Nutrition Guidelines for Healthy Skin Care: The Basics 101

Nutrition Guidelines for Healthy Skin Care: The Basics 101

Welcome to the third part of our blog post series on healthy skincare! If you haven’t already, check out our first post on facial mask treatments and our second post on antioxidant smoothies. In this series, we share the simplest, safest, most natural, and cost-effective steps to achieve healthier, naturally glowing skin. Our previous post focused on the benefits of smoothies and antioxidants and how they provide your body with the necessary nutrients. However, there is still more to learn about how nutrition impacts your skin’s health!

The Importance of Nutrition and How It Affects Your Skin

In this post, I will be sharing my nutrition guidelines for healthy skin care. As we’ve mentioned before, good nutrition is essential for maintaining healthy skin. However, it’s not just about what you eat, it’s also about how you eat. You may be consuming a variety of nutrients, but if your body cannot absorb them properly, it can affect your overall health and skin appearance. There are many reasons why nutrient malabsorption may occur, such as poor digestion due to a lack of digestive enzymes, pH imbalance in the stomach, stress, and certain health conditions. It’s important to note that everyone is unique and has different needs based on their lifestyle and health status.

Tips for Eating Healthily to Achieve Healthier Skin

One of the best ways to achieve healthy skin is by eating a well-balanced diet. Here are some guidelines that can help you start eating more healthily:

Choose Your Meals Wisely

As the saying goes, “Eat like a king in the morning, a prince at noon, and a peasant at dinner” (Moses ben Maimon or Maimonides. 1135-1404). Having three main meals and healthy snacks, such as fruits and nuts, in between, can help control your blood sugar and keep your metabolism working. This also ensures that your body is not hungry and can function effectively. When you’re hungry, you’re more likely to make poor food choices, so it’s essential to choose your meals wisely.

Food Choices That Offer Extra Benefits for Healthy Skin

When it comes to healthy skin, good nutrition is key. Here are some healthy food choices that offer extra benefits for healthy skin:

skin care nutrition


Beetroot is a rich source of iron, vitamins A, B1, B6, and C, magnesium, and betalains. These nutrients support the body’s detox mechanism and can be a healthy addition to your diet.


Berries are excellent anti-aging foods and are a great source of vitamins, particularly vitamin C, which is essential for healthy skin.


Carrots, pumpkin, sweet potatoes, mangos, and papaya are examples of fruits and vegetables that contain beta-carotene, an antioxidant and provitamin A that is essential for healthy skin.


Grapes contain an active compound called resveratrol, an antioxidant that has been shown to have both chemopreventive and therapeutic effects against many skin conditions.

Green Tea

Green tea contains a cocktail of potent antioxidants called catechins, which help fight damage caused by free radicals. When applied topically, green tea in creams appears to exert sun damage protection by fighting free radicals and reducing inflammation rather than blocking UV rays.

Header: Maintaining the Right Balance of Omega 3, 6, and 9 for Healthy Skin

Maintaining the right balance of omega 3, 6, and 9 is essential for healthy skin. Here are some tips to help you achieve the right balance:

Incorporate Healthy Fats into Your Diet

Eating healthy vegetable fats like avocado, walnuts, and olive oil is an excellent way to incorporate healthy fats and skin-protecting Vitamin E into your diet.

Add Omega-3 Rich Foods to Your Diet

Add fish, chia seeds, and flaxseeds to your diet to provide healthy sources of omega-3. Fatty fish is an excellent source of omega-3 fatty acids, while chia seeds and flaxseeds are plant-based sources of omega-3.

Avoid Highly Processed Seed Oils

Reduce or remove highly processed seed oils like soybean oil, corn oil, and others from your diet. These oils contain high amounts of omega-6 polyunsaturated fatty acids, which can be pro-inflammatory when consumed in excess.

Drink Plenty of Water

Drinking plenty of water is essential for healthy skin. Add some herbs like mint, lemon, or berries to your water for some added flavour.

Keep Your Plate Healthy

Keep your plate healthy by ensuring that half of it is filled with vegetables and fruits, a quarter with whole grains, and a quarter with healthy proteins. This will help you maintain a balanced and nutritious diet for healthy skin. By consuming these portions, not only will you be getting a healthy dose of antioxidants from a variety of vegetables, but you’ll also be providing your body with essential macronutrients such as proteins and carbohydrates. And most important, enjoy exploring new flavours and a variety of foods!

Healthy Plate

In conclusion

In conclusion, maintaining healthy and glowing skin requires not only the right skincare routine but also a well-balanced diet. In this blog series, we have shared some simple and cost-effective steps to achieve healthier skin. In this post, we have highlighted the importance of nutrition and how it affects the skin. We have also provided some tips on how to eat healthily to achieve healthier skin, including choosing meals wisely and incorporating healthy fats and omega-3 rich foods into your diet. By following these guidelines, you can achieve healthier, naturally glowing skin while enjoying a variety of delicious and nutritious foods.


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