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Nutrients you need to consume for radiant skin

Skin is one of the most important indicators that reflects your overall health condition. Blemishes, roughness, paleness, yellowing, pimples and even wrinkles on your skin may be sounding the alarm that things are going wrong with your body. This may be because sometimes you are overeated with unhealthy nutrients, while sometimes you are not getting enough of the vitamins and minerals you need. Here are the foods you should consume for healthy and radiant skin:


It is important for the maintenance, repair and formation of new cells. It is one of the most important vitamins that delay the aging of the skin and even reduce the signs of aging. Mostly in orange and yellow fruits such as apricots and melons; in vegetables such as carrots, sweet potatoes, tomatoes and chilli; It is abundant in green leafy vegetables such as kale, spinach and broccoli, as well as in the liver. Vitamin A deficiency can cause problems such as skin flaking and acne.


It is an excellent antioxidant for the body. It minimizes the damage caused to the skin by bad environmental factors such as solar and air pollution. It prevents the structural support elements of the skin, such as collagen and elastin, from collapsing and the skin from losing its firmness. It is effective in removing superficial fine lines and wrinkles that occur on the skin. The best known source of vitamin C is all kinds of citrus fruits such as lemon, mandarin, grapefruit, orange . It is also abundant in vegetables such as red and green peppers, radishes, cabbage, cauliflower, parsley and broccoli .


Vitamin E, which has an important place in moisturizing the skin, is also a good antioxidant. It makes the skin look soft and smooth. Combined with vitamin A, it protects the skin from certain cancers. Foods containing vitamin E include butter, eggs, meat and meat products, fish, beans, almonds, peaches and avocados.


It controls the fat production of the skin and the hormones that produce acne . Pimples are often indicative of zinc deficiency. It is involved in the functioning of the immune system and repairing the skin. Among the nutrients in which zinc is found; pumpkin seeds, ginger, walnuts, oats and eggs .


It is an antioxidant mineral responsible for tissue elasticity. Prevents cell damage caused by free radicals. It also plays an important role against skin cancer and prevents damage to the skin from sun rays. Wheat germs, garlic, walnuts, eggs, brown rice, whole grain bread, salmon and tuna can be counted as foods containing plenty of selenium.


Unsaturated fatty acids and omega-3 are very important for skin health. In particular, the reconstruction of the skin is responsible for the moisture content and elasticity of the skin. When essential fatty acids cannot be taken in sufficient quantities, the cells lose their natural color and appear lifeless, dry and pale, early signs of aging and wrinkles occur on the skin. Your skin will have a younger appearance when you consume foods rich in omega-3 such as salmon, mackerel, sardines, anchovies, flaxseed oil, kiwi, walnuts, almonds, nuts, beans, soybeans, chickpeas, broccoli, cabbage . For other unsaturated oils, you can also opt for olive oil and hazelnut oil.


Dry skin wrinkles early. It is thought that consuming foods with high water content such as watermelon, cucumber, broccoli, spinach, apricots, pomegranate and avocados is as important as drinking plenty of water daily in maintaining the moisture balance of the skin.

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