The 3 Most Critical Minerals for Glowing Skin
Daily Doses and Foods that Contain Them
You hear a lot about the vitamins your skin needs to stay healthy and radiant (especially antioxidant vitamins A, C, and E), but what about minerals? They are important, too, not least of all because they work hand in hand to optimize vitamins’ beneficial effects.
Unlike many vitamins, the minerals you consume are stored in your body, so it’s a bad idea to take more than the recommended amounts of these inorganic compounds. As always, it’s safest to get your nutrients from food, not supplements. If you do want to take a supplement to ensure you get the minerals you need, choose a multivitamin rather than trying to supplement with individual minerals. Remember, though, that many foods, such as cereals and breads, are fortified with selenium and zinc, so be mindful of your total daily intake.
Here the three most important minerals for your skin’s health and beauty.
A little of this potent antioxidant mineral goes a long way, but in small doses, it seems to help the body fend off damage caused by heavy metals such as lead and mercury that are contained in pollution. It may also have a protective effect against melanoma, the most lethal form of skin cancer. Selenium also helps vitamin E maximize its anti-aging antioxidant role in the body.
Recommended daily amount: 55 micrograms
Best food sources: Brazil nuts, eggs, sardines
A form of silicon, this mineral is often recommended for building stronger nails, but since it’s a component of collagen, which keeps facial skin firm, smooth and supple, it benefits the skin as well. It also strengthens bones and cartilage.
Recommended daily amount: There is no daily recommendation, but “healthy skin” supplements usually contain 300 to 400 milligrams.
Best food sources: Bananas, beer, millet, oats
You’ve probably seen zinc oxide in the form of a white ointment used to prevent sunburned noses, but it may also help protect you from the inside against the effects of too much sun. Zinc is a critical mineral for the skin because it has anti-inflammatory powers, as well as being important for healing injuries.
Recommended daily amount: 15 milligrams
Best food sources: Kidney and lima beans, pumpkin seeds, red meat, shellfish, spinach, wheat germ.