Nutrients that gives you clearer and nicer and firmer skin.
Some of the most fundamental and indespensible nutrients for the skin are the essential fatty acids. The essential fatty acids helps to build elastin and collagen fibers. Without the essential fatty acids in your diet, the plumpness and firmness of your skin will diminish which greatly encourage sagging, wrinkling, or loose skin. Chief sources of essential fatty acids are from certain fish like salmon, flax seed oil, anutra, or other grains and fruits such as cashew nuts, almonds, etc.
Vitamin A is essential to the skin. Its an anti ageing and antioxidant nutrient found in foods such as carrots, pumpkins, squash, sweet potatoes, green leafy vegetables, etc. Retinol is another form of vitamin A that are available in animal foods such as oily fish, eggs, chees, etc. Some symptoms of vitamin A deficiency are Dry rough and scaly skin, black heads, whiteheads, spots, boils, pimples, flaking peeling nails, frequent recurring skin infections, dry hair, etc.
Vitamin C is another super anti oxidant nutrient. Your body needs a daily supply. Vitamin C is great for wound healing and the formation of collagen. Vitamin C performs a lot of other tasks in the body such as balancing your blood cholesterol, protects against stress, its needed for energy production etc. Some signs of vitamin C deficiency are, frequent colds, infections, bleeding gums, constipation, high cholestol, clogged arteries, etc.
Vitamin E, scientifically proven in the prevention and treatment of heart disease and circulatory disorders. It’s the vitamin that reduces scarring. Vitamin E is alsoknown to prolong cell life, improve skin quality, prevent blood clotting. All kinds of skin conditions from the very dry to the very oily, including eczema, acne, psoriasis, sunburn, minor burns and stretch mark can be help with topical application. Richest food sources for vitamin E are cold-pressed oils, all kinds of seeds, nuts, wholegrains, especially brown rice, eggs, fruits, asparagus, and green vegetables.
It is also important to have minerals in your diet such as calcium, iron, magnesium, selenium, zinc, and chromium. A lot of these minerals can be found in vegetables, nuts, brown rice, asparagus, oatmeal, fresh fish, etc.
There are many other foods that I did not list, but what I did was list the popular ones consumed by the general population that are considered as super foods and that provides some of the basic nutrients that are needed by the body.