Nutrients for Healthy and Beautiful Skin

The diet plays a huge rule in your skin’s health and appearance. A healthy diet rich with nutrients and antioxidants can do more for your skin than most cosmetics. Here are the most important nutrients that promote healthy, hydrated and beautiful skin:


Vitamin E

Vitamin E is known for its benefits for the skin. It is so beneficial for the skin because it acts as a powerful antioxidant. Antioxidants are agents that protect the skin (and the body) from harm caused by free radicals by neutralizing them. External factors such as sun’s ultraviolet rays, tobacco smoke, radiation etc. can make your body produce free radicals.  Your body is unable to produce Vitamin E by itself so it has to get it through food. Foods richest in vitamin E include: plant oils ( olive oil, sunflower oil, corn oil, palm oil), almonds, avocados, spinach, wheat germ, sweet potatoes etc.

Omega 3 Fatty Acids

Foods rich in omega 3 fatty acids such as fish, walnuts and flax seeds can be beneficial for your skin in numerous ways. Omega 3 fatty acids have anti-inflammatory properties and make your skin less susceptible to sunburn acne and psoriasis. Omega 3 fatty acids also moisturize your skin and help you avoid dry skin. In fact in some cases our skin becomes too dry because we lack essential fatty acids in our diet.


Beta Carotene

Beta carotene is a pigment found in red and orange fruits and vegetables such as: carrots, squash, sweet potatoes, red peppers, tomatoes, orange melon, tangerines and some leafy dark green vegetables such as: spinach, romaine lettuce, cooked broccoli etc.

When ingested beta carotene converts into vitamin A which benefits the skin. Beta carotene also has antioxidant properties and also helps protect the skin from premature aging.

See also: 5 Common Myths About Nutrition

Vitamin C

Vitamin C is one of the key nutrients for healthy skin as it is necessary for collagen synthesis. Collagen is the main protein found in our skin. Vitamin C also acts as an antioxidant and helps your skin become firmer and less prone to wrinkles and aging. Vitamin C also hydrates the skin and makes you skin tone more even. There are many great sources of vitamin C such as: oranges, peppers, kale, lemons, broccoli, strawberries, grapes, Brussels sprouts etc. Oranges are one of the best, most available and tastiest sources of vitamin C. In fact one large orange has almost all the daily recommended amount of vitamin C.



The mineral Zinc has a major role in your immune system and that’s important for preventing pimples. Zinc is also very important when it comes to healing wounds and is essential for overall cell health. Although it is not an antioxidant, it diminishes the formations of damaging free radicals. It is also beneficial in fighting various skin conditions such as acne, psoriasis, eczema, excessive dandruff etc. Foods highest in zinc include: lamb, red meat, shrimp, nuts and seeds, cocoa powder, chickpeas, yogurt (kefir) etc.

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