Beauty and Fashion

The Essential Nutrients You Need for Glowing Skin

January 7, 2020

In our quest for good skin, many of us turn to online reviews for the best beauty products. But did you know that a vital component of your skincare arsenal is having the right balance of nutrients? Apart from giving your skin the natural glow it deserves, they’re also responsible for maintaining much of our body’s internal balance and functions.

This is why there’s no reason not to look into incorporating more of them into your diet for better health inside and out. Read on to find out the essential nutrients you need for glowing skin!

Vitamin C

Vitamin C is widely known for helping boost the immune system and combating different diseases, but it boasts a laundry list of benefits for your skin, too. As previously shared on our ‘4 Ways To Incorporate Vitamin C Into Your Skincare Routine’, this super vitamin is an antioxidant that shields your skin from pollution or sun damage while promoting its healing process. While there’s an array of Vitamin C serums available for you to buy, you can reap its benefits simply by incorporating food rich in this vitamin into your diet. These include healthy options like broccoli, potatoes, papaya, and citrus fruits like oranges and pomelo.

Vitamin K

Although Vitamin K is not as popular as Vitamin C, it doesn’t mean it has any less nutritional value than the latter or any other vitamin, for that matter. In fact, Elle magazine reveals that Vitamin K not only stimulates the proper distribution of proteins in the body, but it also supports the skin’s healing process. This makes Vitamin K a godsend when it comes to skin restoration, as it can lessen the appearance of flaws like scars and stretch marks, and it can treat tough skin conditions like eczema and rosacea as well. You can nourish your skin with Vitamin K by eating food sources rich in it, such as eggs, milk, spinach, and kale.

Omega-3 Fatty Acids

When you find out that there’s ‘fat’ in your food, you’re most likely to shy away from it, as trans fats and saturated fats are indeed unhealthy. Despite this, you should make an exception in the case of monounsaturated andpolyunsaturated fats, since these are beneficial for your body, especially your skin. These can be found in nuts, avocados, and fish like salmon. They’re also found in chia seeds, as Pretty Me points out that each serving of chia seeds contains nearly 5g of omega-3. Omega-3 fatty acids are important for maintaining heart health, but did you know that they’re also responsible for making your skin glow? They’re packed with anti-inflammatory properties that can ensure clear skin, as they reduce dryness, redness, and swelling.


Zinc is synonymous with delicious shellfish, such as crabs, lobsters, and oysters. However, there’s more to this nutrient than boosting your immune systems and metabolism functions, since it can work wonders for your skin, too. A study published in the Dermatology Research and Practice journal reveals that zinc is very helpful in averting the signs of aging, as it helps regenerate the skin’s elastic fibers, which then leads to a significant reduction of wrinkles. What’s more, it also helps regulates your skin’s oil production. Aside from shellfish, you can also find zinc in other protein sources like meat and legumes.