Nutrition for healthy skin

We all know that healthy eating habits contributes to healthy and fresh skin. In the same manner presence or absence of certain nutrients or foods directly effects your skin and may result in skin problems. A balanced diet is essential to prevent skin conditions . If the diet is deficient in certain nutrients the skin will look pale, discoloured and the spots will start to appear.

Following are the skin conditions which reflects that body needs change in dietary habits.

  • Flaky skin
  • Acne
  • Dryness
  • Wrinkles
  • Black spots
  • Paleness

Nutrients needed for healthy skin

Supplementation is not always needed for a good skin. A good night sleep, lots of water and variety of foods are the keys to healthy and glowing skin. It is essential to include following nutrients in your diet for a healthy and beautiful skin.

Vitamin A

Vitamin A more specifically β carotene and other carotenoid play an important role in skin repair and maintenance. Vitamin A deficiency produces characteristics changes in skin textures called phrynoderma in which the skin becomes dry, rough and scaly. At first it effects forearms and thighs but gradually covers the whole body. The healthy diet rich in vitamin A along with topical application of vitamin A rich cream help to ease the symptoms of dryness. Rich sources of vitamin A are cod , and cod liver oils, liver, cooked spinach, sweet potatoes, squash, cantaloupe and apricots.

Vitamin E

Vitamin E is the most important fat soluble antioxidant in cell. It protects membranes from degeneration caused by free radicals produced by pollution , processed foods and sun exposure . It along with other nutrients gives protection against skin cancers and premature skin aging such as wrinkles. Vitamin E rich foods are almonds, corn oil, avocados soyabean oil and mayonnaise.

Vitamin C

The topical application of vitamin C rich foods to prevent wrinkles and lightening skin tones are known to mankind since ages. Vitamin C plays an important role in the synthesis of collagen. A collagen is protein-on which the integrity of skin and other fibrous tissues depends. The impairment of collagen results in wrinkles and skin sagging. Good source of vitamin C are sweet yellow pepper, citrus fruits, strawberries , papaya and broccoli.


The diet based on cornmeal and lacking in high quality protein results in the deficiency of niacin. A deficiency of niacin leads to pellagra in which the skin becomes scaly, cracked and pigmented. Niacin has the ability to speed up cell metabolism . It helps to heal wounds, repair sun burns and strengthen skin tissues. Niacin is found in many foods including lean meats , poultry , fish peanuts and yeast.


Zinc is an important mineral for healthy skin. 100 different enzymes needed zinc for proper functioning . The high concentration of zinc in human body is present in liver , pancreas, kidneys,skin, hair, fingernails and toenails. Like vitamin E And C, zinc works as an antioxidant and helps to fight the free radicals formed as a result of skin exposure to sun and pollution. The deficiency of zinc results in eczematoid skin lesions in infants. Meat, fish , poultry, milk and milk products provide 80% of the total dietary zinc.


The selenium is a powerful antioxidant which along with vitamin E forms a protective action against oxidative damage. It also prevents acne and is responsible for skin firmness and elasticity. Selenium rich foods are walnuts , tuna , wheat germ and onions.

Tips for beautiful and younger looking skin

  • Drink plenty of water, almost 8-11 glasses / day.
  • Ensure full night sleep.
  • Eat variety of fruits and vegetables at least five a day.
  • A 30 minutes of walk, jogging or running improve blood flow and make skin look more fresh.
  • Eating fish twice a week provide body with essential fatty acids which helps to keep skin moist.
  • Avoid excessive use of salt and processed foods which are believed to be the main reason of acne .
  • Limit consumption of caffeine that dehydrate your skin and make skin look dry and rough.

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