Beauty Tips

9 Nutrition Secrets for a Beautiful Skin

Everyone wants a beautiful skin and that too forever. Nothing remains the same, time changes and so does our surroundings including ourselves. Let’s talk about the largest organ of our body, SKIN, which is a reflection of us.

Secrets for Beautiful Skin

Skin doesn’t stay the same through the decades, but still we can have a beautiful, radiant skin even in 60’s and beyond, if properly looked after. Our food can be a biggest support in maintaining the youth of our skin through the ages.

  • Healthy lifestyle,
  • good skin care and above all
  • proper nutrition can slow down the signs of ageing.

Glowing, beautiful skin can camouflage our complexion and features if we think we are not happy with them.

beautiful skin

If you are truly in love with your skin, instead of adding effects to your pictures to make your skin look good, go for the NUTRITIOUS way. Here are some SKIN nutrition secrets for beautiful skin, beautiful you.


On my skin nutrition secrets list, number 1 is water. Water cleansing benefits are numerable if taken as first thing in the morning and half an hour before every meal.

water beatiful skin

  • Water increases metabolic rate and ameliorate digestive system, hence removes toxins and waste products from the body, there by performing it’s cleansing job.
  • It is essential to keep our skin moisturised and hydrated, thus boosting the complexion.
  • Water transports essential nutrients to skin cells which in turn perk up our skin on outside.
  • It also increases skin elasticity, there by helping delay the signs of ageing like wrinkles.
  • Soothing warm shower de-stress our whole body or a cool generous drizzle of water tightens the pores and rejuvenates the skin.
  • The hydration power of water gives skin a firm, full,plump and youthful appearance.
  • Daily Water Requirement

Recommended daily intake of water is around 8-10 glasses (2-2.5 litres).

  • Sources

Other than drinking water, so even fruits and vegetables that have high water content can add to our water levels. These fruits and vegetables have 85-97% water by weight.

  • Watermelon
  • Pineapple
  • Cherry tomato
  • Peaches
  • Grapefruit
  • Cantaloupe
  • Cranberries
  • Oranges
  • Cucumber
  • Lettuce
  • Tomatoes
  • Green cabbage
  • Cauliflower
  • Eggplant
  • Red cabbage
  • Peppers
  • Spinach

2.Vitamin C

Why do we age? Free radicals, formed during metabolic processes and exposure to UV from sun and pollution, harm our cells and hasten the ageing process of our skin. Vitamin C is a SUPER antioxidant that not only provides defence against these free radicals, but also attacks them.

  • It plays an important role in synthesising collagen that plays a critical role to provide form, firmness and strength to the skin.
  • Vitamin C is like a power house, drastically improving skin’s natural healing response.
  • Studies have proven that application of vitamin C to the skin is 20 times more effective than oral ingestion.
  • Increasing vitamin C also helps in combating dry skin.
  • Recommended Allowance

The Recommended Dietary Allowance for vitamin C for both men and women is 3,000 mg.

vitamin c

  • Sources

Richest sources of vitamin C are

  • Acerola cherry 1,677mg/100gm
  • Barbados cherry 1,678mg/100gm
  • Black currant 200mg/100gm
  • Camu Camu 2,700mg/100gm
  • Grape fruit 34mg/100gm
  • Guava 228mg/100gm
  • Kakadu plum 2800mg/100gm
  • Kiwi 150mg/100gm
  • Mango 28mg/100gm
  • Orange 53mg/100gm
  • Papaya 62mg/100gm
  • Strawberry 57mg/100gm
  • Yellow bell pepper 183mg/100gm
  • Kale 120mg/100gm
  • Broccoli 89mg/100gm
  • Tomato 100mg/100gm
  • Peas 60mg/100gm

3.Vitamin E

Vitamin E is a fat soluble vitamin that is another common ingredient to many skin care products.

  • Also, Vitamin E, an antioxidant, just like vitamin C, fights against factors like free radicals that damage collagen and cause skin dryness, fine lines and wrinkles.
  • Recommended Allowance

According to US Recommended Daily Allowance, vitamin E daily requirements to of an adult is 15mg. 1Tbsp of wheat germ oil gives more than 100% of daily vitamin E allowance.



  • Sources

List of vitamin E rich foods

  • Wheat germ oil 149.4mg/100gm
  • Chilli powder or paprika 38.1mg/100gm
  • Sunflower seeds 10.2mg/ounce
  • Almonds 6.9mg/ounce
  • Avocado 5mg/fruit
  • Kiwi 1.5mg/100gm
  • Olive oil 14.4mg/100gm
  • Broccoli 14.4mg/100gm
  • Shrimp 2.2mg/100gm
  • Rainbow trout 2.8mg/100gm

4.Vitamin A

Genuine skin protection equals healthier, beautiful skin. Easy way out to achieve this goal is proper nutrition and vitamin A takes lead role in giving these services.

  • This vitamin takes the position of “gold standard” in prevention of wrinkles formation.
  • Vitamin A mends the cellular structure of the epidermis thus optimising UV protection.
  • It dwindles clumping of melanin granules, hence reducing brown spots.
  • Vitamin A diminishes sebum production and thus plays a pivotal role in treating acne.
  • It’s exfoliating nature makes skin smooth and even-toned.
  • Recommended Allowance

Vitamin A is included in most multivitamins, and the U.S. recommended dietary allowance (RDA) for men is 3,000 IU and 2,300 IU for women.

  • Sources

Vitamin a rich sources are:

  • Cooked sweet potato 19218 IU/100gm
  • Boiled carrots 17033 IU/100gm
  • Cooked kale 13621 IU/100gm
  • Spinach 19381 IU/100gm
  • Squash 11155 IU/100gm
  • Romanian lettuce 8710 IU/100gm
  • Dried apricots 12669 IU/100gm
  • Tuna fish 2520 IU/100gm
  • Mango 1082 IU/100gm
  • Cod liver oil 14000 IU/1Tbsp
  • Turkey liver 75333 IU/ 100gm
  • Milk 395 IU/1 cup
  • Peas 1680 IU/Half cup
  • Tomato 1025 IU/Fruit
  • Beef liver 16898 IU/100gm

5.Vitamin K

  • Adequate levels of vitamin K blocks the formation of calcium crystal, when calcium leaches out of bones due to low vitamin K in the body. This calcification not only hardens arteries but also affects the connective elastin by rendering the calcium get deposited in elastin fibres making them hard and thus causing wrinkles.
  • This fat soluble vitamin is vital for the formation of certain proteins to support healthy skin.
  • Recommended Allowance

The Recommended Daily amount of vitamin K for females is 90 microgram and for males it is 120 microgram.


  • Sources

Food sources of vitamin K are

  • Kale 444mcg/half cup
  • Spring onion 103mcg/half cup
  • Brussels sprouts 78mcg/half cup
  • Cabbage 82 mcg/half cup
  • Broccoli 46 mcg/half cup
  • Prunes 52 mcg/half cup
  • Cucumber 49mcg/1 vegetable
  • Collard 527mcg/half cup
  • Spinach 513mcg/half cup
  • Turnip greens 441mcg/half cup
  • Beet greens 697mcg/half cup
  • Blue berries 28.56mcg/cup


It is a trace mineral, but incredibly vital with numerous health benefits. Selenium deficiency can have consequences for normal well being of our body as well as the health of our skin too.

  • Selenium is an important component of an enzyme that is necessary for the antioxidant function of glutathione that protects against cellular damage from free radicals thus slowing down ageing and preventing skin cancer.
  • It is also responsible for skin firmness and elasticity.
  • Selenium boosts the antioxidant function of vitamin E by promoting it’s absorption.
  • Along with other minerals, Selenium supports the first line of defence of our body, white blood cells, thus strengthening the response to infections.
  • Recommended Allowance

200 mcg/day

diet tips for weight loss after pregnancy

  • Sources

Selenium is found in:

  • Organ meats
  • Seafood
  • Muscle meats
  • Beef
  • Turkey lamb
  • Brazil nuts(2 Brazil nuts fulfils the daily requirement of our body)
  • Walnuts
  • Whole grains
  • Brown rice
  • Wheat germ
  • Onion


  • Zinc regulates the production of oil, thus preventing acne.
  • It safeguards against the harmful UV rays of sun.
  • It contributes to repair damaged tissues and wound healing.
  • Zinc carries vitamin A to skin, thus promoting healthy skin.Sources
  • Oysters
  • Pecans
  • Pumpkin seeds
  • Ginger
  • Legumes
  • Seafood
  • Mushrooms
  • Whole grains
  • Poultry

eggs nutritionional facts

8.Green Tea

The key to glowing skin is staying hydrated. Green tea is an ancient herbal drink touted as a super health beverage.

  • Tea, yet another ingredient, rich in polyphenol, that actively protect against free radicals thus reducing inflammation caused by UV rays.
  • Most health professionals suggest 3-10 cups daily consumption of green tea.
  • Animal studies showed that vitamin A provides protection from skin cancer.
  • The well documented antioxidant and anti-inflammatory properties of green tea suggest that it delays the progression of wrinkles and skin sag.

green tea

9.Coconut Oil

If you need a reason to love coconut oil, go ahead and add healthy and beautiful skin to your list of benefits. Coconut oil can be consumed orally and applied superficially too. Coconut can penetrate skin and hair better than any other oil, making it an exceptional moisturizer. For that exact reason, coconut oil forms the base ingredient of numerous body care products like lotions, creams,  soaps and scrubs etc which are used for skin care.


  • In a research it was proven that it increases hydration and reduces water loss in seriously dry skin.
  • Coconut oil’s antioxidant power, moisturise both internally and externally, thus repairs and heals the damaged skin by protecting against free radical that causes ageing.
  • It also stimulates thyroid to convert cholesterol into anti-ageing steroids.
  • Eating coconut oil every morning drastically make you feel have a hydrated skin with even tone.
  • Coconut oil can be used to cook, bake, add in salads and beverages and even eat straight away.
  • Recommended Allowance

Coconut oil can be consumed by using it in cooking, baking and salad dressing etc. It can be consumed directly 1-4Tbsp daily depending on how much or less you like it.


Do you know any other food fact for a healthy and beautiful skin? Let us know in the comment section.













Yusra Kashif
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Yusra Kashif

Yusra Kashif has done masters in Food and Nutrition. She has also worked as a Dietitian in an international hospital and as a teacher in a private school. Currently she is taking a further degree in “Food and Nutrition Advisor” from U.K. She loves crafts, baking, cooking and exploring. Yusra is currently a stay at home mum and a part time writer.