Nutrients That Enriches Glowing skin

Glowing skin

Nutrition is important for health. An unhealthy diet can damage your metabolism, cause weight gain, and even damage organs, such as your heart and liver and also loosens your skin. Nutrients in food helps to enrich the skin in different ways, also helps in reducing skin inflammation, wrinkles, acne and what not!!

Your skin needs the right balance of nutrients, it is a barrier that protects the rest of your body from other things. Older cells are constantly shed and replaced by younger ones and a steady supply of key nutrients is essential to support this rapid growth. Eat the correct balance of foods and you’ll feed your skin the vital nutrients it needs to help it stay soft, supple and blemish-free. 

Wrinkles and age spots are the inevitable result of time, but skin ageing may be sped up by overexposure to the sun and tanning beds, strong soaps, chemicals and poor nutrition.Treat your skin with your nutrition by eating antioxidant-rich fruit and vegetables, healthy fats from oily fish and nuts, and a varied and balanced diet, this should give optimal levels of the nutrients that are crucial for radiant skin, including beta carotene, vitamins C and E, zinc and selenium.

Vitamin C

Vitamin C is a super antioxidant. It helps reduce the appearance of fine lines and wrinkles. Lycopene acts as a free radical scavenger, preventing tissue damage in your skin. Vitamin C is needed to produce collagen that strengthens the capillaries that supply the skin. It is needed to support the immune system, promote radiant skin and help blemishes heal properly

Food sources: Blackcurrants, blueberries, broccoli, guava, kiwi, oranges, papaya, strawberries and sweet potatoes.

Vitamin E

Vitamin E protects skin from oxidative cell damage and supports healthy skin growth. Vitamin E is a powerful antioxidant that may be effective at reducing UV damage in skin. And vitamin E applied topically may help nourish and protect your skin from damage caused by free radicals.

Food sources: Almonds, pine nuts , hazelnuts, sunflower seeds, corn oils and broccolispinach, and other green vegetables and fruits like kiwis, mangoes, avocado and tomatoes.

Vitamin A

Vitamin A is an essential nutrient for the skin as it helps support collagen production, controls Keratin production (Keratin is the substance that makes up most of our skin cells) & it helps keep skin strong. Like many essential nutrients out body needs them to function however it relies on our diet to source them. Vitamin A very rarely needs to be supplemented & is readily available in a wide range of

Food sources: Pumpkin, green leafy vegetables, eggs, sweet potato & papaya.

Vitamin B

Vitamin B Complex is needed for the skin to be able to regulate cell turnover & sebum production. There are number of different forms of Vitamin B, many of which are essential for healthy skin. Vitamin B Complex will include Vitamin B-3, Vitamin B-5 & Vitamin B-6 etc.

It efficiently utilize essential fatty acids. Vitamin B is tricky to get from diet along & often needs to be supplemented.

Food sources: Meat, eggs, seafood, nuts & seeds


Consuming enough healthy fats is good for the skin, because fat is an important part of the skin. Monounsaturated and polyunsaturated fats are the healthy fats and provide essential fatty acids which act as a natural moisturiser for your skin, and improves elasticity. These fats also come packaged with a healthy dose of vitamin E, which will help protect against free radical damage.

Food sources: Avocados, oily fish, nuts and seeds

Omega-3 Fats

Make sure you get enough omega-3 and omega-6 fats. These are essential fatty acids which mean they cannot be made in the body and must be obtained through the diet.

Omega-3 fats encourage the body to produce anti-inflammatory compounds, which may help inflammatory skin conditions such as eczema and psoriasis.

Food sources: Oily fish and plant sources such as flax seeds and their oil, chia seedswalnuts and rapeseed oil.


Zinc is involved in the normal functioning of the sebaceous glands in the skin (which produce oil) and helps to repair skin damage and keep skin soft and supple.

Food sources: Fish, lean red meat, whole grains, poultry, nuts, seeds and shellfish.


Selenium is a powerful antioxidant. It works alongside other antioxidants such as vitamins E and C and is essential to support the immune system. Studies provides that a selenium-rich diet can help to protect against skin cancer, sun damage and age spots. One way to boost your intake is to eat Brazil nuts.

Just four brazil nuts will provide the recommended daily amount (RDA).

Food sources: Fish, shellfish, eggs, broccoli, tomatoes , brazil nuts and wheat germ.


Phytoestrogens are natural chemicals found in plant foods. They have a similar structure to the female sex hormone estrogen and have been found to help keep our natural hormones in balance. Phytoestrogens have a calming effect on skin, suppressing blemish and balancing sebum production to lessen inflammation and irritation. Some experiments have shown them to be prebiotics, a powerful anti-inflammatory boost mechanism to balance skin.

Food sources:  Garlic, celery, carrots, potatoes, rice, wheat, sweet potatoes, fruits like apples, pomegranates and berries and coffee Isoflavones are found in legumes, especially soybeans.

GI Carbs

The glycemic index (GI) is a system that based on how carbohydrate foods break down slowly or quickly in the body into glucose. Eat the foods with low GI carbs. These release sugar into the blood stream gradually, providing you with a steady supply of energy and leaving you feeling satisfied for longer and therefore less likely to snack.

Avoid high-GI carbohydrates like biscuits and sugary drinks, as they lead to production of insulin, which may damage collagen and accelerate wrinkles.

Food sources: Beans, pulses, porridge, wheat, brown rice and other low-GI, slow-releasing carbohydrates.


Skin needs moisture to stay flexible. Even mild dehydration will cause your skin to look dry, tired and slightly grey. Drink six to eight glasses of water a day. All fluids count towards your daily allowance, but water is the best. Some fruit and vegetables, also contribute fluids – the added benefit is that the minerals they contain will increase the rate you hydrate your body and skin. 

Food sources: Herbal, caffeine-free teas, fruit and vegetables, such as watermelon, zucchini and cucumber.


  • What you eat can significantly affect your skin health.
  • Make sure you’re getting enough essential nutrients to protect your skin.
  • The nutrients on this list are great options to keep your skin healthy, strong, and attractive.
  • Vitamin A and B contributes to maintaining an even skin texture.
  • Try to avoid smoking and alcohol consumption as both can age the skin.
  • Fruits and vegetables have a low glycemic load, which can help control acne.
  • Monounsaturated and polyunsaturated fats are the healthy fats and provide essential fatty acids which act as a natural moisturiser for your skin, and improves elasticity.