15 Greatest Sources of Vitamins and Minerals for Your Skin


For most women, skincare can be a great problem. They do everything possible to avoid irritated and dry skin, to get rid of wrinkles or breakouts. But their attempts are not always successful. In order to achieve the desired result and a perfect look at your skin, you should include some essential sources of minerals and vitamins in your diet. Often, women make mistakes when they try to better their skin with the help of different crèmes and lotions. But it would help if you started from the inside.

The food and drinks you consume can greatly influence your health and your skin in particular. That’s why you should be careful with your diet. The most dangerous foods for your skin which you should certainly avoid are dairy, sugar, red meat, fried and processed foods. One of the most important things for your skincare is drinking enough water. Be careful with drinks that contain caffeine. I want to give you the list of foods which are rich in minerals and vitamins. Without these foods, you can’t provide your skin with a natural and perfect look. So try to add them to your diet.

1. Pumpkin

I must admit that this vegetable is the greatest source of minerals, which can be so helpful for your skin. Your body needs to get enough beta carotene to make your skin bright and healthy. Pumpkin is a fabulous source of this element. If you consume it every day, the result will impress you much. I try to add pumpkin to my dishes at every opportunity. For example, you can make muffins, sauce, pudding, or smoothies with pumpkin. Besides, it has tryptophan, which helps to fight stress. So you can eat pumpkin to get rid of anxiety and stress. When you are under stress, your skin will always reflect that.

2. Cucumber

Another vegetable you must consume to have good healthy skin is cucumber. When eating cucumbers, you will enable your skin to keep firm, moisture, and elasticity. I think it’s not a secret that cucumbers have 94% water, and due to this fact, they are good hydrates. They also can help you to overcome such problems as swollen faces since they are diuretic.

More: 10 Foods That Help Fight Cellulite

3. Walnuts

If you are looking for a fabulous source of monounsaturated fats, then walnuts is exactly for you. Try to enrich your diet with this food. Other nutrients you can get from walnuts are antioxidants, omega 3 fats, Vitamin E. By eating them. You will give your body more chances to fight dry skin, acne, and wrinkles. It can be a nice decision to have a snack that includes walnuts.

More: 6 Incredible Health Benefits of Walnuts

4. Carrots

If your skin suffers from a lack of minerals and vitamins, carrot can be the best solution. Perhaps, you will not find any other vegetable which can provide your skin with such a great number of vitamins and minerals. The major vitamin in carrot is Vitamin A. Your skin can’t have a perfect tone if your daily consumption of Vitamin A is not enough. This vitamin will help you forget about such problems as inflammation, acne, wrinkles and boost your skin’s elasticity. I recommend you to drink carrot juice every day or to make a salad with this vegetable.

More: 9 Best Foods to Eat for Healthy Eyes

5. Fish

Proteins also play a great part in the process of skincare. For me the best source of proteins is fish. Sometimes I prefer to use fish oil pills. The result is amazing! Now my skin is much better than it was when I studied at school. At that period, I suffered from dry skin and acne. Proteins and fats, which are so numerous in fish, contribute greatly to the smooth, glowing, and elastic skin.

More: 7 Mini Meals to Eat Throughout the Day for Weight Loss

6. Onions

Maybe you will be surprised but onion is one of the most useful vegetables for your skin. And don’t mind that your breath won’t be fresh. To have good-looking skin, you need to remove toxins from your body. Onions will certainly help you to do that easily as they are rich in sulfur. You can add this food to salads. In such way, you will get a large number of antioxidants and potassium. With their help, you can prevent wrinkles. The impact of onions on your skin is great. You will be enchanted with its pure and perfect look.

More: 7 Foods to Eat for Lunch to Avoid Overeating at Dinner

7. Spinach

Everybody knows that vegetables and greens are very healthy and necessary for our body. Spinach is one of the best and the tastiest greens for me. I always try to include it in my menu. When you have problems with your skin, spinach will help you significantly. In this food, you can find such nutrients as Vitamin E, chlorophyll, and iron. Consuming chlorophyll will help purify your skin from the inside. When your body gets enough Vitamin E, you don’t need to worry about wrinkles as this vitamin keeps moisture in your skin. It is well-known that spinach is rich in iron, which can improve our blood circulation and make our face look young and bright. If you eat these greens every day, your skin will be provided with collagen, which can reduce the number of wrinkles on your face.

More: 7 Low Calorie Smoothies to Add to Your Diet

8. Cacao

Another great food you can include in your diet is cacao. It can make your skin brilliant. The advantages of this food are evident. There is no problem buying cacao powder at a supermarket. After using cacao, you will be extremely impressed by the results: your skin will radiate beauty and health. Besides, consuming cacao will give you a feeling of happiness and a good mood. What are the secrets of this food? It has an anti-aging effect on your skin. A great deal of zinc, sulfur, iron, and copper which you can get from cacao, will improve blood circulation. Consequently, your skin will be elastic and smooth. Cacao can also be a solution for dry skin as it has healthy fats.

More: 5 Best Cacao Recipes

9. Greek Yogurt

If you want to achieve desirable results in your skincare, my advice will be to eat dairy. But the most efficient form of it is Greek yogurt. Due to its probiotics, yogurt is a splendid solution for your acne. The reasons for this problem hide inside. Probiotics also help to resist bacteria in your body. Greek yogurt has a high content of proteins which enable your skin with elasticity and smoothness. I tried this diary for my skin, and the results are great. When you make up your mind to use this yogurt, choose a plain one and without sugar. It is dangerous for your skin.

More: 7 Tasty Foods for Stress Relief

10. Almonds

I would advise you to eat almonds as they are a perfect source of Vitamin E. Make sure that you add this food to your menu, and you will be able to keep your skin young and vibrant for a long time. Containing monounsaturated fats almonds will help you to avoid wrinkles, acne, and inflammation. Proteins are so much desire for your skin to function well. They boost collagen production in the skin.

More: 10 Foods to Eat Every Day for Perfect Skin

11. Hemp Seeds

Healthy fats are essential for our skin to look beautiful. The greatest sources of these nutrients are hemp seeds. Eating them will also get a large amount of Vitamin E, chlorophyll, potassium, and proteins. Try to consume them regularly, and you will forget about stress. If you don’t know what good sleep is, you can’t relax and become nervous, so easily then hemp seeds are certainly your best choice. They contain magnesium which is so beneficial for your health and skin in particular. Start just now, and tomorrow you will have beautiful, pure, and smooth skin.

More: 8 Good Reasons to Eat Organic Foods

12. Chia Seeds

Another efficient way to change the look of your skin very quickly is chia seeds. They will allow you to have young, glowing, firm skin without wrinkles and breakouts. These seeds are so much healthy and useful because of the numerous nutrients they contain. For example, if your body doesn’t get enough potassium, proteins, omega 3 fats, Vitamin E, and antioxidants, you should certainly eat this food. Moreover, chia seeds provide health and beauty to your nails, making them stronger.

More: 8 Foods Fit People Like to Eat

13. Acai Berry

You can achieve an amazing look of your skin with the help of acai berry. Don’t miss the opportunity to buy this magical berry. If dry skin, acne, wrinkles bother you throughout your life, acai berry should be an indispensable part of your diet. The main nutrients of this food are omega 3 fats. You can’t find so many antioxidants in any other berry as in acai. Due to a high content of minerals and vitamins, acai berry has an anti-aging effect. Make it a rule to add acai to your favorite dishes.

More: 7 Amazingly Tasty Breakfast Ideas for Weight Loss

14. Coconut oil

One of the richest sources of saturated fat, coconut oil is another great source of vitamins and minerals for your skin. Coconut oil is rich in lauric acid, an antiviral and antibacterial agent that keeps away acne, inflammation, viruses, and infections. It also contains Vitamin E and important fatty acids, which are great for keeping the skin soft, glowing, and wrinkle-free.

More: 7 Surprising Health Benefits of Coconut Oil

15. Celery

Finally, celery is one of the greatest sources of vitamins and minerals for your perfect skin. While most women underestimate celery, it is rich in Vitamin K that helps keep the blood circulation healthy and helps control high blood pressure. Celery is also rich in natural sodium and potassium and helps prevent dehydration due to its water content. Therefore, it helps prevent dryness, wrinkles, and breakouts.

You can see that the foods we consume are really significant for our health, beauty, and mood. That’s why you should be careful with foods which you add to your diet. There is a wide range of foods which help you to get rid of numerous skin problems. I told you about my favorite sources of minerals and vitamins, which are useful for the skin. They worked for me, and I achieved the desired result. You can share your secrets for the perfect skin.