Looking for improved immunity as well as support for dry or lacklustre skin heading into winter? Making sure you’re eating well is key.
The good news is that some of the key nutrients that support our immune system, also help to achieve glowing, hydrated skin. Some would say it’s a win-win! We’ve rounded up our favourite immune-boosting, skin-loving nutrients and how they can be easily added to your daily diet.
1. Omega-3
Omega-3 holds essential EPA and DHA, which have powerful anti-inflammatory properties that directly support the function of our immune cells. Because EPA and DHA work at a cellular level in the body, as well as supporting immunity it can support your skin cells from inflammation, support hydration, ageing, and skin texture.
Up your Omega-3 by consuming: Oily fish is the best, research-backed way to get the needed levels of EPA and DHA.
Tip: Plant-based omega-3 sources need to convert from ALA to DHA/EPA in the body, meaning you’d need to consume an entire bag of flaxseed just to get your daily recommended dose of omega-3s! If you are unable to eat oily fish regularly, a high-quality, sustainably-caught fish or cod liver oil is a great choice.
2. Vitamin A
Vitamin A is a vital nutrient to help maintain the natural defences of bacteria and viruses in your body. It is the ultimate defence nutrient and is involved in the process of producing white blood cells which help clear pathogens from your bloodstream. In turn, vitamin A can do the same for your skin. This vitamin helps speed up your skin’s healing process, to improve inflammation and signs of ageing through skin cell regeneration. Up your Vitamin A by consuming: Eggs, milk, and leafy green vegetables.
OMEGA 3 + VITAMIN A | Suggested Wholefood
Nordic Naturals Arctic Cod Liver Oil provides effective levels of EPA and is especially high in DHA. It also contains naturally occurring Vitamins A and D, further supporting immune and skin health. We love Nordic Naturals as their oils are extremely pure (so they taste great) as well as being an award-winning company because of their sustainability and healthy ocean initiatives.
3. Collagen
While collagen is mainly the hero when it comes to improving skin health and texture, it also contains amino acids which are essential for a healthy gut and immune system. Healing your gut and reducing gut inflammation influence your overall health, boosting your immunity and giving you a healthy glow.
Up your Collagen by consuming: High-quality collagen powder, bone broth, beef, fish and chicken.
4. Vitamin C
Vitamin C is a well-known immune support vitamin and is commonly included in antioxidant skincare creams and serums. It helps the body fight against infection by encouraging the production of white blood cells. When taken internally, the antioxidant activity of vitamin C helps to fight free-radicals from deep within the skin, leaving your skin looking and feeling healthier and more radiant.
Up your Vitamin C by consuming: Oranges, lemons, grapefruit, kiwifruit, potatoes and kale.
COLLAGEN + VITAMIN C | Suggested Supplement
Pure Collagen Peptides +C is a new Australian brand with a focus on purity. They have recently launched Pure Collagen Peptides +C, a powerful duo of pure collagen peptides and pure vitamin C. The combination of pure enzymatically hydrolysed collagen with vitamin C provides synergistic benefits to all connective tissue in your body, enhancing gut health and immunity, as well as supporting smooth skin and a natural healthy glow.
Summary for immunity and winter skin health
When we are getting the right nutrients that our body needs to keep us strong and healthy, this shows on our skin. These are just some of the incredible nutrients you can add to your daily diet through wholesome foods and supplements, to help support your immune system and help achieve radiant skin during the colder months and beyond!
