This post is written in partnership with New Chapter,Vermont-based maker of vitamins and supplements. Thanks for supporting collaborations that make Nutrition Happen!

Happy Spring! It’s finally time to leave behind the bulky sweaters and get some more sunlight into our day. With the arrival of the warmer season, I always like to chat and remind clients of the importance between nutrition and skin health. The skin is technically our body’s largest organ and rebuilds itself constantly with the vitamins and nutrients from the foods we eat. There’s no denying the relationship between what we eat and how it affects our overall body. The winter season has the tendency to affect our skin’s moisture levels due to dry air and harsh winds. Spring is the perfect time to fill up on the foods that supports healthy skin! I personally struggle with dry skin in the colder months so this past winter I incorporated New Chapter’s Perfect Hair Skin, & Nails into my routine to help support new skin and nail growth.

Remember that health is multifaceted, which just means that multiple factors all play a role in how we feel. Stress, the amount we sleep, and environmental factors all affect our bodies over time. However, the foods we take in are particularly important because they breakdown into the vitamins we need to continuously create new (and less dry!) skin. Spring is the unofficial start of farmer’s market season and a wonderful time because most of the vitamins that are beneficial for the skin can be found in a variety of whole fruits and vegetables. I’m a fan of the New Chapter formula is because it is formulated with whole food ingredients like Astaxanthin, a plant nutrient from algae that is high in antioxidents. Today I’m sharing three major categories of skin-supporting antioxidants to consider increasing this season for glowing skin:

Omega-3 Fatty Acids.

Healthy fats = essential to great skin! Omega-3’s in particular help support in reducing inflammation in the body. They’re also the part of the building blocks for shiny hair and hydrated skin.

Sources of Omega-3 fatty acids: Chia seeds, ground flaxseeds, wild salmon, walnuts, sardines.

Vitamins A, C, E and Astaxanthin

Foods that are high in vitamin C like citruses, broccoli, and berries all help promote collagen production that supports great skin. Astaxanthin is also clinically proven to protect collagen and skin elasticity* and its antioxidant action is 50x more powerful than Vitamin C). Most of these can be found in a variety of fruits and vegetables, so pick and choose from any combination! The best way to get a variety of nutrients is to rotate and eat different produce in various colors.

Sources of vitamin a: carrots, sweet potatoes, kale, pumpkin, butternut squash, cherries, tomatoes.
Sources of vitamin c: citruses like lemons/limes/grapefruit, bell peppers, cabbage, broccoli, kale.
Sources of vitamin e: almonds, pine nuts, sunflower seeds, peanut butter, avocados, collard greens.

If you need more of a skin boost, a great addition would be Perfect Hair, Skin, & Nails from New Chapter Vitamins. It’s the only skin + hair vitamin that contains a fermented biotin, which helps promote the body’s natural production of keratin (the building blocks of strong hair!)*. All of New Chapter vitamins are free from added sugars, synthetic fillers, and 100% vegetarian. Perfect Hair, Skin & Nails is made using organic, whole foods and herbs like reishi mushrooms, maca root powder and Astaxanthin from organic algae** that work together for stress and energy support.*

If you’re interested in trying, the code NHPHSN gives you $5 off a 60 count bottle of the Perfect Hair, Skin & Nails from New Chapter (shipping is always free!) 

Hydration.

This is nothing new and I’m sure we’ve all heard it before, but it’s something I’m constantly reminding both personal friends and clients about – staying hydrated! The general guideline is 9 cups of water a day for women and up to 13 cups for men, but that will vary depending on your activity level and current health status. Don’t forget that fruits and vegetables with a high-water content can also help with hydration. (think watermelon, cucumbers, and celery – they’re all at least 90% water!) Water helps everything move along to keep your digestive system in check and helps reduce the risk of side effects from dehydration (like headaches or brain fog!).

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
**Certified Organic by International Certification Services, Inc., Medina, ND, USA