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Body Beautiful From the Inside-Out

Make a Healthy Diet Your Beauty Secret
  -- By Becky Hand, Licensed & Registered Dietitian
Make a promise to your skin today to keep it nourished and rejuvenated from the inside out! Having healthy skin year-round begins with the foods you eat and drink. To get skin that you will be confident to show off every season of the year, devote some time each day to getting the necessary nutrients to stay hydrated and fight the signs of aging.



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!