Nutrition For Healthy Skin

Posted by Cowgirl Dirt on 4/18/2017 to Skincare
Nutrition For Healthy Skin

The skin is one of the most powerful indicators of health. Nutrition reflects on skin regarding wrinkles, dry, or oily skin, acne, and inflammation. Antioxidants help prolong youthful skin appearance and shield the skin from damage. The easiest way to increase antioxidants in the body is proper nutrition. Focus more on fruits and vegetables.


Vitamin C  is vital for the production and formation of collagen, skin's support structure. If there is a strong support layer underneath, it helps to smooth what's on top and prevent wrinkles. Vitamin C is effective at reducing free radical damage caused by overexposure to the sun or pollution. Free radicals deplete the body's collagen and elastin and can cause wrinkles and other signs of premature aging.

Vitamin C is especially effective at protecting the skin from overexposure to the sun. Poor intake of this vitamin can cause injuries and loss of skin strength. Examples of food sources of vitamin C are strawberries, tomatoes, bell peppers, guavas, and citrus fruits.


Water removes toxins and waste products from the body thereby,  replenishing the skin tissue and increasing its elasticity. Hydration helps delay the appearance of signs of aging like wrinkles and fine lines. Approximately 50 - 70% of our body mass is made up of water, including skin, tissues, cells and the organs.

Skin cells contain mostly water, and if you are dehydrated, skin will look and feel parched. Water is essential to maintain the optimum skin moisture and deliver essential nutrients to the skin cells.

Cowgirl Tip: You should drink half your body weight in ounces. So if you weigh 140 pounds, you should drink 70 ounces of water.


Zinc helps to control the production of oil in the skin, and some of the hormones that create acne. Mineral Zinc is important for healthy skin. It improves wound healing, has anti-inflammatory effects, and protects against UV radiation. Zinc is also required for proper immune system function, as well as for the maintenance of vision, taste, smell and a youthful glow. Examples of food sources of zinc include cereals, pork, and oysters.


Vitamin E is another powerful antioxidant that reduces the effects of sun exposure on the skin. When applied topically, Vitamin E soothes dry or rough skin. Examples of food sources of vitamin E include sunflower seed, almonds, avocados, spinach, and kiwi fruit.


Omega 3 fatty acids are found in vegetables and seed oils. They are responsible for skin repair, and moisture content reduces spots and blemishes. It is also beneficial for skin that frequently has whiteheads and blackheads. It replenishes moisture to dry and inflamed skin. Examples of food sources of Omega 3 fatty acids include cod liver oil, chia seeds, egg yolks, and salmon fish oil.

Cowgirl Tip: Eat organic and non-GMO fruits and vegetables when possible.

As you know, eating healthy is not just good for your skin, but your entire body. Overall health is all too often overlooked due to lack of time, access, or money. We would love to hear some of your tips for getting more healthy foods into your diet.



Elizabeth Lowery
Date: 4/24/2017
Love my water and lemon. I carry a lemon squeeze bottle and a bottle of Stevia with me everywhere.

Add Comment

Browse By Category