13 Fabulous Sources of Vitamins and Minerals to Keep Your Skin in Great Shape ...

By Heather

13 Fabulous Sources of Vitamins and Minerals to Keep Your Skin in Great Shape ...

If you’re suffering dry, irritated, uneven skin, or from breakouts and wrinkles, then try adding some truly miraculous sources of vitamins and minerals to your diet. You truly can change your skin from the inside out, just by what you eat and drink, and what you don’t eat and drink. The worst things you can possibly eat for your skin, no matter what the issue you’re suffering from, are sugar, refined grains, most forms of dairy, red meat, processed foods, and anything fried. Aside from that, eating healthy might not be enough to give you the skin you want. Also be sure to drink lots of water and caffeine-free beverages. Certain sources of vitamins and minerals are more bio-available to your body, and more effective than just eating healthy alone. Add these 13 foods to your menu plan today and I promise you that your skin will change, almost overnight.

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Carrots Carrots offer one of the best sources of vitamins and minerals for your skin. Carrots are a rich source of Vitamin A, in the form of beta carotene. Beta carotene is essential for your skin, and helps give it a youthful glow. Beta carotene also fights acne, wrinkles, improves moisture and elasticity, and fights inflammation. Eat 1 cup per day, or drink carrot juice. Both are great ways to get your daily dose.



Spinach Spinach is one of my favorite leafy greens, and one of the tastiest. Spinach is amazing for your skin due to the high amounts of chlorophyll, Vitamin E, and iron. Chlorophyll helps to cleanse and clear the skin from the inside out, and Vitamin E helps to retain moisture and prevent wrinkles. Iron in spinach helps increase blood flow, so your face looks vibrant and youthful. As a bonus, spinach is also rich in protein, with 5 grams per cup, so it enhances collagen in the skin, helping to fight wrinkles and keep skin youthful.



Pumpkin Pumpkin is another source of beta carotene, and just as potent as carrots are. I eat pumpkin every single day and my skin has never looked so great. I sneak it into smoothies, energy bars, muffins, eggs, make pumpkin pudding, or make a healthy dressing or sauce with it. Pumpkin is also rich in tryptophan, which reduces stress and anxiety. Anytime you’re stressed, your skin will show it, so I like to eat tryptophan rich foods to fight this naturally.



Fish Fish is my go-to protein for great skin fast. I use toxic-free fish oil pills as well. The omega 3 fats in fish and fish oil changed my skin, and made it look younger than it did in high school and even middle school when I had acne and dry skin. Fish is so rich in protein as well, which helps you retain that sleek, youthful, and firm look to the skin, all while looking incredibly soft due to the healthy fats.



Cucumber Cucumber is another go-to food for me for great skin. It is rich in silicon, which helps your skin retain elasticity, moisture, and firmness. Cucumbers are also hydrating since they are 94% water. Cucumbers are a diuretic as well, so they fight puffy eyes and puffy cheeks, even by just eating them.

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Onions Onions are a top skin food, ladies, so quit fearing them for bad breath. Onions are rich in sulfur, which fights breakouts and toxins in the body. Onions are also rich in antioxidants that fight wrinkles, and potassium to beat bloat and water weight gain. Onions are also wonderful for giving your face a clean, flawless look thanks to their detoxifying properties.


Chia Seeds

Chia Seeds I noticed when I started eating chia seeds, any laugh lines I had almost disappeared. My nails also stayed strong, quit breaking, and grew twice as fast each week just by adding 2 tbsp. per day, spread throughout the day. Chia seeds are rich in protein, omega 3 fats, antioxidants, potassium, and Vitamin E. All of these properties help your skin change overnight and appear more youthful, vibrant, breakout-free, and wrinkle-free.



Almonds Almonds are one of the best sources of Vitamin E you can eat. They will make your skin glow and enhance your youthful appeal. They are also high in monounsaturated fats, which fight acne, inflammation, and wrinkles. Almonds also contain protein, so they enhance collagen production in the skin. Eat ¼ cup per day for best results.



Walnuts Walnuts are another great source of monounsaturated fats to add to your diet. Walnuts are rich in omega 3 fats, Vitamin E, and antioxidants. They fight wrinkles, acne, and dry skin, so eat up! I like to mix walnuts and almonds for a nice little afternoon snack sometimes and then add carrots to fill me up.


Greek Yogurt

Greek Yogurt I know many of you might not think any form of dairy can help your skin, but yogurt, especially Greek yogurt, is the exception. The probiotics in yogurt help to fight acne from the inside out. They fight bacteria in the body, and the protein content helps to enhance collagen in the skin. I notice my skin looks better with yogurt than without, and I’ve experimented with both. I do recommend only eating plain and unsweetened Greek yogurt to avoid sugar, which is harmful to your skin. Instead, just sweeten it with stevia if you need a sweet taste.



Cacao Cacao is another one of my favorite foods for the skin. I use cacao powder and nibs and my skin has a truly vibrant glow, not to mention my mood soars when I eat this raw form of chocolate. The reason cacao is so great for your skin is that it is anti-aging and it contains sulfur, which fights bacteria. Cacao is also rich in iron, zinc, and copper, which are all great for enhancing blood flow to the skin, keeping it firm, and fighting wrinkles. The healthy fats in cacao also help to prevent dry skin.


Acai Berry

Acai Berry If you can get hold of acai berry powder or frozen pulp at the store, buy it! Acai can change your skin almost overnight as well. It is rich in omega 3 fats to fight acne and inflammation, along with wrinkles and dry skin. Acai is also higher in antioxidants than any other berry, outside of maqui berries, which are higher. Acai is also rich in vitamins and minerals that fight aging. Add 1 teaspoon of powder to smoothies, yogurt, or oatmeal, and try using the frozen pulp (unsweetened varieties) in your favorite smoothie recipe.


Hemp Seeds

Hemp Seeds Another one of my favorite sources of healthy fats for the skin is hemp seeds. Hemp seeds are also rich in chlorophyll, protein, Vitamin E, and potassium, all great nutrients for your skin. Add 3 tbsp. per day to your diet. Hemp seeds are also rich in brain-boosting benefits so they fight depression and stress. They can even help you sleep better thanks to their hefty magnesium content, which aids in nervous system function and relaxation. You’ll notice firmer, clearer, and younger looking skin with hemp seeds, so buy a bag and try them today! I like Manitoba Harvest brand and I like to buy organic for the best nutrient composition.

Eating for your skin is the best way to keep your diet, and your skin, healthy for your entire life. There are many other skin foods you can eat to fight bad skin, whatever the issue. These are simply some of my favorites, and the ones I seem to see the most results from. If you have a favorite skin food to share with me, please tell me! What’s your favorite skin food to eat?

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Amazing Article

Love this! Now I know what to buy next time I'm at the market.

Chia and hemp seeds and yogurt realy works proven:)