Top Nutrients for Glowing Skin

It’s no secret that the condition of our skin can be improved through the intake of specific nutrients. With numerous studies being carried out looking at the connection between plant compounds and their beneficial effects on our skin cells, we can now make dietary choices to give our skin a little helping hand.

Our top nutrients for glowing youthful skin:

Vitamin C

Vitamin C does many wonderful things for the skin. First, it promotes collagen production. Collagen is essential for giving skin the structure it needs beneath the surface. Also, studies recommend increasing vitamin-C intake for adequate protection against UV light.

Vitamin C rich foods: Kiwis, Strawberries, Red peppers, Spinach and Broccoli.

Vitamin E

Vitamin E is a fat-soluble antioxidant that’s been trusted by dermatologists for over 50 years. It’s synthesized by plants, so you’ll have to get it in your diet to absorb the benefits. Finally, vitamin E is rich in antioxidants for anti-aging support and also helps promote healthy, even skin tone.

Vitamin E rich foods: Almonds, Pumpkin Seeds, Swiss chard and Mustard greens.


You may not have heard of it but Lutein is a major caratenoid present in human skin cells. Due to it’s antioxidant and anti-inflammatory properties it can be used as an anti-inflammatory and cosmetic remedy for inflammatory diseases of the skin. It also decreases the intensity of erythema (red skin) induced by UV-light and also has the ability to filter blue light (computer screens, phones and the sun!), which causes lasting damage to the skin.

Lutein rich foods: Buckwheat, Asparagus, Unpeeled apples, Figs and Citrus fruits

Omega 3

Omega 3 fatty acids are essential nutrients that cannot be synthesised in the body and must be obtained by diet. There are 3 types of omega 3 and they are EPA, DHA (found in fish) and ALA. Omega 3 is also known for it’s anti-inflammatory properties and has proved very effective in maintaining optimal skin health. It can improve skin barrier function and a deficiency in omega 3 can cause increased water loss through the skin causing it to become very dry so if you’re skin is feeling a little on the scaly side, omega 3 can certainly help!

Omega 3 rich foods: Mackerel, Salmon. Herring, Sardines and best of all Chia Seeds.

Image from benzoix

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