Nutrition and Beautiful Skin by Faith Christensen, ND

Skin is one of the largest organs in our body providing protection from the environment, heat regulation and elimination of waste products.  Healthy skin depends on your internal health and external environmental conditions.  In addition, certain nutrients are necessary for healthy skin.  The following is a list of nutrients that feed the skin, build and strengthen the immune system, support proper digestion and help the body fight stress – all of which are important in clearing up skin problems and maintaining a healthy youthful glow.

Vitamin A and Zinc

Both are well known to be essential for healthy, radiant skin.  Both help build the immune system and regulate new skin growth but are decreased in times of stress.  Sources:  asparagus, broccoli, cantaloupe, carrots, eggs, liver and meats, mushrooms, spinach, seafood, sweet potatoes, watermelon, oysters, pumpkin seeds, turkey.

Vitamin C

This vitamin will help fight infection and helps produce collagen, the protein fiber found in connective tissues.  Strong collagen structures help prevent the skin from wrinkles and preserve the firm texture of younger skin.  Sources:  berries, broccoli, brussel sprouts, cauliflower, cherries, grapefruit, oranges, parsley, red cabbage, red peppers, spinach, and potato.


This B vitamin helps dilate skin blood vessels or “flush” the blush areas of the body which brings a greater blood supply to the surface, oxygenating the skin.  Sources:  almonds, avocado, lean beef, brown rice, chicken, cod, dates, halibut, liver, beans, peanuts, tuna, whole wheat flower.

Vitamin B6 and magnesium

Vitamin B6 works with infection fighters like vitamin C.  It aids in reducing facial oiliness and blackhead formation.  Vitamin B6 also works with magnesium to fight stress.  Sources:  banana, dark green vegetables, chicken, whole grains, lentils, lima beans, salmon, tofu, tuna, nuts, seafood.

Sulfur and potassium

Sulfur creams and ointments have been used successfully in treating a variety of skin problems.  Sources:  avocado, dried fruits, lean meats, cabbage, eggs, fish, garlic, legumes, onions, parsley, raisins, spinach, vegetables, yams, whole grains.

New skin cells take 20-30 days to be produced and then migrate to the surface, so it may take 1-2 months to begin seeing results. Dry Skin Brushing, the right mix of healthy essential fatty acids and an overall spring detoxification can really jumpstart your road to healthy skin. For a more comprehensive individual plan for your skin and overall health call us today to make an appointment 719-685-2500.

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