Skin care tips and techniques
Make a Healthy Diet Your Beauty Secret
— By Becky Hand, Licensed & Registered Dietitian
| Nutrient | Beauty Benefits | Food Sources |
| Vitamin A | Keeps skin soft and supple. Repairs skin cells and tissue. May help with acne control. |
yellow vegetables and fruits, apricots, carrots, spinach, pumpkin, cantaloupe, milk, yogurt, cheese |
| Vitamin C | Helps counter the effects of sun damage, smoking exposure, and pollution.Assists in collagen production, giving skin strength and elasticity. | broccoli, bell peppers, citrus fruits, kiwi, strawberries, cabbage, pineapple, tomatoes, dark-green leafy vegetables |
| Vitamin E | Helps counter the effects of sun damage, smoking exposure, and pollution.Improves skin texture and helps prevent wrinkles. | almonds, avocadoes, peanuts, nuts, seeds, olives, asparagus, wheat germ, soybean and corn oils, dark-green leafy vegetables |
| Biotin | Helps produce nails, skin, and hair cells.Deficiency can cause dermatitis and hair loss. | cooked eggs, rice bran, nuts, wheat germ, meats, oatmeal |
| Niacin | Smoothes dry, flaky skin. | meats, pork, poultry, fish, legumes |
| Selenium | May help prevent skin cancer.Helps counter the effects of sun damage, smoking exposure and pollution.
Produces healthy skin cells. |
whole-grain products, seafood, meats, eggs |
| Copper | Forms elastic fibers that support the skin structure. | meats, nuts, seafood, dried beans and peas |
| Zinc | Can help control oil production and reduce acne lesions.A deficiency can bring on acne. | wheat germ, meat, poultry, legumes, fish and seafood, whole grains, eggs |
| Essential Fatty Acids | Helps produce the skin’s healthy, natural oil barrier.Lubricates skin.
A deficiency can result in white heads and inflammation. |
cold water fish, salmon, sardines, mackerel, flaxseed oil, safflower oil, canola oil, olive oil, walnuts |
| Antioxidants | Anti-inflammatory properties protect the membranes of skin cells. | green tea, blueberries, blackberries, strawberries |
The real secret to beauty is no secret at all. Eating these healthy foods will provide the nourishment your skin needs daily, from the inside out. It is the first step to soft, supple skin and a glowing, radiant you!