Nutrients for Healthy Skin

Nutrients for Healthy Skin

I once read in a popular weight loss book that our food, till the time it reaches the plate,loses a lot of its nutrients, our diet has to be supplemented with some vitamins and minerals that need to be compensated. Well, with patience and the right vitamins and minerals in food and supplements and skin care regime you can achieve healthy skin, for that you need to know the vitamins and minerals that work towards healthier skin. You need to nourish your skin as much as possible.

Nutrients for Healthy Skin

Antioxidants such as beta-carotene and vitamins C, E, and A  are essential for reversing the damage caused by free radicals that our skin is exposed to everyday. Fruits and vegetables are rich in anti-oxidants. We all know this isn’t it?Include berries,add as much colorful ones, strawberries, grapefruit, kale, spinach, and red and yellow peppers. Tomatoes are esential as it contains lycopene. Pink grapefruits, pink guava,watermelon,papaya also contain lycopene, which help in maintaining the thickness and fluidity of cell membranes which is basically a sign of healthy skin. Add fish to your diet, salmons, sardines and omega-3 rich walnuts, omega-3 makes skin stronger on the outside which acts as a barrier, keeping your skin stronger.

Coming to daily supplements, there are many supplements available over-the-counter to help you achieve healthy skin. Your skin needs:


This works against the damage caused by free radicals. I take supplements of vitamin-c everyday to enhance immunity or else add some lemon water early morning in your diet.

Vitamin A:

This could give you supple skin, and its deficiency could lead to dry flaky skin, apart from fruits and veggies, look for supplements too.Some anti aging treatments like retinols work the same way since vitamin A is derived from retinoids,for one.

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Vitamin E:

Vitamin E can also help reduce wrinkles and make your skin smoother. Lotions like the Fabindia vit
E lotion can soothe dry, rough skin. Both vitamin E and C help in sun protection.


This trace mineral has been shown to contribute to enzyme formation that aids in collagen formation. Collagen formation is essential for wrinkle-free skin.In total, silica can help in delaying age signs. Sources of silica include green beans, strawberries, cucumber, mango, celery, asparagus.


Niacin, also known as vitamin B3, aids in cell metabolism. Include poultry, fish like tuna and salmon, and seeds. Milk, green leafy vegetables, coffee, and tea also provide little niacin to the diet.


Sulfur is present in every cell, with concentration in hair, skin and nails.Meat, eggs, garlic, onions and asparagus are common sources.


This is a potent anti-oxidant, helps control acne too.Brazil nuts, organ meats and fishes are common sources.


Known as Vitamin H is found in wheat germ, whole-grain cereals, whole wheat bread, eggs, dairy products, nuts, and chicken.

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Vitamin K2:

This heals the skin and prevents wrinkles. Sources of vitamin K2 include butter and dairy products, egg yolks, cheese and other fermented foods.


This part of modern nutrition research may help reduce inflammatory acne and other skin conditions.


Zinc contributes to the building and repairing of skin cells, and essentially it can help heal wounds caused by acne, reduce inflammation, and prevent scarring. It can also lessen oil production, so very oily skin may benefit from taking Zinc supplements. Aside from that, it can also alleviate dandruff, as well as maintain healthy nails and hair.

Give it a good three months to see the difference in your skin, now you know what to look for in food and your supplements,follow these essentials, the tried and tested path to healthy skin.

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7 thoughts on “Nutrients for Healthy Skin

  1. Worthreading post neha.. *clap* this ws a much awaited post for me as i usually cheat onmy diet during winters. 😛 *thankyou*

  2. I take a multi vitamin tablet every day which also contains all those minerals, it has helped me so much with skin & hair. 🙂

  3. I know how important these nutrients are for our health and skin, even though if I’m not getting any vitamin in my daily diet I switch to multivitamin then, I think it fulfills all our vitamin needs for a day.

  4. my doc has prescribed me multivitamin tablets few days back, have just started having them waiting to see whether they make significant difference *haan ji*

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