Essential Foods, Vitamins, and Minerals for Glowing Skin

Everyone has a favorite cream or facial, but beautiful skin starts with nutrition from the inside. Older cells are constantly being removed and replaced with younger cells, and a regular supply of key nutrients is essential to support this rapid growth. Eat the right balance of food and you will nourish your skin with the essential nutrients it needs to help keep it soft, supple and flawless. The advice of our nutritionist will help you nourish your skin from the inside.


Drinking more water is the easiest and fastest way to increase its luminosity and maintain optimal skin function. Water has many benefits, especially on the skin. Keeping the skin hydrated at all times is important for healthy and beautiful skin. Many dermatological problems arise from dehydration of the skin; therefore, drinking plenty of water (8 to 10 glasses a day) can help test the skin, remove toxins, and ensure proper distribution of the nutrients the body needs to maintain healthy and beautiful skin.

Green Tea

Did you know that drinking green tea can help you burn calories? In addition to burning calories, drinking this drink guarantees adequate hydration of the skin. Hydration is an essential factor for beautiful skin. Green tea can be used to treat acne and reduce sunburn. It contains useful antioxidants that can help treat and prevent certain skin conditions.

Citrus Fruit

Get a radiant shine thanks to the vitamin C content of citrus fruits like lemons, oranges, and grapefruits. The role of vitamin C in skin health and appearance, indicating that those who consume more have fewer wrinkles.


This food has long been used to treat various skin problems. Egg white can be applied to the face as a facial mask to help tighten the skin and remove blemishes. It also contains essential amino acids that can improve collagen production.


This is one more vital food that can be used as a home facial mask. It contains amino acids that can treat acne and other skin conditions. You don`t have to worry about using this food on your skin; it is hypoallergenic therefore it can work on any skin.

Sunflower seeds

In addition to being a good snack, they are also suitable for your skin. This seed is an excellent source of vitamin E and other essential compounds that can help prevent wrinkles, dermatitis, eczema, and promote healthy skin. This food also contains copper that aids in the production of melanin; this ensures that your skin retains a beautiful color and prevents the effects of ultraviolet rays on the skin.


In addition to improving digestion, yogurt is also good when applied as a mask to the skin. It can help improve your skin by preventing wrinkles and blemishes. It also contains ingredients that can fight or kill harmful organisms found on the skin.


Low in calories but rich in nutritional value, a single cup of blueberries provides a quarter of your daily vitamin C intake. Not to mention, these little berries are packed with antioxidants that fight cell damage and free radicals that can harm your skin. Eat them fresh, frozen, or mixed into your favorite smoothie.


Carrots contain vitamin A and it is best for your skin and body. The deep orange-yellow color of this vegetable is an indication of the richness of its beta-carotene content. The antioxidants in carrots help protect the skin from wrinkles and inflammation, and even cancer. If you plan to go to the beach in the summer, protect your skin from sunburn by packing the nutrients from carrots.


Tomatoes are rich in lycopene, a precursor to vitamin A. Lycopene is a carotenoid with many health benefits, including skin protection. It is also responsible for maintaining healthy cells. When the skin is exposed to UV rays, the lycopene in the outermost layer of the skin is destroyed, reducing the oxidative stress of the skin cells. It also prevents toxins from affecting the skin.


While this may seem counterintuitive, the high concentration of water in watermelon can actually reduce water retention that leads to puffiness around the eyes. Watermelon is low in sugar, and it is also best and essential for healthy body and glowing skin.

Olive oil

Olive oil contains 75% of the fats and monounsaturated fatty acids, which can play an important role in youth skin. The antioxidant polyphenols in olive oil may also suffocate harmful free radicals.


Walnuts have lots of health and skin benefits. It is a good source of the B vitamin and can help prevent wrinkles, reduce the effect of aging, relieve stress, and prevent stress-related skin conditions. The oil can also be used as a moisturizer, thus preventing dry skin or skin cracks.


Vitamin C is also a great antioxidant. It is essential to promote radiant skin, maintain the immune system, and help to get flawless skin. People who eat vitamin C foods have fewer wrinkles and less age-related dry skin than those people who don`t eat vitamin C food. Strawberries, red peppers, and grapefruit are all other great sources of vitamin C, to name a few!