Key nutrients you should be having everyday if you're over the age of 30...
As we age, our skin undergoes various changes, and maintaining a healthy and youthful complexion becomes a top priority. While skincare products play a crucial role, nourishing your skin from within is equally as important. After the age of 30, certain key nutrients become essential to support skin health and combat the signs of ageing.
In this article, we will explore the key nutrients that can help you achieve and maintain healthy, radiant skin as you enter your 30s and beyond.
Collagen is a protein that provides structure and elasticity to the skin. As we age, collagen production naturally declines, leading to the appearance of fine lines, wrinkles, and sagging skin. To support collagen synthesis, incorporate the following nutrients into your diet:
Vitamin C: This powerful antioxidant is essential for collagen production. Citrus fruits, berries, leafy greens, and bell peppers are excellent sources of vitamin C.
Omega-3 Fatty Acids: Found in fatty fish, walnuts, and flaxseeds, omega-3 fatty acids help maintain skin elasticity and hydration, reducing the appearance of wrinkles.
Antioxidants for Skin Protection:
Antioxidants play a crucial role in protecting the skin from damage caused by free radicals, which accelerate the ageing process. Include the following antioxidant-rich foods in your diet:
Vitamin E: Found in nuts, seeds, avocados, and spinach, vitamin E helps neutralise free radicals and supports skin repair.
Beta-carotene: This precursor to vitamin A is abundant in carrots, sweet potatoes, spinach, and kale. It helps protect the skin from sun damage and promotes a healthy complexion.
Hydration and Moisture-Retaining Nutrients:
Proper hydration is vital for maintaining healthy skin, as it helps plump up the skin cells and reduce the appearance of fine lines. Additionally, certain nutrients aid in retaining moisture:
Hyaluronic Acid: While commonly found in skincare products, you can also boost your hyaluronic acid levels by consuming foods like bone broth, soy-based products, and leafy greens. Illuminate & Hydrate also contains a daily dose of Hyaluronic acid it each daily serving.
Water: Staying hydrated by drinking an adequate amount of water throughout the day is essential for maintaining skin moisture and overall health.
Essential Nutrients for Skin Repair:
To support skin repair and rejuvenation, ensure you are getting enough of the following nutrients:
Vitamin A: Found in liver, eggs, and dairy products, vitamin A aids in skin cell turnover and promotes a healthy complexion. I include Vitamin A in all of my skin supplements.
Zinc: This mineral helps repair damaged skin and supports the production of collagen. Include zinc-rich foods like oysters, pumpkin seeds, and legumes in your diet.
As we age, nourishing our skin from within becomes increasingly important. By incorporating key nutrients into our diet, we can support collagen production, protect against free radicals, maintain hydration, and promote skin repair. By prioritising these essential nutrients, you can unlock radiant, healthy skin that defies the effects of time and age.