Must-Have Nutrients for a Beautiful Complexion 

It is no secret that the path to good-looking skin includes a good grasp on how to maintain your interior health. The health on the inside of your body has a direct effect on the outside – as is ever present when those greasy fries we had pop up on our face in the next few days. Read on for our guide to necessary supplements and foods to aid on your healthy complexion journey. 



In this post you’ll see 

The Outside Reflects the Inside 

Importance of Supplements 

Foods for a Beautiful Complexion 



The Outside Reflects the Inside 

It is clear that external elements like sun exposure and washing too frequently can damage the skin, but it is important to know that unhealthy diet, loads of stress, lack of sleep, dehydration, etc. can all impact the skin’s look and its ability to work as our first layer of defense as a protective layer against the outside world. We all know good and well that the health of our skin is linked to the overall health of our bodies. It is important for us the cleanse the inside of our bodies while we are working to cleanse the outside. It definitely wont hurt to keep a healthy attitude and thoughts to keep up your overall health, but prioritizing nutrition is a vital factor in keeping a healthy complexion. 




Importance of Supplements 

What you put on your face is half of the equation – what you put in your body is just as important as what you put on your body. When you start to give your body the necessary nutrients it needs, everything slowly starts to improve. Never forget that the skin is the body’s largest organ, so a vitamin a day may not be enough to keep the wrinkles away, but it will give your skin a fighting chance. Making sure to take supplements and get enough vitamins can keep your skin looking healthy and youthful leading to a reduction in dark spots, redness, wrinkles, rough patches, and excessive dryness. Essential skin vitamins are available in supplemental form, and can help with oily skin, dry skin, aging skin, hyperpigmentation, acne, and strengthening and repairing the skin. 

Oily or Dry Skin: Omega Oils help the body to regulate oil, moving it to correct congestion and make dry skin more supple.  

Aging skin: Amino Acids are the building blocks to protein and Vitamin A helps to repair broken down collagen and elastin in the skin. Repair the skin with antioxidants, much like lemon juice on a wedge of apple or antioxidants like Vitamin C, E, A, and necessary minerals like Iron, Magnesium and Zinc. 

Hyperpigmentation or Acne: Certain probiotics have been shown to boost the skin’s production of ceramides, or lipids that trap moisture in the skin and keep acne-causing bacteria levels in check, lining the gut to create a healthy, sealed barrier that prevents inflammation that can trigger acne and hyperpigmentation. Strong blood vessels, muscles, and skin (collagen and elastin) all need proteins and protein-building components such as collagen, elastin, and Vitamin A. 



Foods for a Beautiful Complexion 

Eating healthy foods will supercharge your skin care regime for a complexion that is healthy clear and naturally radiant. Introducing foods rich in omegas, vitamins, and probiotics into your diet will benefit not only your skin but your overall health in the long run. Research shows that the following foods are skin-healthy. 

Mangoes: contain compounds with antioxidant properties. These compounds help to protect components of the skin, such as collagen. 

Tomatoes: have skin cancer-prevention benefits. Studies have revealed that daily tomato consumption can decrease the development of skin cancer tumors by 50 percent after UV light exposure. 

Olive oil: is associated with a lower risk of cumulative damage to the skin that includes wrinkles, dark spots, and discoloration, which result from long-term sunlight exposure. 

Cocoa: flavanols found in dark chocolate decrease roughness and scaling on skin, increased skin hydration, and helped to support the skin’s defenses against damage from UV rays. 

Green tea: has been tied to many skin benefits. Compounds found in green tea called polyphenols rejuvenate dying skin cells, which suggests that they may be useful for healing wounds or certain skin conditions such as psoriasis and dandruff. 

White tea: has anti-cancer and anti-aging properties. Studies show that some ingredients in white tea may protect the skin from oxidative stress and immune cell damage. 

Kale: is one of the best sources of lutein and zeaxanthin. Lutein and zeaxanthin may protect against light-induced skin damage, especially from UV rays. 

Omega-3: found in oily fish, walnuts, and pumpkin seeds or oils such as linseed oil and corn oil may prevent dryness and scaling of the skin. 

Soy: may help to improve crow’s feet skin wrinkles that appear at the outer corner of the eyes in menopausal women. 

Water: Drinking enough water flushes out toxins (including free radicals) from your cells, including your skin cells. It also helps keep your cells hydrated, so they can easily resist the effects of sun exposure. 


Other foods good for the skin include avocados, fatty fish, sweet potatoes, bell peppers, broccoli, etc. The list goes on and on, so it is important to do the necessary research to find out what foods will be best to boost your skin care and overall health goals. 


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