As the largest organ, skin has a very important role for human. Skin has many important functions such as self-protection, sense of touch, thermal regulation and pigment production.

Apart from the basic function of skin, skin also plays an important role in someone’s esthetic appearance. This would eventually influence someone’s confidence. Therefore, keeping a healthy skin is mandatory for everyone. Here is some nutrition needed for your healthy skin:

- Omega 3

Omega 3 is a fatty acid with important function in keeping a healthy skin. Omega 3 is important in keeping the thickness of skin, skin elasticity and skin moisture. Lack of omega 3 can cause dry skin.

Apart from that, omega 3 can reduce inflammation, thereby reducing inflamed acne. You can get the benefit of omega 3 from many kind of fishes, like cod, salmon, mackerel and herring.

- Vitamin E

Vitamin E is an important nutrition that function as antioxidant for the skin, and importance in skin rejuvenation. Therefore, by fulfilling vitamin E requirement you protect your skin from the damage by free radical and inflammation.

There are some important sources of vitamin E like avocado, almond, cabbage, sweet potato, sunflower seed and coconut oil.

- Vitamin C

Vitamin C is an important nutrition to keep a healthy skin. Apart from the function as antioxidant, vitamin C is also important in collagen production. Collagen is needed to keep your skin healthy. Lack of vitamin C can cause dry and coarse skin. By consuming enough vitamin C, you can also reduce the risk of wrinkle and dry skin. You can get the benefit of vitamin C from orange, kiwi, mango, papaya, pineapple, strawberry and watermelon.

- Beta carotene

Apart from the function of beta carotene to maintain visual health. Beta carotene also provide antioxidant for human skin and protecting the skin from the damaging effect of sun exposure. By fulfilling your beta carotene requirement, you can be avoided from sunburnt, wrinkle and dry skin. Beta carotene also cause orangish color to your skin. The source of beta carotene is vegetable, like carrot, paprika, lettuce, tomato, and broccoli.

- Zinc

Zinc is an important mineral to keep your skin healthy. Mineral can reduce skin inflammation and increasing the rate of skin regeneration. Zinc deficiency can delay wound healing. You can get the beneficial effect of zinc by eating enough meat, poultry, green pea, mushroom, red rice and whole wheat bread.

Cleaning your skin regularly is not enough to keep a healthy skin. For healthy skin you need to nourish your skin from inside your body by fulfilling all the nutrients needed for beautiful skin, like omega 3, vitamin C, vitamin E, beta carotene and zinc. Do not forget to protect your skin from sun exposure by applying sunscreen, do not smoke and do not drink alcohol, to keep your skin healthy. By keeping your skin healthy and beautiful, your skin can be the source of attention.