how to eat for healthy skin

How To Eat For Healthy Skin(Get Your Natural Glow)

Taking good care of your skin is a big part of our daily life and more so for women, we spend lots of money buying products and going for treatments all in efforts to help our skin look it’s best. But today I want us to talk about how to eat for healthy skin, as I have mentioned in previous posts, it’s very important to give our skin a boost by eating well.

And making sure that we give our skin the best chance possible to stay young and healthy, the most important vitamins for healthy skin are vitamin E, C, A, D, Folic Acid.

Vitamin E almost all skin creams contain this vitamin and rightly so

Lets start with Vitamin E because this vitamin is very popular and most body creams do contain this Vitamin, Its good to use creams that contain Vitamin E because our skin does absorb what we put on it, but giving your skin a boost by eating foods that contain this vitamin will go a long way in keeping your skin healthy and supple, which will keep wrinkles away.

So which foods contain vitamin E? Sunflower seeds are packed with vitamin E and so are almonds, peanuts, walnuts, and other nuts. Another source of vitamin E is Broccoli, Olive oil, and green leafy vegetables and avocado. The recommended intake of vitamin E for an adult is 20mg per day.

Vitamin C this is a super skin Vitamin with anti-aging properties

This vitamin is essential for healthy skin, unlike other Vitamins where the body stocks up for future use if you take excess, Vitamin C is not stored by the body which means you have to keep giving your body daily dose of this magical vitamin. Lucky Vitamin C is found in many foods and for an adult, the recommended daily intake is 90mg for men and 75mg for women. If you ingest more than the required amount, the body will just get rid of it through urine, so it’s best to just stick to the required amount.

Vitamin C helps in the formation of new skin cells and it also helps fight inflammation so it helps in keeping skin breakouts away as well as helping in the fight against sun damage, by brightening your skin, and it also helps with dark spots caused by acne breakouts. And Vitamin C also helps reduce the appearance of scars.

Now, I know that many creams and serums contain this vitamin, but by eating foods that are rich in this vitamin and getting the vitamin in its natural form, will help your skin a great deal, by giving it a boost from the inside.

So in addition to you using vitamin C packed serums I highly recommend that you include vitamin C packed foods as part of your diet, of course, we know that whenever Vitamin C is mentioned, there will be a picture of oranges and lemons, but did you know that tomatoes are a good source of vitamin C when eaten raw?

A bowl of tomato salad made with slices of fresh tomatoes and a touch of salt and pepper and a drizzle of olive oil will do wonders to your skin if you make it a habit of having this salad with your meal at least 3 times a week. I know some people don’t like eating tomatoes every day so I say why not alternate, when you don’t have a tomato salad, then you have a bowl of fruit salad after the meal.

Speaking of fruits, did you know that strawberries and guavas are full of vitamin C? a bowl of fruit salad made of one guava, one kiwi fruit and 4 or 5 strawberries, will give you a daily requirement of vitamin C, other sources of this vitamin are spinach, broccoli, red and green peppers, Kale, and of course oranges and lemons.

Vitamin A, it’s not only essential for your skin but it helps your eyes too

Vitamin A is responsible for the growth of new skin cells as well as keeping your skin firm and strong which will prevent sagging and formation of wrinkles, as well as helping to prevent inflammation. By combining a diet that is rich in vitamin A and a face cream that contains this vitamin, you will ensure that your skin is sufficiently supplied with this very important vitamin.

The highest source of Vitamin A is calf liver, and fish like tuna and salmon, but if you are a vegetarian, you don’t have to worry because there are many vegetables and fruits that are packed with vitamin A. Most yellow vegetables and fruits contain beta carotene which our bodies convert into Vitamin A, this form of the vitamin is better because the body is able to store it and convert as it requires.

Carrots, sweet potatoes, pumpkins, red and yellow peppers, broccoli, mangoes, papaya, spinach, kale.

Vitamin D, Your Body Can Produce It But There Is A Catch

vitamin D helps the skin to repair itself where it might have some damage may be from the sun or from irritation, it also helps in strengthening the skin cells which prevents premature aging of the skin. The beauty of vitamin D is that our bodies are actually able to produce this vitamin which is also essential not only for our skin but for our bones too.

There is a catch though, in order for our bodies to produce vitamin D, you need about 30 minutes of direct sun exposure, now we already know that sun exposure is not good for your skin especially without sun protection, which means the best way to make sure your body gets this vitamin is either by taking one a day supplement or making sure you are having your daily requirement of Vitamin D through diet.

The source of Vitamin D is egg yolks, salmon, mackerel, sardines, herrings Cheese and wild mushrooms.

Because mushrooms are the only plant that contains vitamin D( and they have to be wild meaning they are exposed to the sun, not the kind that are grown in controlled environment) vegetarians need to eat foods that are fortified with this vitamin in order to ensure that they get the required amount, things like breakfast cereals, margarine and fruits juices are usually fortified with vitamin D and Calcium, so when you buy these products, make sure they contain added Vitamin D and calcium.

Folic Acid Is not Only To Be Taken By Expectant Mothers

I know you thought that it’s only pregnant women who are supposed to take folic acid, (vitamin B9) let me ask you this question, have you ever wondered why pregnant women have nice glowing skin? I mean after the hormones are sorted out usually after the first trimester, expectant mothers have the most amazing skin, it’s usually smooth, and it has a natural glow.

The secret is actually simple, it’s the supplement they take as well as eating healthy, expectant mothers would pay attention to what they eat because they want to protect their unborn babies, so as a result, they give the body all the nutrients it needs and that means, the skin gets the vitamins it needs to look healthy and glow.

Of course, you should always consult your doctor before starting a new supplement.


Folic Acid contains antioxidants that help the skin to hydrate itself by stimulating the strength of the protective barrier of your skin which protects your skin from harsh environmental conditions, by strengthening the natural barrier of your skin, folic acid ensures that moisture is retained on your skin which prevents dryness that could lead to damage.

Source of folic acid, red kidney beans, spinach, broccoli, whole grain bread, beetroots, asparagus,brussels sprouts, artichokes, brown lentils, avocado, beef liver, peanuts, sunflower seeds. black-eyed peas.

The recommended daily intake of folic acid is 400 to 800 mg


So there you have it folks 5 top vitamins that will ensure you have that natural radiant, bright youthful skin, that glows on its own. when you don’t take enough vitamins, your body uses the little it gets to make sure your vital organs are a supplied meaning brain, kidneys, liver, heart, etc, and that means your hair and your skin will suffer as a result of not having enough nutrients.

But when you have sufficient supply of vitamins and minerals, your body will make sure every part is supplied to its requirement which means your hair, skin, and nails will be healthy and strong.

I hope you have found this article helpful, I would really love to hear your thoughts so please leave me a comment below and I will be very happy to interact with you.

Thank you so much for your time


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10 thoughts on “How To Eat For Healthy Skin(Get Your Natural Glow)”

  1. Lately, I had noticed that my skin was very dry and cracking and my skin doctor told me that it’s because I have been following very bad nutrition for the last couple of years.

    Basically, my doctor gave me the exact same tips as you give within your article, plus she recommended taking some natural vitamin supplements as well.

    Anyway, thanks a lot for the help!

    • Hi Harry, I hope you are following your doctor’s advice, thank you so much for stopping by and leaving me a comment.

  2. Thank you for all of the information in your article.  I had someone comment about how my skin was glowing and looked so clear.  They asked me my secret.  I kind of shrugged and didn’t really respond but it must be all the wonderful summer veggies and fruits I have been eating.  I do notice that if I am eating “ugly”, I do start breaking out.

    Thanks for the pointer about the mushrooms – i would have thought a mushroom is a mushroom no matter where it is grown!

    • hello there My Daily pointers, a mushroom has to be exposed to the sun in order for it to contain Vitamin D, so the ones that a grown in places where they don’t get much sun, they will not contain Vitamin D.

      Thank you so much for your comment.


  3. Thanks for your post. Skin is our door to the outside of the world. Everyone pays attention to his/her skin health. Your article give nice guidance to gain healthy skin. You give clear message on how to gain the important vitamins for our body in order to get our natural skin glow.

    I don’t like fruits and vegetables and I know that I don’t get them enough. In this case, I think it is ok to take vitamin supplements. Right now I take Centrum daily, which contain body’s daily requirement. I guess this is fine to maintain the 5 top vitamins you mentioned.

    It is kind of you sharing this healthy information with us. I wish everyone has a healthy skin!

  4. Your post about eating to healthy skin is very helpful and educating, I love my body so much so this post caught my attention because I was curious and I was searching for foods to eat for healthy skin and hair, thank you on your research about having a glowing skin, I know there are a lot of like-minded people on my friend list on my social media account, I will share your post because it is a health related topic thank you for your research. I will be eating fruits so I can prevent hair loss.

    • Thank you so much, yes please share my post with your friends, that way, they too will get ideas on what to eat in order to get the natural glowing skin.

  5. I don’t know tomatoes can also serve as a source of vitamin C. Whenever vitamin C is mentioned, I always pictured lemon, orange and maybe apple. Now that I knew it, I will make sure I put tomato salad in my diet time table for me to explore the advantage that come from vitamin C from this food. Mentaining fresh and healthy skin is very good and it can help keep our self esteem. Moving around with wrinkles and some acne in our body can be somewhat embarrassing. Food is healthy, so why can’t we put all these natural remedies you’ve mentioned into consideration. I also love taking walnut as my source of vitamin E.

    • Yes, Stella, that’s why I mentioned that when vitamin C is mentioned, you will see a picture of either lemons or oranges or both, but there are other fruits and vegetables that are very rich with this vitamin. And yes tomatoes are rich in vitamin C, just make sure you buy the ones that are ripe and a very rich in color.


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