Nutrition Articles

Body Beautiful From the Inside-Out

Make a Healthy Diet Your Beauty Secret

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Beauty Benefits

Food Sources

Vitamin A

Keeps skin soft and supple.

Repairs skin cells and tissue.

May help with acne control.

yellow vegetables and fruits, apricots, carrots, spinach, pumpkin, cantaloupe, milk, yogurt, cheese

Vitamin C

Helps counter the effects of sun damage, smoking exposure, and pollution.

Assists in collagen production, giving skin strength and elasticity.

broccoli, bell peppers, citrus fruits, kiwi, strawberries, cabbage, pineapple, tomatoes, dark-green leafy vegetables

Vitamin E

Helps counter the effects of sun damage, smoking exposure, and pollution.

Improves skin texture and helps prevent wrinkles.

almonds, avocadoes, peanuts, nuts, seeds, olives, asparagus, wheat germ, soybean and corn oils, dark-green leafy vegetables

Biotin Helps produce nails, skin, and hair cells.

Deficiency can cause dermatitis and hair loss.

cooked eggs, rice bran, nuts, wheat germ, meats, oatmeal

Niacin Smoothes dry, flaky skin.

meats, pork, poultry, fish, legumes


May help prevent skin cancer.

Helps counter the effects of sun damage, smoking exposure and pollution.


Produces healthy skin cells.

whole-grain products, seafood, meats, eggs 

Copper Forms elastic fibers that support the skin structure.

meats, nuts, seafood, dried beans and peas


Can help control oil production and reduce acne lesions.

A deficiency can bring on acne.

wheat germ, meat, poultry, legumes, fish and seafood, whole grains, eggs

Essential Fatty Acids

Helps produce the skin’s healthy, natural oil barrier.

Lubricates skin.

A deficiency can result in white heads and inflammation.

cold water fish, salmon, sardines, mackerel, flaxseed oil, safflower oil, canola oil, olive oil, walnuts

Antioxidants Anti-inflammatory properties protect the membranes of skin cells.

green tea, blueberries, blackberries, strawberries


The real secret to beauty is no secret at all.  Eating these healthy foods will provide the nourishment your skin needs daily, from the inside out.  It is the first step to soft, supple skin and a glowing, radiant you!
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About The Author

Becky Hand Becky Hand
Becky is a registered and licensed dietitian with almost 20 years of experience. A certified health coach through the Cooper Institute with a master's degree in health education, she makes nutrition principles practical, easy-to-apply and fun. See all of Becky's articles.

Member Comments

    Ok - 5/17/2015 7:28:20 PM
  • ASIF92099

    This Article is helpful and worth reading.. like this sight article:
    Hope i am able to make me fit again... because of job i am losing my fitness .. - 3/5/2015 5:51:12 AM
  • I believe I shall print out the chart so I can make sure I am getting in a wider variety of foods so I can maybe stop taking vitamins except for calcium~ - 11/4/2014 3:14:39 PM
    I eat most of the foods listed so I guess that is why I still look years younger than what I am beside my mothers genes. Thanks for the info - 9/4/2014 8:29:52 AM
  • This is great advice. There is something great about having young and radiant skin! - 1/22/2014 11:53:41 AM
  • Thanks for sharing. - 1/9/2014 6:45:42 AM
  • Great article. - 5/4/2013 10:12:42 AM
    Interesting article. How do I save this? - 4/14/2013 5:21:21 AM
  • It's interesting that this article says acne can be affected by insulin spikes, but that the SparkPeople health A-Z article on acne says "Acne is not related to diet or poor hygiene." Are there references for the statement in this article that it is affected by insulin spikes? - 1/4/2013 2:00:27 PM
  • I didn't type the last comment. We have a silly company friend over. I've learned a lesson on keeping Spark People up on my iPad.
    - 10/14/2012 8:53:47 PM
  • I feel sexy today - 10/14/2012 8:38:21 PM
  • Very worthwhile. - 7/22/2012 7:12:45 PM
  • I have to show this to my daughter, I never realized her diet would effect her acne so much! Glad to see I eat what I should too! Great article. - 4/29/2012 6:45:54 PM
  • Great Info!!... - 8/15/2011 6:13:36 PM
    In the last 30 days my husband and I have paid more attention to drinking half our body weight in ounces of ionized alkaline water. We have progressed from 7.0 to 9.0. I have found that hydrating our bodies has kept us from snacking/grazing thru out the day. We are loosing weight slowly without any additional changes. Who imagened that such a simple change could make such a huge benefit? I have been complimented on how much more healthy I look. Simple steps are making great changes for us both. - 8/15/2011 11:59:52 AM

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