Diet and beautiful skin

What you eat not only translates into how you feel - but also how you look like. And this applies not only to your figure but also to your complexion. To make it look young and radiant, you don’t have to use expensive creams or expensive treatments. All you need to do is go to the right diet. What does a diet for beautiful complexion look like?

What does skin consist of?

To understand why diet is so important in the process of caring for a beautiful complexion, we must firstly state what the skin consists of. Generally, we can divide it into three layers of epidermis, dermis and subcutaneous tissue.

The epidermis is millions of cells that are being produced again and again while others are degraded. Also, the epidermis has pigment cells that protect against the harmful effects of the sunlight.

The dermis is, in turn, a complex of collagen and elastin fibres, which are responsible for elasticity and firmness. It is also numerous blood vessels and fibres of the nervous system.

In the subcutaneous tissue, we find a lot of protein fibres, nerves and blood vessels.

And all this means that the skin is a very complex part of our body that needs many vitamins, minerals and other substances to function properly and look beautiful. Unfortunately, it does not produce them in sufficient quantities at its own, which is why a proper diet is so important.

Diet for a beautiful complexion - don’t forget about those substances!

Omega 3 fatty acids

These acids are one of the basic components of cell membranes. Therefore, these acids support regenerative processes and strengthen the sun’s resistance. Besides, omega-3 fatty acids have anti-inflammatory properties, help reduce irritation and, as research shows, helps in preventing skin cancer. Therefore, a diet for a beautiful complexion should be rich in them.

And what types of food contain them? Among other things, sea fishes, linseed and soybean oil, as well as walnuts and egg yolks.


These ingredients help eliminate the harmful effects of free radicals in the body. By neutralizing them, they protect cells and tissues against damage to the genetic code, mutation and formation of cancer cells. Antioxidants are ingredients that in effect protect the skin against loss of elasticity and ageing processes.

Where can you find them? Among other things, in fruits, fresh herbs, cocoa or green tea.


Your skin needs these too. So if your goal is a beautiful complexion, your diet should be rich in them. Vitamin A is particularly important here because it accelerates the regeneration of cells, as well as B vitamins that solve the problem of seborrhea and grey skin, vitamin E that cares for skin elasticity, and finally, vitamin K, which deficiency leads to vascular rupture and bruising eyes. To provide enough, eat fresh fruit and vegetables. Doing that will take care of vitamins optimal intake that your skin will love!


These seem to be an inseparable companion of vitamins. However, products that provide vitamins do not necessarily provide enough minerals to make your skin look fresh, young and simply beautiful. A diet for a beautiful complexion must include enough of selenium, calcium, copper, iron, potassium, zinc, iodine and silicon - these are the basic micronutrients that your complexion needs. Each of them has its own activity and supports specific processes that occur in skin cells. In order not to lack them in your body, be sure to include nuts, eggs, seafood, pumpkin seeds, bran, whole grains and sweet potatoes in your diet.

If you want your skin to look radiant, remember that its condition is also largely the effect of how you eat. Give up large amounts of sugar and salt. Start drinking more water and eating fruit and vegetables. You will soon find out that the right diet is the best natural cosmetic!

Tags: acne, minerals, omega-3, skin, skin disorders, vitamins

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