Nutritionists Recommend These Foods For Skin Nourishment

Foods For Skin Nourishment: The skin is a living organ that requires nourishment. When we consume nourishing foods, our new cells are healthy, and our skin stays supple, youthful, and radiant.

The skin is the largest organ in the human body; it serves as a barrier against microbes and the external environment, regulates body temperature, and allows us to detect changes in touch and temperature. Skin is also a component of our beauty; we are constantly concerned with achieving radiant, age-resistant skin. We use the latest creams, beauty treatments, and other means to enhance our skin’s appearance, but we forget that healthy skin originates from within. Our skin is affected by our eating, mental health, and general lifestyle.

The skin is a living organ that requires nourishment. When we consume nourishing foods, the skin’s new cells are healthy and retain their elasticity, youthfulness, and radiance. While a diet rich in proteins, antioxidants, healthy fats, and fibre will help, a few nutrients are especially important for skin health.

Seven Essential Nutrients For Skin Health

Vitamin E

Vitamin E is yet another essential vitamin for skin health. It is the most abundant antioxidant in the skin and protects against damage caused by the production of free radicals by Ultraviolet rays. As levels of vitamin E decline with age, the skin sags and develops wrinkles. Nuts and seeds such as almonds, avocado, hazelnuts, and pine nuts, as well as cooking oils such as sunflower and corn oil, are rich in vitamin E.

Get the Antioxidants

Antioxidants present in fruits and vegetables prevent skin cells from becoming damaged. Today’s polluted environment and stressful lifestyles contribute to skin ageing, premature wrinkling, and dullness. By incorporating a variety of seasonal fruits and vegetables into your diet, you will provide your body with the full spectrum of antioxidants that protect the skin.

Vitamin C

Vitamin C is essential for healthy skin. It is a crucial molecule for the synthesis of collagen, the structural protein of the skin. Collagen prevents skin from sagging and keeps it firm and youthful. Vitamin C is also an effective antioxidant and is essential for collagen synthesis. Vitamin C can be obtained from various foods and is simple to consume daily. Citrus, papaya, tomatoes, and guava are the best and most convenient sources to incorporate into your diet.



Selenium is essential for healthy skin. Acne is a sign of selenium deficiency. Selenium, an essential mineral for the skin, prevents premature ageing and wrinkles by neutralising free radicals that damage skin cells. It is also highly effective at preventing UV-induced skin damage and pigmentation. Lentils, brown rice, chicken, Brazil nuts, etc., contain selenium.


Consuming excessive fat may be detrimental to heart health and obesity, but eating the right amount and quality of food is essential for overall health. Omega-3 plays an essential role in skin health. They impart radiance, softness, and hydration to the skin. Omega -6 is an integral component of the cellular structure, thereby preserving the skin’s tone. Healthy plant oils, nuts and seeds such as flax seed, chia seed, and fatty fish are excellent sources of both fats.

Herbs and spices

Herbs and spices are beneficial for the skin. First, we have haldi. As a powerful anti-inflammatory food, turmeric is essential for skin health. Curcumin is recognised for its anti-ageing properties. Tulsi is associated with enhancing the skin’s texture and maintaining its smooth appearance. Ginseng is a popular herb for skin health because it protects against ageing. Ashwagandha revitalises the skin, keeping it radiant. Cinnamon, fennel, and cumin are well-known for their digestion-enhancing properties. A healthy digestive system promotes healthy skin. Most Indian spices are also rich in antioxidants, which aid in keeping the skin healthy and protected.


Last but not least, maintaining proper hydration is essential for plump, soft, and healthy skin. Any sugar-free liquid will contribute to the overall hydration quotient. In this humid climate, drink up to 45ml/kg of body weight to stay hydrated and keep your skin glowing and healthy. Water is best, but summer fruits and vegetables also contribute a great deal of moisture to our meals.

Skin is a reflection of overall health, so in addition to eating healthy meals, it is important to eat at the proper time, consume fresh, home-cooked food, exercise daily, and get adequate rest.

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