Top 14 Nutrients that Provide Beauty Benefits

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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.

  1. Strawberries (Vitamin C)

Strawberry Kiss

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.

  1. Avocados (Biotin)

Avocados

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.

  1. Green tea (antioxidants)

Green Tea

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.

  1. Salmon (fish oil)

Fish Oil Supplements

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.

  1. Eggs (protein)

Eggs

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.

  1. Blueberries (fiber)

Blueberries

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.

  1. Spinach (iron)

Spinach

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.

  1. Nuts (selenium)

nuts

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.

  1. Mushrooms (zinc)

Magic Mushrooms

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.

  1. Dairy (vitamin D)

Dairy Products

Vitamin 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.

  1. Oysters (zinc)

Oysters

We’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.

  1. Tomatoes (lycopene)

Tomatoes

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.

  1. Walnuts (fatty-acids)

Walnuts

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.

  1. Kiwi (vitamin C)

Kiwi

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.

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