You most likely know about all the vitamins that your body needs to maintain healthy, youthful, glowing skin, but what about essential minerals for skin health?

Minerals are part of every living cell of the body and they work together to build and regulate a multitude of bodily functions. They are basically the spark plugs that keep our engines running.

A well balanced diet rich in fresh, organic fruit and vegetables, essential fatty acids from foods such as oily fish and avocados, high quality protein and plenty of pure water will ensure you maintain a healthy body and optimal skin health but, there are numerous factors that can throw out the balance of minerals in our bodies.

These include stress and anxiety, as well as overindulging in alcohol and sugar. Add that to the overall depletion of minerals in the soil due to monoculture and modern day over farming, and there's a likely chance that you are mineral deficient.

If you're curling around and twitching in your bed like you are possessed by demons, it's likely a lack of magnesium and if your nail beds are looking like a white polka dot dress, then you may be zinc deficient.

Most minerals are available in supplement form, but as always, it’s best to focus on improving your diet first, and only rely on the supplements to make up any shortfall. If your skin isn’t looking it’s best, it may be worth investigating with your health practitioner to see whether you could be deficient in any of these minerals. 

ZINC

Zinc is one of the most important healing minerals for skin health, and is particularly important for acne sufferers. Zinc controls the production of oil in the skin and helps control some of the hormones that can cause acne. It's also believed to have antioxidant properties to protect against premature ageing of the skin and muscles. Zinc also helps to speed up the rate of skin healing after an injury and is highly beneficial to all parts of the immune system. It's required to break down alcohol, so boozing will lead to a deficiency. This is why after a heavy night of drinking your skin looks dull and your face looks tired.

DIETARY SOURCES:

Brazil nuts, almonds, cashews, hazelnuts, walnuts, rice, barley, sunflower seeds, rye, sesame seeds, olives, lean meats, liver, cooked dried beans (legumes), sea vegetables, fortified cereals, soy foods, and peas.
Remember to soak grains, nuts and seeds in water overnight before eating them, to help release the phytic acid that can interfere with zinc absorption.

COPPER

Copper benefits skin by promoting the production of collagen and elastin, which give skin its strength and elasticity. Copper also helps to enhance the function of antioxidants (such as selenium, below) which help to protect skin from oxidative damage. Copper works alongside vitamins and zinc to assist in the creation of elastin, a protein that keeps the skin flexible. Copper foods are also required to convert the amino acid tyrosine to promote hair and skin pigment.

DIETARY SOURCES:

Sunflower seeds, sesame seeds, Brazil nuts, hazelnuts, walnuts, pistachios, cashews, pecans, coconut, mushrooms and soybeans.

SELENIUM

Selenium is another of the essential minerals for skin health, a strong antioxidant that's important in maintaining skin elasticity and flexibility. Some studies suggest selenium has health benefits that could help protect against skin cancer, as it protects skin from UV damage.

DIETARY SOURCES:

Brazil nuts, fish and chicken.

MAGNESIUM

Magnesium is an essential mineral for skin health, bones, teeth, hair and the muscles, and it helps keep the nervous system running smoothly. A magnesium deficiency can accelerate ageing of the skin. Added to skincare products, it benefits skin by helping to retain skin elasticity. Eating fast foods and drinking soft drinks and too much alcohol can rapidly deplete and leach the body of magnesium, so avoid them. If you have had a tipple or exercise daily then pop a couple of good quality health supplements before bed. Make sure the formula is primarily magnesium citrate and use practitioner only products to ensure minimum fillers.

DIETARY SOURCES:

Chestnuts, Brazil nuts, hazelnuts, almonds, pecans, coconut, walnuts, buckwheat, barley, kidney beans, lima beans, beetroot greens, spinach, dates, lentils, brown rice and wheat germ.  

CALCIUM

We all know the importance of ample calcium intake for healthy teeth and bones, but it’s also an essential mineral that benefits skin health. The human body contains more calcium than any other mineral -about 90% of our bone structure is made up of it. It plays a major role in providing firmness and elasticity for the skin as well as all tissues and cells of the body. Calcium rich foods can also deter acne. A calcium deficiency will result in fragile and thin skin, loss of hair, weak bones and brittle nails. Pregnant and lactating women require more as the mother's calcium reserves are drawn on at these times. If you want to improve your overall skin health, then calcium is a must.

DIETARY SOURCES:

Sesame seeds, kelp, collard, kale, watercress, parsley, dandelion greens, chickpeas, dairy products, beans, nuts (especially almonds, hazelnuts and pistachios), sardines, leafy greens, fortified orange juice.
Too much soft drink, alcohol, red meat and coffee can cause a calcium deficiency, as can stress.

POTASSIUM

Potassium, along with sodium, helps regulate the amount of water in your body’s cells, so a lack of potassium in the diet can lead to dry skin and other skin disorders. Potassium is an electrolyte, which means it holds an electric charge, which is needed for cells to function normally. Most people get enough potassium through their daily diet, but if you’ve been sick with diarrhea or lost a lot of fluid through perspiration, you may need to take an electrolyte powder to top up your stores. The health benefits of potassium are vital for skin care, along with maintaining overall good health, but try to avoid going over the recommended daily amounts.

DIETARY SOURCES:

Bananas, oranges, milk, bran, kiwi fruit, lima beans and lentils. 

SILICA

Silica is a trace mineral that helps strengthen your body’s connective tissues — muscles, tendons, hair, ligaments, nails, cartilage and bone — and is a vital component of maintaining healthy skin. Silica deficiency could lead to skin losing its elasticity, which results in premature ageing and a slower healing of skin wounds. To increase the speed of wound healing, along with boosting skin health, hair health and bone health you should combine silica with zinc for maximum health benefits.

DIETARY SOURCES:

Leeks, beans, chick peas, strawberries, cucumber, mango, celery, rhubarb.

In Summary

Aside from cleaning up your eating habits to help increase your overall sense of wellness, you'll also need to increase the amount of important minerals that are required for optimal living. So ditch the foods that deplete your mineral stores like trans fats, processed foods, sugary drinks, alcohol and sugar and watch your skin start to glow from within. The health benefits that minerals provide to the body and the skin will have your face, vital organs and hair screaming with joy while keeping you in perfect health.