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Selenium, COQ10, Fatty Acids for Skin

healthy eating

Selenium is a trace mineral that may help protect skin cells from free radical damage. It may also play a role in skin cancer prevention.

Excellent sources of selenium include Brazil nuts, button mushrooms, shrimp, lamb, and fish such as snapper, cod, halibut, tuna, and salmon. Selenium is also found in cooked beef, light turkey meat, oysters, sardines, crab, and whole-wheat pasta.

Coenzyme Q10

CoQ10 is a powerful antioxidant made naturally in your body. It protects skin and other body cells from the damages of free radicals.

CoQ10 is also involved in energy production and immune system function.

The main food sources of CoQ10 include oily fish such as salmon and tuna, organ meats such as liver, and whole grains.

Antioxidants for Healthy Cells

Antioxidants prevent or slow the damage done to cells by free radicals. This damage contributes to signs of aging, such as wrinkles and dry skin.

Antioxidants can be found in all kinds of foods, especially colorful fruits and vegetables such as berries, tomatoes, apricots, beets, squash, spinach, sweet potato, tangerines, peppers, and beans.

Essential Fatty Acids for Your Skin

Essential fatty acids such as omega-3s and omega-6s help produce your skin’s natural oil barrier, keeping dry skin and blemishes at bay. EFAs are necessary fats that help leave skin smoother and younger-looking.

Good sources of essential fatty acids include olive and canola oils, flax, walnuts, and cold-water fish such as salmon, sardines, and mackerel.

Healthy Oils for Healthy Skin

Some oils pack more than essential fatty acids. Good-quality oils like extra virgin olive oil and cold- or expeller-pressed oil are more simply processed than many commercial oils, and so they may help retain more skin-boosting nutrients.

These oils may also help lubricate skin and keep it looking and feeling healthy.

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