Nuts are packed with vitamins, minerals, and healthy fats that are essential for healthy skin. The next time you reach for a healthy snack, be sure to add one of these 5 top nuts for healthy skin. You can add nuts to a salad, make your own trail mix, or just grab a handful. The serving size for most nuts is about a palmful. Nuts are also a great portable snack, they don’t require refrigeration.
Most nuts and seeds have the following vitamins and minerals in them, which make them ideal for healthy skin:
- Vitamin A – helps cells grow and repair themselves. This gives your skin a refreshed, fresh look. Vitamin A has also been shown to help protect skin from damage from sun exposure.
- Vitamin C – is a powerful antioxidant which is used in the production of collagen in the skin. This helps prevent saggy skin and wrinkles since collagen gives the skin it’s elastic qualities.
- Vitamin E – Has been shown to prevent UV damage from the sun. It also helps protect skin cells by helping product fats around skin cells. These fats help keep moisture in the skin cells.
- Biotin – is a B- complex vitamin. Biotin is required to help produce fat in skin cells. This fat protects the cells and is critical for naturally glowing skin.
- Folic Acid – helps aid in the creation of new skin cells.
- Manganese – this mineral helps protect against damage from UV exposure. Manganese also helps in the production of collagen in the skin, which helps you have a firm, plump looking skin.
- Copper – helps with the production of melanin, a skin pigment that helps keep the collagen and elastin fibers in the skin healthy.
- Zinc – helps regulate sebum – the oil that is produced naturally by the skin. By regulating sebum, you may reduce acne. Even without acne, zinc is important as it helps skin repair itself from damage. Zinc is also critical to immune healthy and healthy vision.
- Selenium – helps skin maintain youthful elasticity and firmness
Pistachios are full of copper, manganese, and vitamin B-6 which has been shown to help boost your mood. Pistachios have also been shown to help boost the immune system, so they are the perfect snack when traveling.
Almonds – packed with Vitamin E, Manganese, Biotin, and Copper. Almonds have also been shown to help raise good bacteria in the gut. As mentioned before, gut health is essential to a healthy immune system and also helps create healthy skin.
Pecans – these nuts have been called the “most antioxidant rich nuts in the world”. These little nuts are packed with Vitamin A, B, E, folic acid, and zinc. Pecans are full of zinc which helps you maintain a healthy immune system. Pair with pistachios for a healthy snack that will help keep your immune system in tip top shape.
Walnuts – full of Omega-3 fatty acids, copper, manganese, and biotin. Walnuts are great to eat to help relieve or reduce PMS symptoms, since they are full of manganese.
Sunflower seeds – although not technically a nut, sunflower seeds are packed with vitamin E, copper, manganese, selenium and folic acid.
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