Beauty comes from within

Beauty comes from within through proper diet and exercise. By eating right, you protect your skin from unnecessary aging and maintain your beauty. Your skin needs nutrition, antioxidants and the right fats. Neither too much nor too little food is good.

Proper nutrition can help you get a healthy and beautiful skin and protect it from unnecessary aging. The skin is made up of the food’s nutrients and if it doesn’t receive enough it will start feeling bad and become ugly.

The right fats for your skin

Omega-3 fish oil and oily fish is good for skin. Extra omega-3 may acts as an anti-inflammatory and counter acne and other inflammatory skin conditions.

Too little fat in the diet may cause wrinkles and tired looking skin without lustre. Good foods are those that contain simple unsaturated fatty acids that are naturally rich in omega-3 (you should not compensate fat generally via a fish oil supplement):

  • Oily fish such as Salmon, herring and mackerel
  • Canola oil
  • Flaxseed oil (the same applies as for the fish oil)

Important for skin are also the simple saturated fatty acids. Foods rich in these fats are in particular:

  • Canola oil
  • Olive oil
  • Sweet Almond
  • Avocados

For eczema, a dietary supplement with evening primrose oil is recommended.

A diet naturally rich in antioxidants protects the skin

The skin is the body’s outer defence. It is constantly exposed to stress and toxins, damage from pollution and UV radiation from the sun.

The result of the attacks is a build-up of free radicals that can damage skin cells and accelerates aging skin.

Good anti-oxidants are found in:

  • Green tea
  • Rooibos
  • White tea
  • All fruits
  • Lots of vegetables

Your skin needs vitamins B

B vitamins are important for the skin and the skins reaction of fats. A diet rich in B vitamins can sometimes alleviate many skin conditions. Adding a food with high nutritional density of B vitamins can always be worth a try if you suffer from skin disorders.

Good foods:

  • Nutritional Yeast
  • Brewer’s yeast

Vitamin A and carotene

Vitamin A is essential for the skin and the formation of new skin cells. It protects skin cells against free radicals and lack of vitamin A can cause dry skin and problem skin.

A diet rich in carotenes can be good for your skin and could subdue inflammation of the skin.

Good food is:

  • Sprouts or alfalfa
  • Red vegetables like peppers
  • Carrots
  • Tomato puree

Probiotics for the skin

Yogurt, sauerkraut and other foods rich in protective probiotic bacteria can be good for the complexion. They can sometimes alleviate skin problems like acne.

Good food is:

  • Yogurt
  • Sauerkraut
  • Kimchi

Eat enough protein

If we consume too little protein our bodies will malfunction including our skin. Too little protein in the diet will speed up our skins aging.

Good food:

  • Meat and fatty fish
  • Beans, seeds and sprouts
  • Almonds

Zinc and other minerals

Zinc is an essential mineral for the skin. Deficiency can cause skin problems such as acne and dandruff, and of course, the skin needs, as well as the rest of the body, a diet that also contains enough of the other minerals.

Foods rich in zinc include:

  • Seafood
  • Beans
  • Sunflower seeds
  • Whole grains

More Tips

Smoking adds extra oxidants and stress throughout the body. In addition, the skin becomes less oxygenated and will age faster. Quitting smoking is among the best thing one can do to have a beautiful complexion.

Too much alcohol, too often, is not good for your skin or any part of the body.

Excessive use of beauty products and cosmetics is also not good for the skin.


About Sophia Söderholm 2781 Articles
At the age of ten Sophia moved from Sweden in 1998 and has since lived in several locations around the world including Spain, and has been residing in North Cyprus for four years now. Her educational background is in marketing, hotel management and real estate, and she now works as a real estate agent and is editor in chief for New Cyprus Magazine. If you any questions for Sophia, please write to: