Nutrients And Skin Elasticity

Genetics, diet, age and environmental factors all play a role in skin elasticity. However, there are dietary strategies that can help improve skin resiliency and reduce future breakdown that occurs with aging. Eating a well-balanced diet full of fruits, vegetables and healthy fats will provide the vitamins and minerals the body needs to help preserve skin elasticity.

Vitamin C

Vitamin C is a powerful nutrient that keeps skin supple in several ways. According to the Linus Pauling Institute, vitamin C is a highly effective antioxidant itself and packs the additional punch of regenerating other antioxidants such as vitamin E. Antioxidants can help protect the body from free radicals, which contribute to skin damage and the appearance of aging. Vitamin C is also required for the production of collagen, which is an important structural component of skin. Janel Ovrut-Funk, a Boston-based registered dietitian, recommends choosing vitamin C-rich citrus fruits, strawberries, red bell peppers, sweet potatoes and leafy dark-green vegetables.

Vitamin A

Vitamin A is another antioxidant nutrient that can protect skin from free radical damage. Vitamin A is a fat-soluble vitamin and is found only in foods of animal origin including milk and eggs. However, some fruits and vegetables contain carotenoids that the body can convert into vitamin A. Food sources of carotenoids include carrots, canned pumpkin, sweet potatoes, spinach, kale, collard greens, and tomatoes. Enjoy these foods raw or lightly steamed for maximum nutrient intake.

Vitamin E

Vitamin E preserves skin elasticity by protecting against damaging ultraviolet radiation from sun exposure. According to the University of Maryland Medical Center, studies suggest that topical vitamin E decreases skin roughness, length of facial lines and wrinkle depth. Vitamin E eaten in the diet exerts a similar protective effect. Food sources of vitamin E include olive oil, sunflower oil, nuts, whole grains and green leafy vegetables.

Healthy Fats

Unsaturated fats, or healthy fats, aid in the absorption of fat-soluble vitamins A and E. The oils found in unsaturated fats help protect the skin cell membrane and promote elasticity. Enjoy healthy fats from oily fish such as salmon and from plant sources including flax seeds, avocado, olive oil, almonds and walnuts.