The Minerals Your Skin Needs to Thrive

Beyond what we avoid, what we nourish ourselves with is just as crucial. Minerals are the unsung heroes of skin vitality—essential for cellular function, hydration, and the radiant glow we covet. Without them, nutrients struggle to penetrate cell membranes, leaving skin dull and undernourished.

Zinc: The Skin Healer

Zinc is a powerhouse mineral that stabilizes blood sugar, supports immunity, and most notably, repairs skin damage. With potent anti-inflammatory properties, zinc soothes acne, prevents scarring, and acts as an antioxidant, shielding against UV rays when consumed or applied topically. This is why zinc oxide is a star ingredient in mineral sunscreens. To up your zinc intake, indulge in shellfish, lamb, roast beef, and pumpkin seeds.

Sulfur: The Detoxifier

Revered since ancient Greece, sulfur is integral to skin, hair, and nail health. It aids in natural exfoliation, ensuring clear, unclogged pores and a refined complexion. Internally, sulfur maintains collagen levels, promoting firm, youthful skin. Find this essential mineral in pasture-raised meats, organic eggs, garlic, onions, Brussels sprouts, and kale.

Copper & Selenium: The Glow Enhancers

Copper and selenium are dynamic antioxidants that combat oxidative stress—the root of premature aging and dullness. Selenium’s anti-inflammatory benefits encourage an even skin tone, while copper partners with zinc to boost elasticity. For a mineral-rich diet, reach for apricots, beef liver, sunflower seeds, coconut, and dark chocolate. For selenium, Brazil nuts are your golden ticket—just one or two provide your daily requirement.

Magnesium: The Youth Preserver

Magnesium plays an integral role in skin elasticity and cellular regeneration. However, it’s easily depleted through exercise and indulgences like alcohol. To replenish your levels, turn to nuts (excluding peanuts), leafy greens, kidney beans, dates, and brown rice.

Calcium: The Structural Support

We associate calcium with strong bones, but did you know it’s also vital for resilient skin? A calcium deficiency can lead to fragile, lackluster skin, hair, and nails. Coffee, alcohol, and stress deplete calcium reserves, so be mindful. To fortify your skin, incorporate leafy greens, nuts, sardines, and fortified orange juice into your diet.

Potassium: The Hydration Hero

Potassium regulates water balance in cells, preventing dehydration-induced fine lines and flakiness. Bananas and oranges are excellent sources to keep your skin plump and smooth.

Silica: The Skin Architect

Rarely discussed but essential, silica is a foundational element of connective tissue, which makes up our skin’s deepest layers. For enhanced skin structure and elasticity, turn to leeks, beans, strawberries, cucumbers, and mangoes.