If your skin is looking a little lacklustre, it could be a sign that you aren’t getting enough zinc and selenium in your diet. These minerals are especially important for acne sufferers, so read on for our top 10 zinc and selenium-rich foods to eat more often for glowing skin.
Why are zinc and selenium good for skin?
Acne could be your skin’s way of telling you it’s not getting enough zinc. The skin holds about 20% of the body’s zinc so it is crucial for maintaining healthy skin. If you’re not getting enough zinc acne could be a symptom.
Zinc is a trace mineral which promotes clear skin by regulating your hormonal balance and giving your skin some much needed vitamin A. It is particularly important for those with acne as it helps the process of cell growth and replication.
Selenium is also a mineral and it ensures skin remains firm and protected. Selenium stops free radical damage before premature wrinkles have a chance to form. It also helps to protect cell membranes against UV damage, inflammation and pigmentation. Thermal spring water actually contains selenium, and it is also found in certain foods.
Eating more zinc and selenium-rich foods
The good news is that we don’t need much of these super skin minerals, so it’s easy to supplement our intake with selenium and zinc-rich foods. Men and women need the same amount of selenium daily; roughly 55 micrograms. For zinc, men should be consuming 11 milligrams a day and women eight milligrams a day.
- Brazil nuts.
- Seafood, including crab, salmon, tuna and prawns.
- White meat and poultry like turkey and chicken.
- Grains like brown rice and lentils.
- Vegetables such as peas and potatoes can also be good sources of selenium, depending on how much selenium there is in the soil.
- Beef is one of the most zinc-rich foods. A single serving of around 100 grams provides roughly four milligrams of zinc – half a woman’s daily recommended intake!
- Flax seeds and pumpkin seeds.
- Egg yolks are also rich in zinc; 100 grams of egg yolk equates to roughly to five milligrams of zinc.
- Lobster, for those gourmet days.
- If you need an excuse to eat chocolate, we’re giving you one. Dark chocolate contains about ten milligrams of zinc per 100 grams, which is nearly the daily recommended amount for men.