Nutrients for Healthy Skin

Author: Preeti DesaiPosted on 13-07-2014

The key to gorgeous skin is common sense and balanced lifestyle.

Many healthy daily habits help keep your skin healthy for plenty of deep colored fruits and vegetables (strawberries, spinach, mango); stress busting activities like yoga and meditation reduce the release of stress hormones; opting for a solid seven or more hours of sleep a night optimizes the natural secretion of human growth hormone, which promotes cell turnover and collagen production; And exercise increases circulation and the flow of nutrients to the skin.

Which oils are the right oils for healthy skin?


Cold pressed vegetable oils especially Extra Virgin Olive oil is good for your skin health.

Cold press oil preparation involves only pressing, heating and bottling thus the oil retains nutrients.

Even a healthy fat is high in calories and you don’t need more than 2 tablespoons a day.

Why are Berries good for skin health?


Blackberries, Blueberries, Strawberries, and Cranberries are high in their antioxidant content. Antioxidants and other phytochemicals in Berries can protect the skin cell and prevent premature aging.

Understand why antioxidants are important for skin health


Antioxidants can protect the skin cells from free radical damage and prevent premature aging. Foods with high antioxidant capacity include Berries, Artichokes, Black Beans, Red Beans, Pinto Beans, Prunes, and Pecans.

Are Walnuts good for skin health?


Walnuts contain essential fatty acids that are vital for healthy and strong cell membranes that act as a barrier for toxins and facilitate nutrient passage. Most people lack Omega 3 and need to include Salmon, Walnuts, or Flax seeds in their daily diet.

Rice food (opt for brown rice or wild rice) for healthy skin


Biotin a B Vitamin found in Rice and Eggs supports healthy skin through proper fat production that is required for healthy cell membranes. Even a mild Biotin deficiency often causes an itchy, scaly skin.

Is water essential for a good looking skin?


Water is essential for a good looking and healthy skin as water helps cells move nutrients in and toxins out, and helps skin look youthful. Did you know that hard water is especially good for hydrating your skin as it is high in minerals?

Make green tea a part of your diet as it gives your skin a wonderful glow.


Green Tea helps remove toxins and other waste products from the body, giving your skin the perfect glow and shine. Green Tea contains Polyphenols that are anti-inflammatory agents and help soothe irritated skin.

Cantaloupe is food for healthy skin.


Cantaloupe is rich in antioxidant Vitamin C that helps fight free radicals (highly reactive oxygen molecules) that damage cells and can prematurely age your face. Vitamin C helps in production of Collagen and if your diet lacks Vitamin C you will have a saggy looking skin.

Lean Meat and Poultry is good for your skin.


Mineral Zinc rich Poultry helps regulating oil production and may help control acne lesions. Zinc is effective in controlling the formation of acne lesions or helps those already on your skin to clear sooner.

Is Cheese good for skin health?


Vitamin A in Cheese helps in the formation of new skin cells and this keeps our skin looking supple and young. Vitamin A deficiency will make your skin look dry and flaky. Even low fat cheese will be rich in Vitamin A.

Are Plums food for healthy skin?


Plums are rich in Vitamin C an antioxidant that helps fight free radicals and helps in Collagen (protein) production thus reducing skin problems and giving you a healthier skin. Free radicals gobble up Collagen and Elastin, the fibers that support skin structure, causing wrinkles and other signs of aging.

Does Spinach keep your skin healthy?


Alpha Lipoic Acid in Spinach is a powerful antioxidant is a super boost for aging skin and hundreds of times more potent that either Vitamin C or E. Alpha-Lipoic Acid is unique and powerful antioxidant as it can penetrate both oil and water, which allows it to move into all parts of cells to deactivate free radicals.

Antioxidant rich foods are important for skin health


Antioxidants in Fruits, Vegetables, and Nuts help protect from oxidative stress that leads to many premature skin aging, skin conditions and skin cancer. Berries, Black Grapes, Papaya, Raisins, Brazil nuts, Hazelnuts, Broccoli, Carrots, Peas, Peppers, Spinach, and Tomatoes are rich in Antioxidants.

Yogurt is good for your bones and skin opt for the no fat or low fat type


Low fat Yogurt is rich in Calcium that helps you bone up and contains a good amount of Vitamin A that helps in the formation of new skin cells and this keeps our skin looking supple and young. Yogurt also has acidophilus a bacteria that helps digestion and impacts skin health positively.

Why is Tuna food for healthy skin?


Niacin or Vitamin B3 helps skin retain moisture, so Tuna that is rich in Niacin helps your complexion look plumper and younger. Niacin also has anti-inflammatory properties so helps soothe dry, irritated skin.

Are Tomatoes food for healthy skin?


Tomatoes are rich in antioxidant Vitamin C that helps fight free radicals and vital for collagen (protein) production thus reducing skin problems and giving you a healthier skin. Free radicals gobble up Collagen and Elastin, the fibers that support skin structure, causing wrinkles and other signs of aging.

Why is Cauliflower good for your skin?


Cauliflower contains Vitamin C that is essential for the production of Collagen, the elastic tissue in our skin that declines with age. Stress and smoking drains Vitamin C from your body. Orange, Lemon, Tomatoes, Papaya, Strawberries, Potatoes, and Peas are rich in Vitamin C.

Why is Peanut Butter really good for your skin?


Peanut Butter contains Vitamin E that protects your skin from premature aging and helps it retain its moisture. Vitamin E helps our skin retain its moisture, and a lack of Vitamin E brings premature wrinkles, pale skin, acne, easy bruising and slow wound healing.

Why is Lean Meat good for skin health?


Lean Meats contains iron which helps reduce dark circles under your eyes and is good for skin health. Anemia (iron deficiency) may give you a pale complexion and dark circles under your eyes.

Iron is best processed by the body from animal food like Lean Meats but is also found in some vegetables.

Are Eggs good for your skin?


Eggs contain Zinc that helps manufactures Collagen and speeds up healing in our bodies, including skin. Zinc deficiency produces stretch marks, a dull complexion, and white spots on fingernails, dandruff and stubborn blemishes.

Why are Cranberries good for your skin?


Cranberries and Blueberries are rich in antioxidants Bioflavonoids that destroy free radicals which destroy skin tissue. Bioflavonoids also strengthen the cells that make up blood vessel walls, increasing blood circulation and giving you those beautiful rosy cheeks.

Avocado is excellent for your skin as it helps keep your skin plump and youthful.


Avocado is rich in Niacin and Omega 3 fatty acids that are anti-inflammatory, that soothes irritated skin and red, blotchy skin. Avocados contain both Vitamin C and Vitamin E, which act well together as a powerful skin anti-aging combination.

Nutrients Mangoes are excellent food for skin.


A Mango gives you about 80% of your daily requirements for Vitamin A, which is essential for skin health. Vitamin A maintains and repairs skin cells and is an antioxidant and fights free radical damage that can prematurely age the skin.

Vitamins in Bell Peppers help keep your skin healthy.


Bell Peppers are great for your complexion as they contain Vitamin E that helps moisturize dry skin and Vitamin C that plays a key role in the production of Collagen, the structural protein in your skin. Both Vitamin C and E are powerful antioxidants and help fights skin damage and wrinkles.

Are Strawberries food for healthy skin?


Strawberries, Blueberries and Blackberries are all berries that are rich in antioxidants and just a serving will keep your skin healthy through the day. Eat Berries alone or toss them in a salad or include them with low fat yogurt.

Why is Cottage Cheese good for your bones and face?


Cottage Cheese is rich in Calcium that is key for bone health and also good source of Selenium that protects your skin. Selenium in Cottage Cheese is an essential mineral that teams up with Vitamin E as a powerful free radical-fighting antioxidant duo.

Why a plump, steaming baked potato is good for your skin?


Potatoes contain Vitamin C, Copper and Zinc together they produce Elastin that supports skin structure. Eat one baked potato (with the skin) to get about 75% of your daily Copper need.

Are Mushrooms good for your skin health?


Mushrooms are rich in Riboflavin, a B Vitamin that’s vital to your skin. Riboflavin or Vitamin B2 is involved in tissue maintenance and repair. Riboflavin is especially important for skin repair if you have suffered from a burn or a wound or are undergoing surgery.

Why are Flaxseeds excellent food for your skin?


Flaxseeds contain Omega 3 fatty acids that help hydrate your skin and unclog pores that lead to acne.

Just one teaspoon of flaxseed oil per day provides about 2.5 grams of Omega 3 fatty acids. Essential fatty acids also dilute sebum and unclog pores that otherwise leads to acne.

Is Sweet Potato good for skin health?


Sweet potatoes contain 3 powerful antioxidants Beta-carotene a precursor for Vitamin A, Vitamin C and Vitamin E which help protect your skin. One medium Sweet Potato provides 262% of Beat Carotene required daily making it naturally good for well nourished skin.

Wheat Germ is good for your skin


Wheat germ contains Biotin a B-Vitamin that supports healthy skin through proper fat production.

Cell membranes must contain the proper fat components to function properly. Even a mild biotin deficiency can cause dermatitis, a condition characterized by itchy, scaly skin.

Is Papaya good food for skin health?


Papaya makes a healthy afternoon snack and is good for your skin as it is loaded with Vitamin A that helps in new skin cell formation. Vitamin A helps balance the pH of your skin's surface, making it just acidic enough to fend off harmful bacteria.

Why is Salmon considered excellent for skin health?


Salmon is rich in Omega 3 fatty acids and Selenium that are important for skin health. Omega 3 fatty acids strengthen the cell membrane, they help to keep water in and keep the cells hydrated thus maintaining its proper moisture level resulting in skin that is plump and younger looking.

Are Whole Grains good for your skin?


B group Vitamins found in Whole Grains are required for the growth of new skin cells, replacing dead cells, plus helps strengthen the skin against infections and stress. Specifically, Whole Grains help prevent the peeling and cracking of skin, rough skin on the hands and feet, and mouth ulcers.

Is Milk good for your skin?


Dairy products like Milk are a good food for skin as they are rich in Vitamin A that is essential for new skin cell production. Individuals with health problems that interfere with conversion of beta-carotene to Vitamin A can get sufficient Vitamin A by eating dairy products.

Why are Sunflower Seeds good for your skin?


Sunflower seeds are rich in Vitamin E, a powerful antioxidant that helps slow down the aging of skin. Sunflower seeds also provide essential fatty acids that help keep the skin lubricated and soft.

Opt for Pomegranate juice as it healthy for your skin.


Pomegranate juice contains Anthocyanins that strengthen the walls of the tiny blood vessels that supply nutrients to the skin.

Why are Blueberries Super food for skin health?


Blueberries are an excellent source of Vitamin C, Vitamin E, Riboflavin, and Soluble and Insoluble fiber all essential for skin health. Vitamin C and E in Blueberries help neutralize damaging effects of free radicals that lead to skin cell damage and premature skin aging.

Are Carrots good for your skin?


Carrots are good for your skin as they contain Vitamin A which helps in development of skin cells and Vitamin C that prevents premature skin aging. Vitamin C in Carrots is a powerful antioxidant that mops up free radicals, produced by overexposure to the sun preventing premature aging of skin.

Why are Berries best food for your skin?


Berries are an excellent source of skin nutrients that include Vitamin C, Vitamin E, Riboflavin, and Soluble and Insoluble fiber and Antioxidants. Berries help the body manufacture Collagen which makes the skin supple and smooth.

Why is Winter Squash food for your skin?


Winter Squash is rich in Beta-carotene which gets converted to Vitamin A which helps in skin repair. Winter Squash also contains Vitamin C a powerful antioxidant that fights free radicals produced by overexposure to the sun. Free radicals damage the skin and lead to the premature aging of skin.

Colorful fruits protect your skin, is that a fact or a myth?


Lycopene found in Tomatoes and Watermelon is a powerful antioxidant which protects the skin form environmental damage. Anthocyanins in Pomegranate helps keep the skin nourished as it strengthen the walls of the tiny blood vessels that supply nutrients to the skin.

Why are Brazil nuts considered excellent food for health skin?


Brazil nuts contain Selenium, Zinc, Vitamin A and E, and Essential Fatty Acids thus making them a super food for skin health. Selenium improves the elasticity of skin; Zinc helps with new cell growth; Vitamin A and Vitamin E contribute to anti-aging of skin; fatty acids hydrate the skin.

Opt for Oysters for a good looking skin.


Zinc in Oysters can help fight acne because it's involved in metabolizing testosterone, which affects the production of an oily substance caused sebum, a primary cause of acne. Zinc in Oysters also helps in new-cell production and the removal of dead skin, which gives the skin a nice glow.

Grapefruit is certainly good for your skin health.


Eating Vitamin C rich foods like Oranges, Grapefruits, and Tomatoes can help tighten the skin and prevent wrinkles. Collagen breakdown speeds up significantly around the age of 35 leaving your skin saggy if your diet does not contain Vitamin C that helps in production of Collagen.

Broccoli is excellent for your skin


Broccoli is good for your skin as it is rich in Vitamin C and Vitamin E that helps protect skin from oxidative damage and Vitamin A that helps the growth of new skin cells. Broccoli is rich in Vitamin A that helps improve the turnover of cells in the skin.

Why are Almonds good for your skin?


Almonds have Vitamin E which is required to nourish your skin from the inside and also protects the skin from premature aging. Almond when eaten with skin, are excellent exfoliators thus removing dead cells from the surface of your skin, leaving it clean. Are Oranges good for your skin?

Eating Vitamin C rich foods Oranges, Grapefruits, Tomatoes can help tighten the skin and prevent wrinkles and premature aging caused by free radicals (highly reactive oxygen molecules). Vitamin C helps in production of Collagen, a protein that forms the basic structure of your skin.

Why is Swiss chard food for healthy skin?


Vitamin C and E in Swiss chard help by reducing the damage caused by free radicals, a harmful by product of sunlight, smoke, and pollution. Free radicals gobble up Collagen and Elastin, the fibers that support skin structure, causing wrinkles and other signs of aging.

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