3s can help to stimulate the production of collagen, a protein that gives your skin its structure and helps to keep it firm and elastic. This can help to reduce the appearance of fine lines and wrinkles, and keep your skin looking youthful and healthy.

To get more omega-3s in your diet, you can eat fatty fish like salmon, tuna, and mackerel, as well as plant-based sources like flaxseed, chia seeds, and walnuts. Alternatively, you can take an omega-3 supplement to help support your skin health and overall well-being.

B Vitamins For Cell Growth And Regeneration

B vitamins are like superheroes for your skin, working together to promote cell growth and regeneration. Vitamin B3, also known as niacin, is a powerful ally in the fight against skin ageing, helping to improve skin elasticity, reduce inflammation, and strengthen the skin's barrier function. Meanwhile, biotin is known to strengthen your hair and nails, but it also helps to prevent dry skin and rashes.

Vitamin B5, or pantothenic acid, is important for wound healing and can enhance the overall appearance of the skin. It also helps to keep the skin hydrated by improving its ability to retain moisture. While vitamin B12 helps regulate melanin production, preventing hyperpigmentation and dark spots.

So, it’s important to make sure you’re getting the full spectrum of B vitamins your skin needs! If you’re worried that you’re falling short of your B vitamin intake, aim to eat plenty of whole grains, leafy greens, legumes and nuts and seeds. To help you stay on top of your intake, you could even include a Vitamin B Complex in your daily routine. Without sufficient B vitamins, you may experience skin issues such as dryness, acne, or dermatitis.

Riya Lakhani ANutr is a registered nutritionist and health writer with a special interest in plant-based nutrition. She has completed a Bachelor’s and Master’s degree in Human Nutrition, and has developed a passion for writing about all things plant-based.