Home Nutrition Top 14 Nutrients that Provide...

Top 14 Nutrients that Provide Beauty Benefits

Believe it or not, certain foods are powerful enough to make us look and feel incredible. Experts agree that what we put inside our bodies is visible on the outside. It’s really important to nourish our skin, hair, and bones if we want to exude health and beauty from every single one of our pores.

Here’s a list with 10+ best nutrients you might want to include into your diet to look radiant.

Strawberries (Vitamin C)

Strawberries have more vitamin C than citrus fruit. They’re delicious, low in calories and extremely beneficial for the skin. Strawberries have potent anti-aging properties. In a recent study, experts proved than those who ate foods packed with lots of vitamin C had fewer fine lines and wrinkles. This vitamin can also fight free radicals, which are damaging compounds that break down collagen and harm the cells.

Avocados (Biotin)

Avocados are packed with healthy fats. They’re great in salads but they can also work miracles for your skin when used topically. Avocados are an excellent source of biotin. They help with the prevention of brittle nails and hair, and dry skin. These monounsaturated fatty acids preserve good moisture in your skin’s epidermal layer, and may also reduce irritation and redness.

Green tea (antioxidants)

Green tea is a skin-friendly beverage, one of the healthiest on the planet. It contains bioactive compounds, such as catechins and flavonoids, which are antioxidants meant to boost physical performance by speeding up the fat burning process. According to numerous studies performed on the effectiveness of green tea on the health, it looks like it may have an important role in reducing the appearance of various cancers.

Salmon (fish oil)

Fish oil such as omega-3s, have lots of health benefits. Aside from keeping the heart healthy, these fatty acids have astaxanthin in their composition, a carotenoid meant to improve skin elasticity. By including salmon into your diet, your whole complexion will look more resilient and youthful. Some other healthy sources of omega-3s are leafy greens, winter squash, flaxseed oil, and chia seeds.

Eggs (protein)

Eggs are an excellent source of protein. They help patch up cells that have been damaged by free radicals, and they contain biotin which is a fundamental vitamin that protects the skin from over-drying. Incredibly nutritious, eggs boost good cholesterol and reduce the risks of heart disease.

Blueberries (fiber)

Blueberries contain exceptional amounts of antioxidants, which are fundamental in combating free radicals that may harm DNA and cellular structures. These fruits are delicious and they should be enjoyed in raw form. Mix them with your morning cereal and yogurt bowl and your body will be packed with just the right amounts of fiber.

Spinach (iron)

Extremely nourishing and vibrant-looking, spinach is an essential leafy green you should include into your diet if you want to look and feel great. High in vitamin C and iron, spinach packs carotenoids such as lutein and beta-carotene, as well as flavonoids which render powerful antioxidant protection.

Nuts (selenium)

Selenium is a potent trace mineral with various antioxidant properties. It maintains the skin’s elasticity and firmness, while also preventing acne and promoting vitamin E absorption. By including selenium into your diet, you make sure your complexion is maintained healthy-looking and silky soft.

Mushrooms (zinc)

Zinc is a vital mineral you should include into your body if you want to have beautiful, healthy-looking skin. This nutrient helps fix damaged tissue and it also heals wounds. Another important purpose of zinc is its ability to protect the skin from damaging ultraviolet rays. In some cases, zinc deficiency may trigger acne. By including more of this mineral into your diet you regulate the oil production levels into the skin. Excellent food sources of zinc include: pumpkin seeds, legumes, mushrooms, ginger, whole grains, oysters, and seafood.

Dairy (vitamin D)

Dairy ProductsVitamin D is critical for healthy skin, and the best and healthiest source is the sun. Vitamin D regulates the natural replenishing rate of the skin and it also replaces lost skin cells. Enough vitamin D into your diet locks in moisture; your skin will be suppler and it will look several years younger. In terms of food sources rich in vitamin D, we have dairy products, soy milk, cheese and tuna.

Oysters (zinc)

OystersWe’re not sure whether or not oysters are an aphrodisiac, but one thing’s for sure – they’re a solid source of zinc. This nutrient has a fundamental role in helping with women’s skin cell renewal. Furthermore, it’s really important to include food sources rich in zinc because it helps preserve our hair and nails strong and healthy.

Tomatoes (lycopene)

Tomatoes are high in an antioxidant called lycopene, which has incredible anti-aging properties. Believe it or not, this antioxidant is best absorbed when it is processed or cooked, and not necessarily in raw form. If you want to preserve your youth, start buying organic tomato juice and tomato sauce because they work miracles for your body.

Walnuts (fatty-acids)

Walnuts are packed with fatty acids, particularly vegan omega 3. Include them in raw form on your daily diet, and you’ll have brighter hair, stronger bones, and smoothers skin. You can always add them into salads, desserts or pasta.

Kiwi (vitamin C)

These fuzy fruits are not just delicious, but also filled with antioxidants and vitamin C. These nutrients are required for women who want to have firm skin, healthy bones and stronger teeth. Kiwis are excellent against wrinkles, too, so make sure to include these fruits into your daily diet.

This post was written by a Guest Author. Please see their details in the post above. If you'd like to Contribute towards the growth of Healthtian, please check our Contributor Page for details about how YOU can share your tips with our growing community.

Trending Posts

Returning to the Gym After an Injury

Returning to the gym after a prolonged break could prove to be much more difficult than starting anew. These breaks often happen after an...

Skin Rashes: Causes, Symptoms and Effective Home Remedies

Skin rashes are common skin problems experienced by millions of people worldwide; it is characterized by a visible change in the color and texture...

Eating Vaginal Discharge and It’s Health Benefits

For many people, vaginal discharge is a sign that a woman is ready and willing to have sex. Vaginal fluid is a whitish fluid...

Recovery After C-section

Some births won’t be possible without the need for a cesarean operation. This is why a c-section is done as the last option for...

Genital Warts: Do They Go Away Naturally? What to Expect?

Human Papilloma Virus is the causative organism for genital warts. The virus is available in various strains, and it can be contacted by many...

Anklet Charms and Hot Wives What Do They Mean?

Women all over the world love to accessorise. From putting on necklaces to wearing makeup and buying the latest trending clothes, women are ready...

A Few Reasons Why Its OK to Go Braless

Having a bra on for long hours is one of the most uncomfortable things that a lady has to deal with almost every day....

Kinky Sex Punishment Ideas You Should Try

Is your submissive being a spoilt little brat? Are you noticing some unwanted behaviour? Do not be dismayed. Sometimes subs can be naughty, and...

Vanilla Sex – Here is Everything You Need to Know

Whenever people talk about Vanilla sex, it is often used to imply plain or conventional sex mostly involving heterosexual couples. But there are a...


Stay Connected

Get our Wellness newsletter

Nurture yourself with health tips, wellness advice, and more.

Related Posts

7 Fruits for Combating that Unflattering FUPA

You’ve sucked it, tucked it, but you still can’t hide it. And every exercise you try doesn’t seem to empty that little breadbasket—the infamous...

What Are Some Unusual Tips for Weight Loss That Worked for You?

Most people in the current world list weight loss a major concern in such that they are willing to do anything provided that it...

12 Ways How Turmeric Milk can be Beneficial for your Health

There was a time when every home had an in-house GP or general practitioner. Sounds fiction? No, it’s the truth. In the good old...

Best Diet and Fitness Tips for Men & Women

Another year is going to start, now is the ideal time to make resolutions and roll out some positive improvements to your life. You...

Easy to Cook Low Calorie Recipes

A low calorie diet is just one way to maintain a healthy figure. It does so by making you feel full without taking in...


Please enter your comment!
Please enter your name here