The 12 Most Important Nutrients for Great Skin

The 12 most important nutrients for great skin & their sources:

— Cooking with Chris (@coookwithchris) June 20, 2023

While many conventional doctors discount the link between nutrition and skin health, there is a ton of evidence that shows what we eat affects our skin.

In this thread, I will go over the 12 most important nutrients when it comes to the skin, and SOME of the best sources👇🏼

— Cooking with Chris (@coookwithchris) June 20, 2023

1. Vitamin A

Promotes cell turnover in the skin, prevents formation of comedones which causes common forms of acne. Vitamin A deficiency causes the skin to become rough & dry.

Best sources: beef liver, cod liver/cod liver oil

— Cooking with Chris (@coookwithchris) June 20, 2023

2. Zinc

Aids in the proper structure of proteins & cell membranes, anti-inflammatory, improves wound healing, immune function, helps transport vitamin A

Best sources: liver, red meat, oysters, crab, scallops

— Cooking with Chris (@coookwithchris) June 20, 2023

3. Vitamin C

Promotes collagen production/absorption, reduces oxidative stress, has been associated with better skin, less wrinkles and decreased dry skin

Best sources: kiwis, citrus, strawberries, leafy greens, broccoli

— Cooking with Chris (@coookwithchris) June 20, 2023

4. Magnesium

Reduces inflammation & oxidative stress, reduces histamine production, reduces inflammatory proteins that affect the skin, reduces stress

Best sources: supplements, cacao, brazil nuts, leafy greens

— Cooking with Chris (@coookwithchris) June 20, 2023

5. Vitamin D

Supports production of new skin cells, replenishment of old layers of skin, supports wound healing and proper scar formation

Best sources: sun, egg yolks, cod liver, salmon, mushrooms

— Cooking with Chris (@coookwithchris) June 20, 2023

6. Biotin

Important for regulation of fatty acid metabolism, which protect the skin cells against damage. Deficiency can cause dermatitis

Best sources: liver, egg yolks, DO NOT consume raw egg whites with the egg yolks

— Cooking with Chris (@coookwithchris) June 20, 2023

7. Sulfur

Necessary for collagen synthesis, synthesis of glutathione (one of the most important antioxidants), which can prevent free radical damage

Best sources: egg yolks, red meat, chicken and fish

— Cooking with Chris (@coookwithchris) June 20, 2023

8. Vitamin E

The most abundant antioxidant found in the skin, an important protective layer on the skin, defends against free radicals, anti-inflammatory

Best sources: avocado, salmon, red palm oil, almonds, olive oil

— Cooking with Chris (@coookwithchris) June 20, 2023

9. Omega 3’s

Regulation of systemic inflammation, reduces risk of acne, decreases IGF1

Best sources: salmon, sardines, mackerel, tuna, cod liver ***high quality, wild caught only***

— Cooking with Chris (@coookwithchris) June 20, 2023

10.Probiotics

Skin is heavily influenced by the gut through the gut-skin axis, probiotics have been shown to reduce inflammation and oxidative stress

Best sources: kefir, yogurt, sauerkraut, kimchi, kombucha. Dairy should be goat or A2 if you are trying to resolve skin issues

— Cooking with Chris (@coookwithchris) June 20, 2023

Read more about the gut & skin connection here: https://t.co/tcTsSlrSNU

— Cooking with Chris (@coookwithchris) June 20, 2023

11.Vitamin K2

Prevents calcification of skin’s elastin, necessary for proper function of vitamin A and D

Best sources: grass fed butter, cream, kefir, milk, egg yolk, liver

— Cooking with Chris (@coookwithchris) June 20, 2023

12.Selenium

Important for glutathione production, reducing oxidative stress, complements vitamin E

Best sources: organ meats, seafood, brazil nuts

— Cooking with Chris (@coookwithchris) June 20, 2023

12 most important nutrients for skin health are:

Vitamin A
Zinc
Vitamin C
Magnesium
Vitamin D
Biotin
Sulfur
Vitamin E
Omega 3’s
Sulfur
Probiotics
Vitamin K2
Selenium

— Cooking with Chris (@coookwithchris) June 20, 2023

As important as these nutrients are, it is just important to heal your gut and avoid inflammatory foods while trying to resolve skin issues!

— Cooking with Chris (@coookwithchris) June 20, 2023

Want to finally address the root cause of your skin issues? Read how I can help here:https://t.co/U0nBvQ6myx

— Cooking with Chris (@coookwithchris) June 20, 2023