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6 Essential Nutrients for Beautiful Skin

You are what you eat

You are what you eat

March is National Nutrition Month and to celebrate the importance of nurturing yourself from the inside out we are listing off some of the most beautifying nutrients, what foods they are found in, and what bombshell benefits they provide.

Vitamin A

Reduces wrinkles, fades brown spots, smooths and heals rough dry skin as well as sunburns and cold sores. Foods high in Vitamin A: sweet potatoes, carrots, dark leafy greens like kale and spinach, squash, and cantaloupe.

Vitamin B Complex

Gives your body’s circulation a boost that provides skin with an added glow. Also great for those who suffer from acne since this increases the amount of oxygen the skin receives which helps prevent breakouts. Women on birth control should be aware they run a risk of certain Vitamin B deficiencies. Foods high in Vitamin B: lentils, cereals, eggs, red meat, chicken, fish, broccoli, and asparagus.

Vitamin C

Protects the skin from free radicals and stimulates the production of skin collagen that provides  smoothness and elasticity (what keeps skin tight and prevents sagging). As an antioxidant, Vitamin C also softens and renews damaged skin along with treating skin pigmentation. Foods high in Vitamin C: peppers, tomatoes, grapefruit, oranges, strawberries, and peas.

Vitamin D

This is absolutely essential for maintaining healthy looking skin. Vitamin D is responsible for regulating the skin’s natural replenishing rate. Replacing the skin cells that are naturally lost is what locks in moisture resulting in supple soft skin as well as preventing skin from becoming dry and frail leading to wrinkles and sagging. Foods high in Vitamin D: tuna, cheese, dairy products, soy milk and orange juice.


Smooths wrinkles and age spots while protecting against UV Rays and naturally moisturizering and hydrating skin cells. Another beauty factor of Potassium is its support of new skin cell growth. This helps heal blemishes and scars. Foods high in Potassium: beans, baked potatoes (with the skin), yogurt, bananas, salmon and avocados.


Omega 3 fatty acids are a natural anti-inflammatory and has been found to reduce skin conditions such as acne, psoriasis and rosacea and increase smoothness and overall skin health. Foods high in Omega-3 fatty acids: edamame, wild rice, walnuts, flax-seed and oil, mackerel, salmon, tuna and anchovies.

Questions about your skin’s health? Request an appointment for a skin consultation!


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