The 7 most important nutrients to keep your skin healthy and pretty.

Skin is the major part of your beauty. A beautiful skin can make you look healthy and vibrant. It reflects your inner beauty as well. Genetics and lifestyle do play critical roles in your skin’s health. Your genetics is responsible for the type of skin you have. When you smoke or drink too much and don’t’ get enough sleep at night, it affects your skin. By changing our lifestyle, we can improve our skin. However, the food you eat also affects the condition of your skin. If you eat the right food, it will enhance the natural feel and look of your skin. It will reduce the wrinkles, acne, and other skin-related conditions. Most people use the products that are available in the market to treat these conditions. But you won’t find a permanent solution by using these products. After you stop using the product, your skin problem may again show up. Some of the skin products may not work at all. It is essential that you address the cause of your skin problem. Some nutrients can get rid of these skin problems giving you a healthy and pretty skin. So, you should eat foods that are rich in those nutrients. You should start a healthy skin diet to improve your skin. The food you have on your plate every day will decide whether you will have acne and wrinkles, or a healthy looking and clear skin.

Vitamin C

Vitamin C is a very strong antioxidant. It decreases the oxidative stress on the body. It may also reduce the risk of cancer. It actively participates in the synthesis of collagen. It makes your skin supple. Many fruits and vegetables in the market are rich in vitamin C. You should include those in your diet. Examples of foods containing vitamin C include broccoli, bell peppers, guava, grapefruit, strawberries, parsley, etc.


It is a very good antioxidant trace mineral. It helps to maintain the firmness and elasticity of the skin. Selenium prevents acne and helps to prevent skin cancer. It helps to absorb vitamin E into the skin. You will get a glowing skin at the end fo the day. Brazil nuts, walnuts, tuna, liver, onion, seafood, brown rice, whole grain, poultry, etc. are rich in selenium.

Vitamin E

Vitamin E plays a vital role in the health of the skin. When it is combined with vitamin A, it is very effective in preventing skin cancer. Vitamin E has antioxidant properties. It helps to fight the free radicals which are caused by pollution smoking, processed food and sun exposure. Foods like eggs, almonds, avocados, sunflower seeds, spinach, olives, oatmeal, etc. contain a high amount of vitamin E.

Omega- 3s

These are essential fatty acids that help fighting inflammatory skin conditions like eczema. It can control the overexposure of cortisol levels as well. It will help in keeping the skin supple and protect it from wrinkles. Salmon, mackerel, sardines, chia seeds, etc. have high concentrations of Omega-3s.


It is a good trace mineral that helps to repair damaged tissue. It also heals wounds. It protects your skin from the harmful UV rays of the sun. Acne occurs due to zinc deficiency. Zinc helps in regulating the production of oil I the skin and it helps to prevent acne. Oysters, poultry, ginger, seafood, pumpkin seeds, whole grains, etc. are sources of zinc.

Vitamin A

It helps in repairing and maintaining skin. Dry skin is a sign that there is vitamin deficiency in your body. Foods like liver, asparagus, spinach, eggs, etc. are rich in vitamin A.

Beta –Carotene

It is an antioxidant that is found in colorful foods. It is an antioxidant that helps to lessen the amount of free radical damage. This kind of damage occurs due to sun overexposure. Red peppers, spinach, beet greens, liver, cantaloupe, etc. are good sources of beta-carotene.

If you have any deficit of any of these nutrients, it may be useful to go through some review supplement facts, to get educated on how you can supplement your diet. When you go to nutritionist or dermatologist, they will also tell you about the benefits of these nutrients. If foods rich in these nutrients constitute your diet, then you will have a youthful looking glowing skin. You will have a noticeable difference in the health of your skin once you start having these nutrients in your everyday diet.

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