5 Nutrients for a Healthy and Glowing Complexion

Published: 07:55AM 25 January 2023

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Jayti Shah

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Everybody wants skin that is smooth, soft, and radiant, whether they are men or women. We all go through different phases with our skin, from battling dry skin to coping with breakouts and attempting to avoid fine lines. We try every trick in the book to get that glowing, healthy, and youthful skin, from using moisturizers and sunscreen to spending a fortune on facial massages and treatments.

Many vitamins are available in creams and serums that can be applied topically to the skin, but consuming vitamins orally—through your diet or in the form of supplements—allows them to work their magic throughout your entire body rather than just on your face.

By eating the right foods for healthy skin, you can avoid wrinkles, get rid of acne, and keep your skin dry.

How can I get beautiful skin?
Despite the fact that everyone has a preferred face cream or treatment, it is undeniable that healthy internal nourishment is the foundation of beautiful skin. Older skin cells are constantly shed and replaced, so a steady stream of nutrients is necessary to support this quick turnover. When you nourish your skin with the right combination of foods, you'll keep it soft, supple, and free of blemishes.

Nevertheless, despite our best efforts, our skin ages naturally. Although wrinkles and age spots are unavoidable, excessive sun exposure, tanning beds, harsh soaps, chemicals, and a poor diet can all hasten the aging process of the skin. A comprehensive strategy is the best with this in mind.

Here is a list of foods that can give you the perfect skin and complexion within a month because it's important to know which foods are good for glowing skin.

The sun can be both a blessing and a curse for your skin. Sun damage is one of the worst causes of prematurely aging skin, despite the fact that sunlight is good for us and that many people enjoy the look of a healthy tan.

This is where beta-carotene comes into play. Beta-carotene, which is present in carrots, leafy greens, and cantaloupes, reduces the sensitivity of your skin to sunlight. Naturally, this does not excuse you from using sunscreen, but beta-carotene may provide a little bit of additional protection.

Studies have found that beta-carotene can slow cognitive decline and is a potent antioxidant in addition to protecting your skin from the sun.

Carrots are rich in beta carotene (Image courtesy - iStock photo)

2. Vitamin A

Vitamin A is another important nutrient. You may not have enough vitamin A in your skin if you experience early aging, pigmentation, breakouts, and dark spots. Because it stimulates collagen, which is crucial for maintaining the skin's youth and health, this vitamin is frequently present in night creams and serums.

Foods derived from animals, such as oily fish, liver, butter, and cheese, are good sources of vitamin A for the skin.

Sweet potatoes, carrots, and spinach are also good sources of vitamin A, along with mango, watermelon, guava, and papaya.

Food sources of vitamin A (Image courtesy - iStock photo)

3. Vitamin C

Vitamin C functions as an antioxidant and is essential for collagen production, wound healing, and the prevention of free radical damage, which accelerates aging.

Since vitamin C is present in many fresh fruits and vegetables, you can easily obtain enough of it from your diet alone. Oranges, lemons, strawberries, berries, kiwis, broccoli, squash, and cauliflower are the best vitamin C foods for the skin.

Food sources of vitamin C (Image courtesy - iStock photo)

4. Omega 3 fatty acids

Omega-3 fatty acids, which help your skin look supple and radiant, are abundant in fatty fish like mackerel and salmon. They can also soothe irritation, redness, and acne, and they can fortify your skin's defenses against UV rays.

Antioxidant-rich, fatty fish that is high in vitamin E shields your skin from irritation and oxidative stress that could cause your skin to age more quickly.

The nutrients in these oily fish, which are high in zinc and protein, also support the growth of new skin cells and help to strengthen your skin.

Food sources of omega 3 fatty acids (Image courtesy - iStock photo)

5. Vitamin E

For those with extremely dry and sensitive skin, vitamin E is ideal. It is a potent antioxidant that aids in shielding the skin from damaging UV rays.

Vitamin E-rich foods like fortified cereals, sunflower seeds, nuts, green leafy vegetables, tomatoes, pine nuts, and peanut butter can help you easily meet your daily vitamin E needs.

Food sources of vitamin E (Image courtesy - iStock photo)

Additional recommendation:
Water is important for maintaining your hydration because it affects how your skin looks. Water keeps your skin adequately hydrated, which lessens the visibility of wrinkles and fine lines. Additionally, it aids in blood circulation, toxin removal, and nutrient absorption.


By eating a varied and balanced diet that includes antioxidant-rich fruit and vegetables, healthy fats from oily fish and nuts, and adequate hydration, you can take good care of your skin and optimize your nutrition.

There isn't a single superfood or magic food that you can consume daily to achieve flawless skin. In all honesty, the idea of having "flawless skin" seems completely unrealistic given that damage to the skin, such as wrinkles, breakouts, or even pigmentation, is inevitable.

Since food is entirely within your control, it can significantly help elevate those factors, which are governed by a variety of factors. Bring about those modest but important lifestyle changes, and you'll notice an improvement in your skin.

Jayti Shah is a Clinical Nutritionist with a master's degree in Clinical Nutrition and Dietetics. She is a member of the Indian Dietetic Association (IDA). Over the last 9 years, she has helped 400 clients in their clinical and weight loss journeys. She works with SocialBoat as a nutrition consultant.

At SocialBoat, we offer custom diet plans and guided workouts to help you achieve your goals in a 360-degree approach. Our gamified experience ensures that you don’t find workouts boring and we reward you for being consistent with your efforts.

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