Top Vitamins And Nutrients For Healthy Skin

Top Vitamins And Nutrients For Healthy Skin

Vitamins | Nutriens | Natural Foods 


Now that the cold weather is really setting in, it’s important to look after your skin.

Prevent iyour skin from becoming dry and cracked and keep it more elastic, which helps you to look younger for far longer. 

There are of course several vitamins, minerals and other nutrients that are essential to keeping your skin healthy over the cold months, however these are essential all year round if you want your skin to glow and look amazing. 

Your skin is one of the most powerful indicators as to the state of your body’s health.

Dry skin, oily skin, wrinkles, acne and patchy skin are all signs that the body isn’t looking so great health-wise inside. 


So, what vitamins and nutrients do we need for healthy skin?

Of course, it’s not just about what we DO need to get into our bodies, but also about what NOT to take into your body. 

Saturated fats, lots of sugar and lots of salt are all bad for the body in general but also for the skin. 

Alcohol consumption and smoking are also very bad for the body and thus cause the skin to look dull and grey.



Vitamin A

Vitamin A is an essential vitamin for healthy skin as this helps to repair the skin.

This is one of the reasons that sufferers of acne are often encouraged to increase their vitamin A intake. 

If your skin is dry or scaly, it could be an indication that you are lacking in vitamin A and should increase your intake.

People who suffer from skin problems such as psoriasis are more often than not prescribed with a topical form of vitamin A to help regulate skin cell growth and prevent build up of cells, which causes flaky scales. 

Something else that’s great about vitamin A however is that it is fantastic for anti-ageing.

It can help to reduce the appearance of wrinkles and other signs of ageing such as age spots, helping you look younger.

To increase your vitamin A intake naturally, make sure you get eggs, carrots, pumpkin and green leafy vegetables like kale, cabbage and spinach.


Vitamin E

Most people are aware that vitamin is one of the essential vitamins for your skin, as it is marketed by many beauty companies in moisturisers loaded with the stuff.

Vitamin E is one of the strong antioxidants that helps to fight free radicals in the body, and it’s these free radicals that are responsible for many of the causes of premature skin ageing.

So vitamin E helps to prevent wrinkles, age spots, lines and stretch marks especially when applied to the skin, however eating vitamin E rich foods helps too, including green leafy vegetables, wheat germ, sunflower seeds, olives, almonds and peanuts.


Vitamin B Complex

The B vitamins are vital for healthy skin for various reasons.

Firstly, vitamin B1 promotes good circulation, which of course helps to give the skin a good blood supply keeping cheeks looking younger a fresher and preventing dryness.

If you are taking a birth control pills then it is likely that you are low in vitamin B1.

Vitamin B3 also contains niacin which helps to prevent acne. Vitamin B1 is found naturally in egg, raisins and nuts while B3 is in carrots, tomatoes and broccoli.


Vitamin C

Vitamin C is a powerful antioxidant and so it is a great way to reduce the signs of ageing.

But most importantly vitamin C stimulates collagen production, which is important to keep skin young and supple.

Vitamin C is abundant in most fruits, however fruit may not be a suitable snack if you suffer from diabetes and therefore you should get vegetable sources such as cucumber, broccoli, cauliflower, tomato and Brussels sprouts.



Silica is one of the trace minerals and it reinforces the connective tissues within the body.

It is also essential for healthy skin. It also helps to heal wounds on the skin.

A reduction in silica in the body reduces the skin’s elasticity and results in dry, inflexible skin that looks dull and older.

Lots of natural foods contain silica, including green vegetables, strawberries, cucumber, garbanzo beans, asparagus, mango and rhubarb.



Zinc is another mineral that is great for the skin, and it is specifically important to those suffering from acne.

It has been suggested many times that acne itself is caused by zinc deficiency.

Zinc is important to give the body the ability to regulate oil production in the skin and it is also thought to help control hormones that can be responsible for the onset of acne.

The immune system also relies on zinc for its function and so it is important for helping to fight off any illnesses of diseases that threaten healthy skin.

Foods rich in zinc include egg, fresh oyster, ginger, pumpkin seeds, oats, Brazil nuts and pecans.


Omega 3 Fatty Acids

Omega 3 fatty acids have been proven to help people who suffer with inflamed skin, as well as helping to combat white and blackhead spots.

Essential fatty acids are important to help your skin repair itself and help to keep it moisturised naturally without applying creams, which can in fact damage your skin over time if you use the wrong ones. Omega 3 keeps your skin supple and flexible and thus promotes younger looking skin.

The body doesn’t produce its own Omega 3 and other essential fatty acids (EFAs) so you have to get it from your diet.

Cold water fish like salmon and mackerel are great sources, but if you prefer plant based sources then go for flaxseeds.



This antioxidant mineral is what gives tissue in the body its elasticity, especially skin so it’s important to keep the skin supple.

Selenium also helps to protect cells, including skin cells, from free radicals that are linked to cancer.

It could play a vital role in helping to protect the body against skin cancer and can protect the skin from harmful UV rays.

You can get selenium into your diet by eating eggs, Brazil nuts, tuna, salmon, and brown rice.

Brazil nuts are the best as just 3 or 4 nuts daily gives your body all the selenium it needs.


Natural Foods For Youthful Skin

Healthy, glowing skin is often one of the biggest indicators of youthfulness, and so it is important to keep your skin healthy if you want to look younger throughout your life.

As they say, you are what you eat’, and if you eat a greasy diet, your skin will reflect this. 

Eating a poor diet shows very quickly on the skin by way of oiliness, spots, acne and a dull colouration.

But eat the right foods and stay healthy, and you can have youthful stunning skin well into old age.


What natural foods promote youthful, clear and healthy skin?

Woman with youthful glowing skin



This vegetable from the cruciferous family is rich in antioxidants, including all-important skin nutrients vitamin C and vitamin E.

The vitamin C content of broccoli promotes healthy collagen production, which is important for glowing supple skin.

The vitamin E works to protect the skin from damage and protects against UV rays.


Almond Nuts

Almonds are one of the highest natural sources of vitamin E.

A good way to get them in your diet is to eat almonds as a healthy snack between meals even add chopped or sliced nuts to your yoghurt, cereals and other meals.


Much down some raw carrot for bright glowing skin.

Carrots contain high levels of beta-carotene, a strong antioxidant that is transformed into vitamin A once it’s in your body.

It helps repair skin tissues and offers protection against harmful UV rays. You can east raw carrot sticks as a healthy snack throughout the day.

Pumpkin Seeds

Pumpkin seeds are known as a skin superfood, mainly because they are rich in zinc which is important for healthy skin.

Zinc promoted collagen production, protects your cell membranes and also promotes renewal of skin cells. It also helps to heal skin wounds quickly.



Although water is not actually a food, we have included it because it is an important thing to feed your body for healthy skin.

Water helps to flush out toxins and also hydrates the body, which is important for supple, younger looking skin. Make sure you drink at least 8 glasses a day. 




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