Eat Your Way To Beautiful Skin

Posted on: 30/07/2015, by @magnetlook

To have a beautiful and healthy complexion, you not only have to think about the products that you put on your body, but you need to be cautious about what you put inside your body. What your body looks like from the outside is a reflection of what is going on inside the body. Beautiful skin starts from within. The foundations needed for beautiful skin, begins with consuming the right vitamins and nutrients. Below we give you the top vitamins and minerals, you should be eating to insure you have that natural clear and bright complexion.

Vitamin E

Foods that are rich in vitamin E are the fundamental foundations of great skin. vitamin E is a strong antioxidant, which helps ride the body of detrimental toxins. vitamin E also helps protect our skin from damage such as the sun’s UV rays and promotes the reconstruction of  healthy skin.  Some research has been done to suggest that if Vitamin E is mixed with vitamin C it can help prevent the skin from aging. To insure you have plenty of vitamin E, try eating a handful of almonds a day.


Omega-3 is a nutrient that is not found in the body naturally, but it is very important, and is needed for everyday body functions. Omega-3 helps to keep skin supple and plump, it also can act as an anti-inflammatory, which can help with skin conditions such as eczema, dry skin and psoriasis. Additionally Omega-3 can reduce and delay the formation of wrinkles. To make sure you are getting plenty of Omega-3, eat plenty of oily fish. Salmon & Mackerel are quite high in Omega-3. Try eating 2-3 servings of oily fish a week.


Zinc is an  important nutrient that helps regulate oil production from the sebaceous glands and also helps with repairing skin damage and smooth the skin. Pumpkin seeds are a good source of zinc, Try to eat 2-3 servings a week.  

Vitamin C 

Vitamin C is antioxidant which not only helps in supporting a strong  immune system, but also helps in producing collagen, which is needed to keep skin smooth and firm. vitamin C also helps in the protection from damage that may be caused by free radicals. Additionally it can also reduce blemishes and and give you a brighter complexion. To insure you are getting an adequate amount of vitamin C, all you need to do is eat a couple of fruits a day. Foods that are high in vitamin C are oranges, peppers, tomatoes, broccoli and mangoes.


Beta-Carotene is an important nutrient for healthy skin. When beta-carotene is consumed in the body , it is converted to vitamin A which helps restore and grow body tissue. Additionally it is thought, that it can act as protection against the sun’s rays. It is important to know that, high levels of vitamin A can be extremely toxic, so unless you have been advised by a doctor, try to avoid taking vitamin A supplements. You can get enough beta-Carotene from foods such as carrots, apricots, mangoes and sweet potato. 


Selenium is a powerful antioxidant that contributes to maintaining skin elasticity and keeping skin firm. Research has shown that consuming selenium can reduce the level of sun damage and the after effects, sun spots. Like Vitamin A, it is suggested to avoid high doses of selenium. The best food to take for selenium is brazil nuts and you only need to consume three a day. If you have nut allergies then you can also get selenium from turkey, tuna, shrimp, eggs and chicken breast. 


Our bodies are made up of 60-75% water, not only is water essential for normally bodily functions but it is important for our skin. When there is not an adequate amount of water being consummed, it can result in dry, itchy  and/or flaky skin.  To avoid these skin conditions, try to drink 6-8 glasses of water a day.

Foods To Avoid

We have covered everything that you need to eat, to get a beautiful & flawless complexion. But we also need to let you know the foods to avoid that can actually contribute to acne, dry skin and wrinkles. To insure you have that beautiful and flawless skin, you do not necessarily have to stop eating these foods but at least reduce your intake of them:

  • Sugar
  • Processed Food
  • Alcohol
  • Caffeine
  • Smoking

 Let us know what foods you eat to have beautiful skin, in the comment section below.