These 4 nutrients may be missing

These 4 nutrients may be missing

Our skin is our largest organ and acts as an important barrier. It protects us from UV radiation, moisture loss and free radicals. However, if our skin is dry, the protective barrier is disturbed. Result: It is more susceptible to bacteria, viruses or fungi and can become inflamed more quickly. Painful skin may be prone to eczema, which is accompanied by redness, swelling and blisters.

There are many reasons for dry skin

Especially in winters, our skin becomes dry, cracked, tight and itchy. This is mainly due to cold, the purpose of which is to ensure that our sebaceous glands in the skin produce less fat. Diseases such as hypothyroidism or diabetes, hormonal influences and wrong skin care can also promote dry skin.

But would you have thought that nutritional deficiencies can also be responsible for our dehydrated skin. We’ll tell you which vitamins and minerals may be considered and which foods contain them.

Deficiency of these 4 nutrients can lead to dry skin

There can be many reasons for nutritional deficiency. On the one hand, an unbalanced diet can make us not take in enough vitamins and minerals. On the other hand, we may not be able to meet our needs. This may be the case, for example, in old age, or during pregnancy or with athletes.

Vitamin A

Vitamin A is essential for well-groomed skin. Retinol supports the formation of horny cells and stimulates sebum production. You can recognize not only a reduction in dry skin, but also a reduction in redness, spots and increased callus formation.

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Sources of Vitamin A:

  • Animal foods such as liver, fish, eggs and dairy products.
  • Vegetable sources are red and orange vegetables, spinach, broccoli and apricots.


For our skin’s barrier to remain intact, it needs zinc. In addition, the trace element is important for skin renewal. If there is less supply, your skin has a tendency to become inflamed and dry.

Zinc Source:

  • Animal foods such as oysters, beef, liver and cheese.
  • Vegetable suppliers are pumpkin seeds, flaxseed, oatmeal, walnuts, lentils.

Continue reading: Zinc Deficiency – These Symptoms Can Happen >>

Omega-3 Fatty Acid

Healthy, polyunsaturated fatty acids play an important role in metabolism. For example, they protect the heart and are involved in the formation of body cells – and therefore skin cells. A deficiency becomes noticeable through dry skin, there may be dandruff in the scalp.

Sources of Omega-3 Fatty Acids:

  • Animal foods such as oily fish (herring, mackerel and salmon).
  • Vegetable sources are flaxseed, walnut, hemp and vegetable oils such as rapeseed or wheat germ oil.

Vitamin B7/Biotin

Vitamin B7 or Biotin should not be deficient in order to better preserve the skin’s moisture. Many people associate beauty vitamins specifically with healthy hair. It has a positive effect on your skin by regulating sebum production, preventing inflammation and impurities, and supporting the moisture content of the skin.

Vitamin B7 Source:

  • Animal foods such as offal, redfish, eggs, milk and cheese.
  • Vegetable suppliers are oatmeal, nuts and legumes.

Also important: Drink plenty of water

Make sure you drink enough fluids to quench the thirst of dry skin. Drink at least 2 liters of water throughout the day.

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