Nuts and seeds are some of the best foods you can eat to help you get and maintain healthy skin. Some of the minerals that support healthy skin and collagen production include copper, zinc, B vitamins, vitamin A, vitamin C, and vitamin E. Here are some of the nuts and seeds that are high in these nutrients. You can rotate them in your weekly diet for the best results:
These classic nuts are a near perfect snack for your skin. They’re packed with protein that supports collagen production, and full of healthy monounsaturated fats, copper, zinc, B vitamins, calcium, and vitamin E. Try to choose raw almonds over roasted for the best results.
Sunflower seeds are great sources of zinc, protein, Vitamin B1 and magnesium. They’re also full of iron and copper which support blood flow and prevent the breakdown of collagen.
Chia seeds are one of the best options out there for healthy skin. They’re a great plant-based source of omega-3 fats and they contain more iron per serving than meat, not to mention more zinc, calcium and magnesium. Chia’s gelling effect is also great for your skin’s collagen levels and keeping it wrinkle-free. One extra benefit is that chia seeds also help your nails and hair grow due to the large amount of minerals and B vitamins.
Pumpkin seeds contain a ton of zinc which helps to reduce fine lines and acne. Zinc also helps to maintain high amounts of collagen by protecting cell membranes. The vitamin E in the seeds is a powerful antioxidant that helps skin to repair itself quickly.
Walnuts can help balance your blood sugar, which supports insulin function. Insulin spikes can cause your skin to suffer since they can lead to acne and stress that weakens collagen production. The nuts are also full of omega-3 fats, vitamin E, B vitamins and zinc.