For healthy skin that maintains elasticity and a youthful appearance, you should consume foods rich in magnesium such as soybeans, fish, dried fruits, oily nuts, and green vegetables.
Although present in very small amounts, minerals play a “key” role in achieving beautiful, radiant skin.
Boosting Energy with Magnesium and Potassium
To combat stress and environmental pollution, the skin needs to be supplied with a sufficient source of energy. When we talk about energy production in the body, we are referring to magnesium, a mineral that activates about 350 metabolic enzymes, all B vitamins, and some proteins. Magnesium stimulates the immune system, protects organs, helps cells resist harmful external influences, and prevents the infiltration of heavy metals from vehicle exhaust and industrial emissions.
Soft and elastic skin is primarily attributed to collagen and elastin present beneath the skin. Magnesium helps preserve vitamin E levels, which traps and neutralizes free radicals (toxins produced in the body during metabolic processes), thus protecting collagen and elastin from degradation.
The daily magnesium requirement for an adult is approximately over 300 mg, equivalent to consuming 1 liter of milk, a piece of fish, a handful of peanuts, and four slices of bread. One of the best sources of magnesium is mineral salt. The foods richest in magnesium include soybeans, fish, dried fruits, oily nuts, and green vegetables. While chocolate contains magnesium, its absorption is hindered, likely due to the presence of saturated fats.
Potassium, like sodium, carries a positive charge and plays a fundamental role in water distribution within the body. Potassium stimulates metabolism and balances fluid retention processes. A deficiency in potassium can lead to dry skin and crow’s feet. Dry, wrinkled skin results from a lack of moisture, low collagen levels, and poor elastin, causing the skin to become dry and saggy. The folds between the nose and mouth become deeper, and more wrinkles appear.
Potassium is ingested through food, with a requirement of about 2-6g per 24 hours, found abundantly in soybean flour, dried fruits, oily nuts, bananas, fresh vegetables, and grains.
Wrinkle Prevention with Selenium and Silica
Selenium has been recognized as a potent free radical scavenger. Together with vitamin E, selenium effectively combats free radicals and protects the skin from the damaging effects of ultraviolet rays. Silica can help enhance the immune system and reduce acne. The combined daily intake of 200 mg of selenium and 10 mg of vitamin E for a duration of 6-12 weeks can significantly improve acne on the face and skin. Furthermore, selenium is involved in the production and maintenance of sperm and supports the prostate gland in men, indirectly helping to keep the skin smooth through hormonal regulation.
Selenium is often combined with proteins, making it abundant in meat, fish, eggs, and grains. According to nutrition experts, the optimal daily requirement is about 200 mg.
Another trace element that plays a protective role in skin nutrition is silica – a key component of connective tissue, which enhances the elasticity of the epidermis, keeping the skin soft, firm, and ensuring nails and hair do not break. As we age, silica levels in the body decline, leading to weakened blood vessel and skin structures. The recommended daily intake of silica through food is approximately 21-56 mg. Silica is found in certain mineral waters, beer, and whole grains such as wheat, millet, oats, barley, and rice.
Healthy and Clean Skin with Zinc
Zinc is present in all living organisms and is essential for synthesizing genes containing information within cells, helping to activate about 80 metabolic enzymes. Zinc helps regulate sebum levels, promotes rapid wound healing, and combats attacks from free radicals, certain toxins, and heavy metals, thus providing us with healthy and clean skin.
Therefore, it is no coincidence that zinc is included in most acne treatment cosmetics. Approximately 60-70% of young people do not receive adequate zinc intake.
A deficiency in zinc can lead to dry skin, brittle nails, slow growth, and white spots. The recommended daily zinc intake is approximately 12-15 mg for adults. The richest food sources of zinc are oysters, with significant amounts also found in liver, clams, red meat, fish, animal brains, and eggs. While plants also contain zinc, absorption into the body is more challenging.
