Want Radiant Skin? Consume More Nuts.

They say beauty is only skin deep. The truth is it goes much further than that. Beauty and health starts from what you put inside your body. If you’re using multiple skin products that don’t seem to work, you may need to look at your diet. What you eat might be more important for your skin than what you place on top of it. 

Healthy Skin Starts on the Inside

If you’ve ever looked into the mirror and thought your skin could use a little help, you’re not alone. Both men and women struggle every day to keep their skin healthy and youthful. The good news is that you don’t have to spend money on pricey skin products or procedures to keep your skin in great condition. Maybe all you need to do is change your diet. The first step is to add nuts to your snacks and meals.

First, let’s talk about the skin. Your skin is the largest organ you have, and it acts as the body’s shield. Your skin is the first layer of defense against your external environment, keeping out the sun’s UV rays and protecting you from pollutants. What’s more, the skin also defends against bacteria and viruses that could easily make you sick. (01)

Skin is made up of strategic layers, eventually getting firmer and harder once you hit the upper portions. Unlike other cells in the body, skin cells continually replace each other. Like soldiers fighting a battle, the top layers of skin cells die off, with newer skin cells continually replacing them from below. And, also much like soldiers, these cells need constant fortification and resources to remain healthy and strong. 

An intricate system of blood and lymph vessels provides nutrients to skin cells and moderates your immune system through the skin. Where does the body get nutrients to create new skin cells and nourish existing skin? It mainly gets its nutrients from the food you eat.

Nutrients You Need for Healthy Skin

Because your skin is the largest organ, it only makes sense that what you eat would affect how it looks and functions. After all, you understand that what you eat can influence your brain, heart, and even your pancreas. Therefore, your largest organ — skin — also depends on the diet you consume.

Here is a list of essential nutrients necessary for healthy skin. (02)

 

  • Vitamin A
  • Vitamin C
  • Vitamin E
  • Selenium
  • Zinc
  • Healthy Fats
  • Protein
  • Biotin 

 

Your body needs the materials and energy to continually create new skin cells. Without the appropriate nutrients, your body might slow down its production of skin cells or make less-than-perfect cells. When this occurs, the result shows up as dry, irritated, wrinkled, sagging, or dull skin. So, keeping skin healthy means providing your body with nutrients that your skin needs. One food source that has all the nutrients listed? Nuts.

Nutrients in Nuts

A seed contains enough nutrients to start the life of a new plant, and nuts are seeds. Chock full of nutrients and energy, nuts are an excellent healthy food source. This meat-free food source is high in plant protein, healthy fats, and fiber. Not only are they filling, crunchy, and tasty, but nuts are also convenient to have on hand and are high in nutrients and protein. (03)

Nuts also have what you need to keep your skin looking as healthy as possible. 

Vitamin A

Vitamin A, contained in high numbers in nuts like Brazil nuts, is a nutrient your body needs for eye health, immune function, and skin cell formation. The liver converts vitamin A into retinol, which is then stored in the liver or transported throughout the body. Retinol encourages the formation of blood vessels for transporting nutrients and helps repair damaged skin cells, keeping skin fresh and smooth. (04)

Vitamin C

When you think of vitamin C, you probably think of oranges. But vitamin C is also found in nuts like hazelnuts and chestnuts. The skin contains high concentrations of vitamin C, which it uses to help fight sun damage and build collagen to improve elasticity. (05)

Vitamin E

Seeds like nuts are full of vitamin E. Vitamin E is the name of a group of fat-soluble antioxidant compounds, which fight cellular damage, help retain skin moisture, and keep skin soft. For this reason, many skincare products include vitamin E into their formulations. This skin-saving antioxidant is found in high amounts in nuts like almonds, walnuts, pine nuts, and peanuts. 

(06, 07)

Selenium

High-selenium nuts include walnuts, cashews, hazelnuts, pecans, and Brazil nuts. Selenium is an essential mineral that the body needs to repair cellular damage and may even assist in preventing skin cancer. This potent mineral also helps in preventing illnesses, especially skin diseases. (08

Zinc

Zinc plays a significant role in energy production, immune function, and skin health.  When it comes to the skin, zinc protects the skin inside and out. Used on top of the skin, zinc protects the skin from UV rays and reduces dandruff. When consumed with food (like nuts), zinc reduces skin inflammation and promotes cellular development. Zinc is found in large quantities in nuts like pumpkin seeds, cashews, and pecans. (09)

Healthy Fats

Fat is essential for healthy skin. Skin is partly held together by lipids (fats) and benefits from a lipid layer for protection.  A diet without enough healthy fats results in dry and wrinkled skin. Two of these fats are omega-3 and omega-6 fatty acids, which nuts like walnuts have in abundance. Both are vital for keeping skin youthful and clear. (10)

Protein

Cashews, almonds, and other nuts are an excellent source of plant-based protein. Because nuts are versatile, they’re an ideal way to add protein to salads, bread, and cereals. Furthermore, proteins build and support skin cells, giving skin a full and healthy appearance. Plant-based protein boosts the body’s ability to synthesize collagen, necessary for skin repair and overall health. (11)

Biotin 

Biotin is a B vitamin that helps with everything from hair health, digestion, energy, nerve function to skin repair. Adults require about 30 mcg of biotin daily. A biotin deficiency typically results in sallow skin, brittle nails, and damaged hair. Biotin is found in fatty fish like salmon, eggs, and broccoli. Nuts like pecans, almonds, and walnuts are also high in biotin, with just a quarter cup of almonds yielding 1.5 mcg of this vitamin.  (12)

A Varied and Nutrient-Dense Diet for Healthy Skin

Nuts are a worthy addition to any diet and can play a significant role in keeping your skin healthy. However, it’s always best if you have more than nuts and seeds to keep your body – as well as your skin – in top shape. A variety of natural and nutrient-dense foods are essential to getting all the nutrients your body needs to work at its best. If you want radiant skin, you have to consume a diverse array of healthy foods. Contact us to ask about our fresh and delicious products conveniently delivered to your home. 

Resources: 

(01) https://www.webmd.com/beauty/cosmetic-procedures-overview-skin

(02) https://lpi.oregonstate.edu/mic/health-disease/skin-health

(03) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257681/

(04) https://tools.myfooddata.com/nutrient-ranking-tool/Vitamin-C/Nuts-and-Seeds/Highest

(05) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579659/

(06) https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/

(07) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4976416/

(08) https://ods.od.nih.gov/factsheets/selenium-healthprofessional/

(09) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4120804/

(10) https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/nutrients

(11) https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/

(12) https://www.medicalnewstoday.com/articles/320222