Keep Your Skin Healthy Through Diet

diet for healthy skin

diet for healthy skin The loudest buzz coming from the beauty community is about the foods for your skin, i.e. the power of vitamins & nutrients which helps in making skin radiant, healthy and glowing. The focus should not only on the creams and lotions .Human beings puts on the skin but it must be what one puts onto the body as well.

The vitamins and minerals play an important role for a healthy complexion, be it a source in food or supplements or even a jar of a cream, says expert. Whatever is going inside your body is the fingerprint of your skin and all skin conditions. You can’t help but benefit, if you care for your skin from the inside and out, says expert. Vitamins nourish your skin whether you apply directly to the skin or you get enough from the foods you eat. Vitamins affect the skin.

Deficiency of vitamins can make skin blotchy, dry, lifeless or oily. Youthful and healthy skin requires a mixture of vitamins to keep it supple. Vitamins help prevent the skin from damage from pollution, sunlight etc. Only with few exceptions, the body cannot produce or synthesize rest all vitamins are natural organic substances found in plants and animals. Vitamins are essential for normal functioning of body; hence, they must be taken in diet or dietary supplements.

So many areas in the body and hair and skin are directly impacted by a healthy diet which is responsible for proper functioning of the body. A lack of some key vitamins can very often lead to hair and skin problems. According to experts and new researches the following vitamins are food for your skin, which help nourish your skin and make an important difference in the way your skin looks and feels.

Six vitamins that help protect against skin problems

Even the least vain are troubled by skin problems like acne, blackheads and deep wrinkles. Even some people care, and avoid leaving the house without applying sunscreen and use of anti-aging creams, but this may not be enough to leave your skin young and healthy. The skin also needs nutrition, especially of those who have a history of skin problems like acne, pimples and blackheads, explains nutritionist Daniel Jobst, UNIFESP. Among all nutrients, vitamins are important, since consumption of some of them will make the skin healthy and protected from the weather.


Pimples, or acne, are formed because there is a blockage in the pore that drains to the surface skin fats produced by the sebaceous gland. This cap can ignite the pore, leaving the red lesions, pustular and unsightly. Vitamin A, also called retinol helps skin health because it has an antioxidant which helps restore skin lesions, explains nutritionist Daniel Jobst, UNIFESP. This nutrient also balances the production of secretions from the sebaceous glands, making the pores becoming clogged and inflamed.

Vitamin A also known as retinoid is essential for healthy skin. It can be applied directly to the skin to treat acne, skin wrinkling and pigmentation caused by sun exposure. It also helps to prevent skin cancer. It can be easily found in foods consumed on a daily basis, but their main sources are avocado, broccoli, carrots, spinach and other green vegetables.


Vitamin B2, or riboflavin increase energy production. Its deficiency could damage the skin and lips, and may cause dermatitis, and lead to other inflammations. It also prevents the hair and nails from becoming dry and brittle, says the expert. Furthermore, this vitamin promotes a faster cell renewal, leaving skin firm and healthy, by combating wrinkles and expression marks on his face.

Milk is the major source of vitamin B2, which is easily available in nature.  It is important part of the diet of those who want slow skin aging. Dairy products like cheese and yogurt are also good sources of vitamin B2 but people allergic to milk should be careful with these products and must take other sources of vitamin B2, such as liver and green leafy vegetables.


The nails are formed by the accumulation of substances in the pores of the sebaceous skin. This process is most common when a person has poor circulation, which hinders the transport of nutrients that can dilate the pores. Vitamin B3 is important because it facilitates blood flow throughout the body, including the skin, which contributes to the metabolism of fats, proteins and carbohydrates.


Famous for being used in the prevention of colds and flu, Vitamin C is also beneficial to the skin cells. A study published in the American Journal of Clinical Nutrition examined the relationship between nutrient intakes and skin aging in more than four thousand women aged between 40 and 74. It was found that the intake of Vitamin C as food for your skin levels was associated with a lower probability of having a wrinkled appearance and dry skin. This is because Vitamin C is a natural antioxidant that helps in collagen formation, responsible for elasticity and firmness.

According to nutritionist Daniel Jobst, Vitamin E also has the function of antioxidant and protects cells from the action of free radicals, which slows the aging of skin. Vitamin C is found in citrus fruits such as orange, lemon, pineapple and strawberry, and vegetables such as cabbage, onions and peppers. Vegetables – like lettuce, watercress, spinach and kale – vegetable oils, eggs, sunflower seeds, soybeans, bananas, meat and oil are sources of Vitamin E.

While shaving with a razor blade, it is common that the skin becomes irritated, and in some cases even injured. Vitamin B6 has a healing action and acts in the body’s immune system, protecting the skin inflammations, and also accelerating the healing of wounds. “This vitamin can be found in potato, banana, chicken breast, sunflower seeds, salmon, tuna and avocado,” says nutritionist.

In gist, Food for your skin or Vitamins play a significant role to our health and its longevity. For proper growth, functioning, energy and tissue removal of our body, Vitamins are very important. They definitely help to make your skin look healthy and younger. They help to prevent the skin from harmful substances in the environment, like, free radicals to air pollution. By consuming Vitamins you can surely make your skin healthy and clear.

Photo Credit:

Meeta Sharma