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Omega-3 fatty acids are another excellent addition to diets, which help to keep the skin’s outer-layer strong & in good condition, to reduce the harm pollutants & toxins inflict (good news to those of us living in smoggy cities): try walnuts, fortified eggs, and sardines for a good dosage. You may want to try supplements to get these nutrients if you’re unable to change your diet immediately, or if you find accessing certain foods difficult; while fresh food is the ideal way to get this good stuff, supplements make a decent substitution.

Vitamins: Your Skin’s Most Valuable Players

Another nutrient you should try to add to your daily intake is zinc: this mineral is vital for building specific enzymes and proteins, as well as performing essential functions in the immune system, wound-healing, and more. Your skin will benefit from zinc as it protects against UV radiation, helps cell membranes to form, and works as an anti-inflammatory; studies have also indicated that acne may be reduced by regular intake of zinc. Pumpkin seeds, nuts, scallops, liver, and kidney are all known to contain high levels of zinc.

Vitamin B3 is another nutrient that plays a powerful role in producing fatty acids, as well as ceramides – both of which help to boost the performance of the skin’s outer layer, locking-in moisture & fighting irritants. This is especially recommended for people with dry or sensitive skin. Moisturiser or creams featuring vitamin B3 should be applied in the morning and evening for best results, and can also be combined with niacinamide for highly-effective anti-aging.

Let’s not forget about biotin, either: this nutrient is a foundation of skin, hair, and nails. Without enough of this in your diet, you can face the threat of dermatitis (as anyone who’s ever had it will attest, this is best avoided). Where can you find biotin? Bananas, oatmeal, rice, and eggs; while our bodies produce some biotin on their own, consuming these foods will help to keep your skin in better condition.

Improving your Face’s Entire Look

Vitamin K has been shown to reduce circles under the eyes (when applied directly), which is a major part of our faces we tend to dislike.

New research places great emphasis on other antioxidants – such as Alpha-Lipoic Acid – which can provide incredible results when applied to the skin topically or ingested within foods. What are these?

Well, the aforementioned Alpha-Lipoic Acid is a strong antioxidant, even more potent than vitamins E or C. According to experts, this offers an ability to get through water and oil, having a positive impact on skin cells from outside & inside the body – this is fairly rare, as other antioxidants tend to  do one or the other (not both). This nutrient is also believed to help reduce skin-cell damage, fighting the negative impact caused by free radicals.