Everything You Need to Know About Skin Nutrition

Skincare is not limited to using cosmetics only. There are a wide range of factors that can determine the condition of your skin. Exercising, getting enough sleep, protecting your skin from the sun, not smoking, limiting caffeine and alcohol consumption, drinking enough water and eating the right foods all have an effect on your skin. Let’s take a look at everything you need for effective skin nutrition.

The health of your skin starts from within with good nutrition. Vitamins, minerals, and hydration are key to the growth and functioning of the skin.

Always look for the “ACE” vitamins:

A to prevent ageing, C to promote clarity, and E to protect against environmental harm. Vitamins A & C are very important for healthy skin and are plentiful in fruits and vegetables, so don’t forget to eat at least 5 servings of fruit every day.

Here is a list of all vitamins that are needed for healthy skin and in what food´s they can be found.


Is an antioxidant essential for the growth and renewal of new skin cells. Stimulates collagen production and promotes skin cell turnover. Present in egg yolks, dairy, carrots, spinach, broccoli, sweet potatoes, and melons.


Increases fatty acids in the skin, promoting exfoliation and firmness. Found in yeast, eggs, liver, leafy greens.


It’s the building block of collagen, the protein that gives skin its structure, tone, and elasticity. Citrus fruits, broccoli, peppers, berries, tomatoes are rich in vitamin C.


Essential for the development of skin cells. These are evident in egg yolks, salmon, fortified milk, and other dairy products.


An antioxidant that helps build and maintain healthy skin tissue. Wheat germs, leafy greens, nuts, and whole grains are a great source of vitamin E.


Society tends to put a negative connotation to the word fat but contrary to popular belief it is a vital nutrient to the functioning of the body. It is necessary for supple skin and soft, shiny hair. Incorporate unsaturated fats, such as the monosaturated fats found in olive oil and avocado, with omega 3 fats, found in fatty fish, and some seeds into your daily diet.


Is known to aid healing of the skin and reduce inflammation in the body. Whole-grain foods are a great source of zinc.


Is another essential nutrient for healthy skin, hair and nails. Peanut butter, whole grains, eggs, and liver contain biotin and can help prevent dermatitis and hair loss.

Your diet has a direct impact on your skin. Think of the above foods and vitamins as your beauty vitamins.

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Francis Ferreira
Francis Ferreira


Francis Ferreira is a professional makeup artist & hair stylist. He studied makeup & hair design at Kohl Makeup Academy. He has always been in love and fascinated with makeup and how it can transform and enhance a face. His passion for beauty and skin care stems from many years of experience working for prestige cosmetic brands MAC & Bobbi Brown. Francis loves sharing the art of makeup with women and show them how they can utilize it to enhance their own beauty.

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