The Best Vitamins and Minerals for Beautiful Skin and How to Get Them in Your Food

Vitamins and Minerals for Beautiful Skin

Vitamins and Minerals for Beautiful Skin

Everyone ages at their own pace and some people’s skin will age slowly as others will age more quickly.

Some of that has to do with hereditary and environment but nutrition can also play an important role in keeping your skin lovely and subtle longer.

There are some vitamins that are essential for helping to keep your skin beautiful for as long as possible.

Vitamin C

Vitamin C is naturally found in our skin. It is also involved in the production and the protection of cells from free radicals, which can damage the skin.

Sunlight can deplete the vitamin C stores in the body. If you are spending time outside be sure to replenish your body by eating foods high in vitamin C.

How to Get Vitamin C?

Most people know that citric fruits such as oranges, grapefruits, tangerines, lemons, and Clementine contain lots of vitamin C.

You can also get it in other fruits such as strawberries, mango’s, watermelon, and blackberries, Guava, kiwi, cantaloupe, and pineapples.

Most people probably don’t know that it can also be found in white potatoes too as long as the skin is left on.

You can also get it from vegetables such as

  • snow peas,
  • sugar snap peas,
  • Chinese cabbage,
  • summer squash,
  • cherry tomatoes,
  • mustard greens,
  • cauliflower,
  • kohlrabi,
  • kale,
  • broccoli,
  • Brussels sprouts,
  • kidney beans,
  • bell peppers,
  • and chili peppers.

Vitamin E

Vitamin E helps protect against UV rays and the damage . They cause by protecting the cell membranes. Vitamin E is most safely received by the body through foods.

How to Get Vitamin E?

A good source of vitamin E is nuts and seeds, seeds such as sunflower seeds, and flaxseed. The best nuts for getting vitamin E are hazelnuts, peanuts, pine nuts, and almonds.

You can also get a good supply of vitamin E by eating wheat germ or by using wheat germ oil. Fortified whole-grain cereals are also great choices for getting vitamin E.

Other foods are spinach, broccoli, Swiss chard, Magos, turnip greens olive oil, radicchio, bell peppers, kiwi, peaches, papaya, and asparagus.


Selenium also helps to protect the skin from UV rays it helps to keep the skin more elastic. Using supplements to increase selenium is not suggested so you should get it from the foods you consume.

How to Get Selenium?

Those who enjoy seafood will be happy to know that they can get selenium from foods such as tuna, oysters, crab, tilapia, cod, and shrimp.

However, for those who are not so into seafood they can get it from beef and turkey, along with mushrooms, whole-wheat pasta, and bread, along with low-fat cottage cheese, and eggs.


Zinc is a critical element in skin renewal it is necessary to protect cell membranes and maintain skin-firming collagen.

How To Get Zinc?

A good source of zinc is nuts such as peanut butter, pine nuts, cashews, pecans, almonds, walnuts, and peanuts. Another good source is beans such as chickpeas, lima beans, lentils, black-eyed peas, and green peas.

Other good sources are low-fat cheeses, yogurt, and fat-free milk as well as oysters, lean beef, crab, some cuts of pork such as tenderloin, turkey, and veal, as well pumpkin seeds, wheat germ, and fortified whole-grain cereals.

Omega-3 Fatty Acids

Omega-3 Fatty Acids help maintain cell membranes they help to allow nutrients and water into the skin while fighting off toxins that can harm the skin.

They are kind of like the bouncer for the skin letting in the good guys and forcing out the bad.

How to Get Omega-3 Fatty Acids?

Once again seafood lovers will be pleased to know that most fish as well as oysters will provide you with Omega-3 Fatty Acids, seaweed is also a good source.

For those who are not fond of seafood, they can consume flaxseeds, flaxseed oil, walnut oil, walnuts, butternuts, canola oil, and soybeans.

Beta Carotene

Beta Carotene is converted into vitamin A by the body. Vitamin A is involved in the growth and repair of the body’s tissues.

How to Get Beta Carotene?

Most people know that carrots and sweet potatoes are excellent sources of Beta Carotene.

You can also get it from butternut squash, apricots, cantaloupe, red bell peppers, mustard greens, pumpkin turnip greens, spinach, lettuce, collard greens, Swiss Chard, grapefruit, cherries, mangoes, tomatoes, guava, tomatoes, and asparagus.

Eating well is your skin best defense against aging and skin conditions.