Radiant skins speaks of vibrant health. It’s like a neon sign that lights up your face and advertises vitality.

And when it comes to your health, the skin doesn’t lie. It’s an external barometer for your level of internal wellness.

Since what we eat shows up on our skin, discover 6 of the top vitamins and minerals that work in your favor to keep the complexion clear, youthful and glowing!

1. Zinc

Zinc works around the clock to help heal and repair damaged areas of the skin. In fact, this hard-working mineral is required for over 100 enzymatic reactions in the body! It speeds up the biological processes required to heal wounds and tidy up tissue injury.

Due to these impressive functions, evidence shows that zinc can help to heal acne, fungal infections, small skin irritations and sores.

Zinc can also help to prevent injury to your skin by reducing the production of free radicals. It also safeguards the fats in your skin against damage from sunlight and pollution. Tweet - Zinc can help to prevent injury to your skin by reducing the production of free radicals.

Top Foods That Are High In Zinc: Pumpkin seeds/pepitas, seafood (wild caught, sustainable) and meat (organic, pasture fed), cacao.

2. Vitamin A

Vitamin A is required for your body to produce retinol. Have you heard of this word before? It’s an ingredient commonly found in anti-aging skin care creams and face masks.

Vitamin A interacts with the skin to influence growth, cellular turnover and the activity of oil glands. In particular, vitamin A is believed to affect skin aging and prevent acne.

Top Foods That Are High In Vitamin A: Organ meats (organic, pasture fed), egg yolk (from free-range eggs) and bright orange veggies (these contain beta-carotene, which your body uses to make Vitamin A).

3. Copper

Used by humans for millennia, copper is believed by many to create healing energy. Today, we know that copper is essential for many bodily functions and plays an integral role in the health of your skin.

People with copper deficiency often experience more brittle, wrinkled skin, slower wound healing, higher inflammation and premature graying. This is because copper plays an important role in collagen synthesis (that’s the stuff that keeps your skin smooth and supple!). It is also an integral part of the pigment which dyes our eyes, skin and hair.

Top Foods That Are High In Copper: Seaweed, nuts, cacao, red wine, organ meats and legumes. Please note that copper levels will be reduced during any length of storage in tinned cans.

4. Vitamin C

Collagen is the key substance that maintains the firmness of your skin. Therefore, when your body is producing suboptimal or flawed collagen, wrinkles and sagging skin develops.

Vitamin C is used during the biological processes to create collagen. Vitamin C is also utilized during scar tissue repair and is important for skin healing. The antioxidant action of Vitamin C also protects your skin against free radical damage.

Vitamin C is also found at high concentrations in both the outer and inner layers of the skin, which further supports its importance for your skin health.

Top Foods That Are High In Vitamin C: Citrus fruit, berries, bell peppers (capsicum), tomatoes, broccoli, kiwi fruit and superfoods such as goji, acerola and acai.  A top-quality supplement is Food Matters Superfood Vitamin C.

5. Vitamin D

Vitamin D is a fat soluble vitamin that is made from a complex series of biological reactions between cholesterol substrates and sunlight. It is used widely throughout the body for many functions, including the skin!

Some evidence suggests that Vitamin D can help to regulate skin tone and heal psoriasis. Research has found that the topical application of activated Vitamin D (calcitriol) can reduce skin inflammation.

How To Get Enough Vitamin D: Safe sun exposure, oily fish (wild caught), full cream dairy products (organic, pasture raised). Older people or those with darker skin can have trouble making adequate Vitamin D, so a good quality supplement for men and women can also be helpful.

6. Vitamin E

Vitamin E is a fat soluble vitamin that also functions as an antioxidant in the body. It can help to protect your skin against free radical and sun damage.

The body also excretes Vitamin E through the oily substance in your skin called sebum. This helps to moisturize and protect the skin. Therefore, if your skin is dry or damaged, Vitamin E can help to restore nourishment.

Good Sources Of Vitamin E: Nuts, seeds, avocado, oily fish (wild caught), olive oil.

What foods make your skin glow? Share Your Thoughts In The Comments Below!

P.S. Want to learn more about what foods to eat and avoid for naturally radiant skin?

Then you’ll LOVE our Beauty, Skin & Gut Summit coming in November! Join us and 100,000s of women across the world as we unlock the secrets to true natural beauty. Every day for 10 days you’ll have exclusive access to watch a world-leading expert, a recipe, meditation or yoga sequence and even a documentary. The best news is it’s 100% free & online. So mark these dates in your calendar ladies! November 11-20.

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