Nutrients for Radiant, Healthy Skin

Want Healthier Skin? Include These Nutrients in Your Diet

Did you try several skincare regimes but couldn’t get the desired radiance for healthy skin? Maybe you should revise your daily diet. Essential nutrients will vitalize collagen, the foundation of clear and glowing skin. Below are some tips on nutrients you should eat regularly for a nourished body and skin. And we all know that healthy skin is beautiful skin. However, without a healthy body, healthy skin cannot be achieved. Consume the nutrients mentioned below to get crystal-clear skin.

Healthy Skin - Foods with Vitamins Stock Up on Vitamins:

Eat foods rich in vitamins…

Without a good immune system and fabulous gut health, having healthy skin is impossible. This is why you need to eat foods rich in vitamins, particularly, Vitamin C and B-complex vitamins. For example, a daily dose of Vitamin C will promote digestion and absorption of other nutrients by skin. Vitamin B-complex stimulates the formation of red blood cells and the transportation of nutrients in the bloodstream.


Do you have dry skin that gets irritated easily? Try Niacin or Vitamin B-3 so that your skin holds moisture and looks smooth and hydrated. Biotin (Vitamin B-7) and Vitamin A, on the other hand, are good healthy skin and hair vitamins.

Eating enough green vegetables, especially broccoli, spinach, cauliflower and cabbage will produce collagen in the skin-the secret to everlasting youth. The vitamins present in these foods protect collagen from being destroyed by numerous factors. Thus, your skin looks supple and is protected from diseases.

Does Your Diet Have Ample Antioxidants?

Colorful vegetables, nuts and berries can provide antioxidants…

With time, our skin accumulates free radicals from exposure to sun and metabolism of cells. The free radicals are stored in our body and oxidize our cells further, damaging our skin and ageing us over time. What can you do to prevent free radicals from forming in your skin? Consume antioxidant-rich foods to get healthy skin and body which doesn’t age rapidly.

A diet of colorful vegetables, nuts and berries can give you the right amount of antioxidants needed for protecting your skin from pollution, sunlight and internal damage from oxidation. You can derive the antioxidants like carotene from sweet potatoes, lutein from kale, and selenium from Brazil nuts. Thus, you see how healthy skin with a diet rich in antioxidants can be achieved.

Choose Lean Proteins Over Fatty Ones:

Try healthy skin recipes with tuna, shrimp and oysters…

No, this is not an excuse to cook full-fat red meat. However, you have no reason to get sad as you can have yummy beef steak, but ones made from loin and brisket. These are lean varieties of your favorite meat. Seafood lovers here’s your chance to have a feast! Why don’t you try healthy skin recipes with tuna, shrimp and oysters?

Now, you must be wondering why I chose these specific names. All these foods are rich in protein, especially in Omega-3 fatty acids. The constituent compound of lean proteins, amino acid acts with other nutrients to form collagen, which is also a type of protein.

Healthy Skin - Foods with MineralsDo Not Skimp on Minerals:

Healthy Skin? Some skincare products contain added minerals…

Did you know that your healthy skincare products contain added minerals like zinc and selenium? Also known as micronutrients, minerals act as antioxidants as well as maintain the skin’s PH balance. Calcium, found in milk and dairy products like cheese, yogurt, collard and chickpeas keeps your skin firm. If you have low calcium levels, your skin will dry out and bleed easily, not to mention the loss of hair.

Selenium will help protect you from the harmful ultraviolet rays of the sun, and thus prevent photo-damage diseases. Zinc, found in calamine lotions and nuts, olives, sesame seeds, is the main factor in helping your skin heal from wounds. Your anti-acne products for the skin contain zinc because it controls excess sebum, which causes pimples and acne.

Did You Know That Carbohydrates Are Absolutely Necessary for Healthy Skin?

Cut down on processed sugars…

Most diets tell you to skip carbs like rice and bread for faster weight loss, but do you know that doing so adversely affects your body in the long run? Without carbs, you gradually lose your energy supply and your skin is affected, looking tired. Carbs are rich in fiber which aid in digestion, and better gut health. We suggest that you include low-carb foods in your diet instead, to get healthy skin.

Cut down on processed sugars and consume homemade pasta, porridge made from whole grains like oats. Fruits like banana and cherries are also sources of healthy carbs. Make sure that your diet includes at least three ounces of carbs.

Healthy Skin FoodsFats Are A Must for Healthy Skin

Omega-3 fatty acids moisturize our skin…

What healthy skin needs are some good essential fats to make it glow. Fatty acids are of two types-saturated and unsaturated. Your diet should contain the recommended amount of the unsaturated fats found in avocados, nuts, salmon, eggs and sardines.

Omega-3 fatty acids moisturize our skin, protecting it from dryness and damage from sunlight. They strengthen the cell membranes and elastin fibers of your body, thus firming the skin. Thus, harmful particles and germs cannot enter and infect your body. If your skin is prone to inflammation, we suggest that you cook your food with sunflower oil (rich in Omega-3) and take a daily dose of walnuts and almonds.

Healthy skin looks radiant and clear of dirt and oil. While you have to consume the above-mentioned foods for healthy skin, remember, the easiest way to healthy skin is a happy mind. Hence, smile to see that skin glow even more!

So, which tip from these have you found to be most helpful? Don’t forget to share your experience with us!

Healthy Skin Author’s bio:

Jimmy MaysaExperience matters a lot. Jimmy Maysa is a proud daddy with 3 kids: 1- month- old boy and two girls 2 and 5 years old, respectively. Prior to the birth of his first child, he researched every product category that suits little children and even his pregnant wife. Now with his life experience, he can suggest the perfect things you need for your new bundle of joy. Visit Top-Mom to read more articles written by Jimmy.

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Our thanks and appreciation to Jimmy Maysa for this informative article. We hope you enjoyed it too. Wishing you the best of health!

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20 thoughts on “Nutrients for Radiant, Healthy Skin

    1. Yes, I’ve found that eating well doesn’t have to mean giving up taste. And I found that splurging once in a while helps me stay interested and life interesting :) I hope you are doing great and staying healthy too!!


        1. Yes coffee gives us a strange kind of vitality. The physical and spiritual lifts that occur from drinking coffee, undoubtedly come from it’s extraordinary cleansing properties.🤔


  1. Thanks Nicole, I like this article as well. Jimmy hit on the nutrition behind good skin, which I think is often overlooked. We try to ‘fix’ our skin by putting products on it that may contain questionable ingredients, when the natural way of improving may just lie in what we are eating. I believe the way you feed the skin cells is the key to beautiful skin. Thank you for spending time with us!
    PS. I stopped by Nicole traveling and really like your articles – I’ll be heading over there often!


  2. It’s so intriguing to me how everything connects, including how what we eat (or what we’re missing in our diet) affects everything from skin health to mood. Wonderful insights here, Joan! Wishing you a lovely weekend ahead xx


    1. I agree. It amazing how everything is ‘connected’. What we eat, think, how active we are. It’s all connected to how we feel and look. I enjoyed Jimmy’s article as well. Thank you for stopping by Christy!


    1. Yes, paying attention to the nutrients in our food will help us look better and feel better too. And who doesn’t want that?

      Thanks for stopping and spending time with us today Edexme – we hope you enjoy our other articles as well.

      Stay safe!

      Liked by 1 person

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