Many times we hear the say “you are what you eat”. But when you think of how effective proper diet or a balanced diet can have on your skin, you’ll get the real meaning of it.

In order to care for our skin, we spend much on skincare products like toners, cleansers and moisturizers.
Have you ever thought of how important it is to care for what you take inside?
Your skin needs good essential nutrients like fatty acids for your skin’s ability to keep itself moisturized , to repair skin damage and to heal wounds. So the truth is, when you lack enough of these nutrients, it definitely shows on your skin. You’ll see some signs of dryness, skin rashes and breakouts.
What about your protection from the sun? It will be reduced.

Skin experts recommend eating varied and balanced diet of foods consisting of 40-60% complete carbohydrates and 20-30% lean protein.
These essential nutrients will give your skin most of its needs in order to achieve a healthy and glowy skin.

So, let’s talk about these few essential nutrients.

Vitamin A, C, and E :

These essential nutrients are antioxidants that help protect the skin from the harsh rays of the sun.
Vitamin A, which is also called Retinol is very important for growth of cells and it’s often used as anti-aging treatments.
If you see your skin looking and feeling dry and dull, wrinkles more noticed, then you may lack these essential nutrients. Your skin could also be prone to dandruff, psoriasis and eczema.
Where can you get these antioxidants from?
Green leafy vegetables, citrus, and beautiful colored fruits.


B6-B12, folate, biotin, choline are all vitamins. In plants and animals, they’re found together. They aid in cell growth, very essential for wound healing, bruises, infections, and breakouts.
Vitamin B complex also boost metabolism and slows down premature aging.
Lacking these nutrients or vitamins in your diet can also result in skin that looks pale, dandruff, pigmentations.

You can get these vitamins from fishes, beans & poultry.


Essential Fatty acids are very important for building of healthy cell membranes.
Omega 3 and Omega 6 are good sources of fatty acids.
Where can you get foods that are rich in omega 3 and omega 6?

• Sardine
• Salmon
• Soya bean
• Flaxseed
• Mackerels
• Cooking oils
• Poultry
Fatty acids are responsible for natural healing and softening of our skin. They also balance the production of sebum in the skin.


Fibers are very essential since they flush out toxins and other non-essential stuffs from our body which can have a positive effect on our skin.  Taking in more fibers also lowers bad cholesterol levels.
Where can you get good sources of fibers?

Vegetables, whole grains, nuts, some fruits, and oatmeals.


How many glasses of water do you take in everyday? How important is hydration to you?
Have you ever noticed how dry and dull your skin looks when you’re dehydrated? Not only that. Look at how your skin wrinkles and fine lines are more visible, this indicates that you lack enough moisture in your skin.
These shows how important water plays so much roles in our skin. 75% of our bodies are water, so our bodies need water to function properly.
Most people with great skin found this as their secret for a glowy skin.
Increasing your daily intake of water of 8 glasses per day will no doubt make your skin feel hydrated, soft and glowy naturally. Try to avoid all sugary drinks.


NOTE: : Researchers have determined that dairy products such as cheese & milk can make existing acne worse.