“You are what you eat!”

Does this old saying ring a bell? There is truth to this when it comes to your skin, hair and nails. Your skin is the largest organ in your body which acts as protection and as a blueprint of what’s happening inside, good or bad. Research has proven that feeding your body specific vitamins and nutrients can dramatically affect how your skin looks and feels as well as how it ages. When combined with a healthy diet and regular exercise you can keep your skin not only healthy but glowing and looking years younger.

So which nutrients do you need to feed your skin, hair and nails?

You can get your basics with a good whole food multi vitamin such as It’s Vital Core Nutrition. However for skin, hair and nails there are specific nutrients such as Vitamins C,E,A,K and B complex that target  your skin’s health and appearance.

Vitamin C and E are the most powerful nutrient’s to counter sun damage. The American Academy of Dermatology reports that Vitamin C and E when taken together are highly effective by reducing the amount of free radical damage which can cause collagen and elastin to breakdown.  Collagen and elastin are the fibers that hold your skin together; when they start to break down you see wrinkles and other signs of aging.

Vitamin A is another powerful nutrient that has a direct effect on the skin. In fact, even a low drop in the level of Vitamin A can appear on the skin as a dry, flakey complexion. Most fruits and vegetables are loaded with Vitamin A so eating 2-3 servings raw daily will have a positive effect on your skin with quick results. You may also be familiar with the topical form of Vitamin A, retinol, which has been used successfully for treatment of signs of aging. This is a prescription treatment yet some less potent forms can be found over the counter.

Vitamin B complex is the single most important nutrient that forms the basic structure of your hair, skin and  nails. Without the proper amount the appearance of these will show up as itchy, scaly skin, even hair loss when there is a deficiency. The good news is your body makes its’ own biotin and food sources are common such as bananas and eggs.

Selenium is a mineral that research has shown to prevent skin from sun damage. In 1996 The AMA showed a 50% reduced risk of death from skin cancer by ingesting 200 micrograms a day.

Copper is another important mineral when combined with vitamin C and Zinc helps to develop elastin, which is a fiber that supports the structure of your skin.

Zinc is a key nutrient for your skin especially if you suffer from acne. It works to clear your skin by controlling oil production.

Beyond the basic nutrients and minerals adding powerful antioxidants and essential fatty acids can accelerate the overall health and appearance of your skin.

Essential fatty acid is a nutrient that is crucial for the health of your skins natural protective oil barrier. When your body is not getting enough EFA’s, your skin is the first to show signs of irritation and inflammation. The body does not make its own, therefor it is important to add a daily supplement such as IT’S VITAL™ OMEGA-3. There are several additional benefits to adding EFA’s to your diet that have been well documented and proven by scientific research as one of the most important additions you can make for overall health.

Last but not least are powerful herbs and plant extracts taken from nature to preserve the youthfulness and vitality of your hair, skin and  nails. Two of my favorites can be found in HAIR SKIN NAILS by Itworks Global.

Gotu kola is an herb that is commonly used in Traditional Chinese and Ayurvedic medicine.  Gotu kola contains certain chemicals that seem to decrease inflammation and blood pressure in veins and appears to increase collagen production, which is important for wound healing and prevention of cellulite.

Melon pulp extract found in the trademark Extramel is rich in SOD-superoxide dismutase. Superoxide dismutase is an enzyme responsible for the removal of free radicals from the body. Our levels decrease with age, therefor to keep the effects we must supplement to our diet for best results.  Extramel was discovered in France when a certain melon was found to age significantly slower than the norm due to its high levels of SOD.

The overall best approach to healthy skin, hair and nails is a combination of getting the proper nutrients, vitamins and minerals daily along with drinking plenty of water. To reap the most benefits and prevent visible signs of aging to your skin, avoid prolonged sun exposure and choose natural cosmetics. You only have one skin and you live in it everyday, treat it well!