The best minerals for skin
Vitamins run from A to Z - but what about the other minerals that we need to thrive that aren’t so straightforward?
Ahead of the launch of our 2020 Skincare Guide with nutritionist Sara Davenport, we’ve compiled a list of the nutrients to keep front of mind to maintain your bodily balance - for body, skin and soul.
It’s important to try and get essential minerals via your diet, but if you choose to boost your levels with supplements, there are some ways you can ensure they work more efficiently:
- Take supplements at room temperature and only with water - hot or chilled drinks can damage them
- Don’t drink anything with caffeine in - including teas - 15 minutes before or after taking supplements. Caffeine interferes with nutrient absorption.
- Don’t take lots of different supplements, instead choose which you’re deficient in and focus on them. They can counteract each other, for example zinc interferes with how copper and iron are absorbed.
Here’s some of the minerals we think are most important to keep an eye on
Fish oils
Not a vitamin but vitally important all the same, fish oils have been linked to maintaining beautiful skin and keeping hydrated - but it’s benefits go much further than just skin deep.
Good for
- Lowering levels of heart disease
- Lowering chance of heart attack
- Lowering chance of strokes
- Linked to lowering levels of heart disease
- Pregnancy - has been linked to lowering high blood pressure, preventing early birth and reducing the risk of childhood health problems
- Has also been linked to greater intelligence in children
Found in
- Unsurprisingly, fish!
Magnesium
The ultimate multi-tasker, magnesium is needed for more than three hundred biochemical reactions in the body. That said, it’s still not advisable to opt for additional supplements and is instead recommended that you get your needs via your diet. Another thing to consider is that if you eat a diet high in protein, calcium or vitamin D, you’ll need to increase your magnesium consumption, too.
Good for
- Maintaining strong bones
- Maintaining strong teeth
- Regulating blood pressure
Found in
- Whole grains
- Leafy green vegetables
- Avocado
- Fish
Potassium
Potassium is actually classified as an electrolyte - because it’s highly reactive in water, it produces positively charged ions. This means that it can conduct electricity within our system, which is vital for many processes in the body - we are, after all, mostly water!
Good for
- Maintaining heart health
- Lowering blood pressure
- Maintaining fluid balance
- Maintaining nerve health
- Maintaining cell health
Found in
- Beetroot
- Banana
- Oranges
- Broccoli
Selenium
One of the unsung heroes of our bodies, selenium is an incredibly powerful antioxidant, and is vital to our health and wellbeing. It should be consumed via diets, as it’s much less potent in supplement form.
Good for
- Preventing cell damage - including skin health
- Neutralising free radicals
- May reduce risks of certain cancers - including prostate, lung and colon May protect against heart disease
- May protect against Alzheimer’s disease
- Maintains thyroid health
- Boosts immune system
- Reduces asthma symptoms
Found in
- Oysters (in fact, 3 ounces - roughly one large oyster - gives you over 200% of your daily requirement!)
- Brazil nuts
- Oily fish
- Eggs
- Sunflower seeds
- Chicken
- Mushrooms
Zinc
It may be the last alphabetically, but it’s up top when it comes to abundance - zinc is the second most prevalent mineral in the body after iron, and is present in every single cell. It’s necessary for the activity of over three hundred enzymes, and the body is actually incapable of storing zinc so it must be consumed via our diet continuously.
Good for
- Boosting immune system
- Accelerating wound healing
- Reducing the risk of age-related diseases
- Can help treat acne
- Decreases inflammation
Found in
- Shellfish
- Red meat
- Oily fish
- Beans & lentils
- Nuts & seeds
- Dairy Eggs
- Whole grains