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6 vitamins and minerals that'll make you look younger

14th November 2015 by admin

Health and beauty both start from the inside, so if you want to look young and fresh and to keep your skin soft, smooth and glowing, you need to invest not in expensive creams but in nourishing foods that provide the right combination of vitamins and minerals.

Just like any other tissue in your body, your skin has a specific role and requires specific nutrients to stay healthy and function properly. Although an unhealthy skin doesn’t manifest through painful symptoms, if you pay attention to its aspect you can easily tell if your diet is adequate or not.

Vitamin and mineral deficiencies as well as dehydration and junk foods can quickly change the aspect of your skin and make it look dry, tired, full of wrinkles and blemishes, discolored or hyperpigmented in certain areas. Thus, your focus shouldn’t be on creams and lotions to put on your skin, neither on makeup to cover the imperfections, but on vitamins and minerals, as they play the most important role in a healthy complexion.

Given below are 6 micronutrients that can improve skin health and help you maintain a youthful appearance for longer.

Vitamin E

One of the most powerful natural antioxidants, vitamin E is very effective in fighting against free radicals and preventing skin dryness, wrinkles and fine lines. Also, it prevents the damage of collagen, and protects against cell damage caused by UV rays when combined with vitamin C.

Topical vitamin E has been shown to exert anti-inflammatory effects, and to reduce UV-induced skin swelling, thickness, edema and erythema. This protective action of vitamin E recommends the mineral in chronic inflammatory skin conditions, studies showing that the micronutrient can be used either alone or in combination with vitamin C.

Vitamin E is thought to have moisturizing properties, studies showing that topical application of this compound can improve the water-binding capacity of skin cells after 2-4 weeks of constant use.

Unlike other vitamins, this one is not produced inside the body, so the micronutrient should be taken from foods like vegetable oils, almonds, asparagus, sweet potatoes, spinach, or from dietary supplements.

Vitamin C

Vitamin C plays a vital role in collagen production, so it is also responsible for keeping skin free of wrinkles, smooth and soft. The micronutrient is a potent antioxidant that is used topically for preventing the effects of aging and for treating hyperpigmentation. In adequate amounts, vitamin C keeps skin firm and strong, and contributes to a faster recovery from wounds and cuts.

By protecting against the harmful effects of free radicals, vitamin C reduces the appearance of brown spots and other type of sun damage. Other positive effects of this micronutrient on skin include the reduction of inflammation and irritation, which means less red spots and blemishes.

Vitamin C can be taken from citrus fruits, tomatoes and broccoli, the recommended daily dose being 500 mg. When this vitamin is taken in too low amounts, deficiency symptoms like bleeding beneath the skin or ulcers can occur.

Vitamin A

Vitamin A or retinol is one of your best allies in the battle against free radicals, this natural compound protecting the skin against aging and promoting cell growth. It promotes the regeneration of skin and can be effective in reducing acne breakout and preventing the formation of pimples.

By stimulating the production of new skin cells and the removal of old ones, and by supporting the thickening of the dermis, this micronutrient promotes the production of elastin and collagen, both necessary for reducing wrinkles and fine lines. Vitamin A keeps the skin smooth and strong and acts as a natural exfoliator.

The compound can be taken from egg yolks, whole milk, cream and butter, meat, saltwater fish, fruits and vegetables, as well as from supplements. Topical products rich in vitamin A are also helpful.


Selenium is needed in small amounts, but is essential for skin’s health, as it is involved in regulating the metabolism of all cells, and has strong antioxidant properties. This mineral helps the organism fight against the cell damage caused by free radicals, and can slow down the signs of aging, such as wrinkles, blemishes and skin spots, fine lines and skin dryness.

Selenium helps in treating the symptoms of acne and improves circulation, maintaining a healthy skin texture and color. The recommended daily dose is 55 micrograms, which can be taken either from dietary supplements or from foods like Brazil nuts, liver, tuna, mushrooms, beans and seafood.

Coenzyme Q10

Coenzyme Q10 is often added to skin creams and lotions for its protective action and antioxidant effects. This natural compound is similar to a vitamin and is present in all body cells, counteracting the skin cells damage caused by free radicals and helping the body preserve its collagen and elastin stores. As a result, coenzyme Q10 contributes to a smoother, firmer and younger skin.

The compound is naturally produced inside the body but the levels of coenzyme Q10 decrease with age, and this is one of the factors that causes the skin to become wrinkled and saggy. It is therefore recommended to add the substance to your diet on a daily basis to protect your skin against the effects of aging.

Coenzyme Q10 can be taken from peanuts, sardines, beef and organ meats, or from dietary supplements. It can be applied topically as well, many products being fortified with this compound.


An essential mineral required for many physiological functions, zinc is involved in maintaining the structure of certain proteins and enzymes and in regulating gene expression. In skin, it speeds up wound healing and helps repair the damaged tissue, being used topically for cuts and wounds, as well as for acne, skin sores and other minor skin lesions.

Zinc promotes the production of skin cells, plays a role in immunity and protein synthesis, and exerts anti-inflammatory effects. The mineral is often used in sunscreens as it protects against harmful UV rays. Zinc deficiency makes skin more prone to sun damage, worsens acne and impairs the tissue’s self-regeneration ability.

Some studies have found zinc to be just as effective as antibiotics in fighting against acne, and supplements of this mineral have been found to increase the level of vitamin A in blood. The positive interaction between zinc and vitamin A may explain the effectiveness of this mineral in treating acne.

To add zinc to your diet, eat kidney, liver, beef, seafood, eggs, dairy or pumpkin seeds more often. Animal sources are better for the proper absorption of this mineral, as in plant foods zinc is less bioavailable.

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