Food and Nutrients to flaunt Healthy Skin Lebensmittel und Nährstoffe für eine gesunde Haut Alimentos y Nutrientes para lucir una Piel Sana

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Food and Nutrients to flaunt Healthy Skin

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Food and Nutrients to flaunt Healthy Skin

The skin is the largest organ of the body, it protects us against external aggression and we also receive external stimuli through touch. The skin has many functions, and proper nutrition is essential for good health.

A good diet can give us radiant skin and prevent the appearance of wrinkles, blemishes and other skin problems.

While creams and lotions are good tools to take care of our skin, remember that the body is nourished by our food, and therefore if your diet is unhealthy, it is possible that despite your efforts to keep it healthy with creams, your skin will continue looking dull, dry and develop problems. If you want to look better on the outside, you must look within: This is achieved with a balanced diet, rich in nutrients that will give your skin a healthy boost.


This is a precursor of vitamin A that the body metabolises, assimilated in the small intestine and subsequently reserved in the liver as retinol. This naturally pigmented compound helps our skin but also protects it from the action of ultraviolet rays. Moreover, thanks to its powerful antioxidant effect, it prevents the development of melanomas (tumors of the pigment cells of the skin).

Sources: carrots, red peppers, squash, tomatoes, spinach, parsley, mango, and overall plant foods of orange and yellow hues.

Vitamin C

Besides being a powerful antioxidant, it promotes the synthesis of collagen, an element that is very important for the skin that helps to maintain elasticity and keeps it looking young.

Sources: mainly citrus and fruits like kiwi, as well as vegetables such as peppers and cauliflower, among others.

Vitamin E

Vitamin E is a powerful antioxidant that is useful to combat the effects of free radicals and therefore helps prevent the occurrence of wrinkles early. A diet for skin care should not lack this vitamin.

Sources: Vegetable oils such as corn, wheat germ and soybeans are a rich source of vitamin E, so are seeds and nuts. Other sources include green leafy vegetables.

Omega 3

The omega 3 fatty acids help keep skin hydrated and prevent dryness. Although you need to consume fluids to keep hydrated, consuming omega-3 fatty acids will help it always look completely flawless.

Sources: oily fish and nuts, seeds.


It is a substance that helps protect the skin from ultraviolet rays, while also minimising the development of cells that have been affected by these, preventing premature ageing.

Sources: Plant foods such as lettuce, spinach, chard, and other leafy greens.

Green tea

It is rich in antioxidants that help protect the skin against the effects of ultraviolet rays, preventing premature ageing. Green tea can be consumed hot or cold, so it is adaptable to all climates.


Hydration is very important when it comes to a healthy body and healthy skin. It is generally recommended to drink about two litres of water a day, preferably natural. When it is hot or if you do exercise, it may be required to consume a little more liquid than 2 litres.

Protect your skin

Prolonged exposure to sunlight can severely affect our skin. If you usually spend a lot of time in sunny areas, use sunscreen products to prevent staining or skin problems.

Another recommendation to limit the sun exposure is the use of hats and umbrellas.

These recommendations along with a proper diet are the best strategies for maintaining healthy skin that looks great.

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Tags: body health nutrients skin vitamin a vitamin c vitamin e

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9 Reviews about Food and Nutrients to flaunt Healthy Skin
on 28/02/2016
This is all great advice: the consumption of liquids is especially important for your liver function, flushing out toxins and maintaining a healthy and great looking skin complexion. Sun in small bouts is also fantastic for drying out spots as long as your wear sunscreen and use an appropriate moisturiser before and afterwards to prevent excess drying.
on 18/09/2014
I have heard lots of fantastic things about green tea for health and beauty, especially for the skin and cleansing the body. I drink yerba mate every morning (I spent quite some time living in Argentina, and since have been hooked), and I really think it's done great things for my health and skin. I do'nt have any acne problems anymore.
on 18/06/2014
My skin is too dry and it would be awesome if a person could incorporate all those vitamins in their routine. However, as an active person I consider it rather impossible.
on 01/12/2013
the omega 3, for me, is the biggest and greatest things that we can find in our diet, and these fats are not only perfect for the skin but for the hair, nails, and even the brain, which is why it is so important to consume healthy oils like virgin oil or fish, a very good source to keep the levels of omega 3
on 10/11/2013
Thanks a lot for the many advices and products you recommend to have a healthy hair, I cannot imagine what would happen to me if I wouldn't find this awesome webpage, the information here is very priceless, this can change your life and your body if you know how to do it
on 09/11/2013
I have read many articles explaining the many benefits of the green tea, I have tried, and the taste is very good, but I have not drink it for a while to check if the benefits are for real, however I believe and trust in this magazine so probably I should buy another bod of that nice tea
on 25/11/2013
Having green tea is one of the greatest choices you can make, I mean, it is very good not only for the skin but for the stomach and the intestines as well, and this will help the skin too, so if you want to really improve your skin and your overall health, I recommend you to include it more often for real
on 05/11/2013
Vitamin c is very important in the case you tend to have dry skin like me, so taking soures of this vitamin should be one of the most important things to do during the day, and constatly, even extra vitamins if you want to avoid major complications or cuts, or that kind of injuries that tend to happen in the dry skin
on 29/10/2013
I am a person that tends to have a very sensitive skin and this is very complicated, especially in dry seasons as the summer and autumn and well maybe my diet is not the correct too, I am just getting everything worse, but now it is a time to change this!

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