What we eat has a profound effect on our outward appearance as well as
on our physical well-being. An ideal diet should provide adequate
quantities of all the nutrients essential to health and beauty. The
nutrients which are of particular importance for beauty and their main
sources are briefly examined here.
NB. The quantities detailed below are as recommended by the Foods
B vitamins are vital for clear, luminous skin, youthful
looks and for delaying greying of hair. They are essential
for healthy skin, hair, and eyes. Studies show that 40
percent of dermatitis sufferers lack B vitamins. B vitamins
also counteract stress, which has adverse effects on one's
A deficiency of B complex vitamins can lead to:
Greasy hair, dandruff, dry skin, scaly lips, redness and
irritation, premature wrinkles, poor hair growth and grey hair.
Your daily diet should provide sufficient amounts as
1.4 mg a day for men 1.2
mg a day for women
B12: You should be able to get all the vitamin B12
you need by eating a varied and balanced diet.
However, because vitamin B12 isn’t found in
vegetable foods (such as fruit, vegetables and grains),
vegans might not get enough of this vitamin and become
Vitamin C, in conjunction with protein, is necessary for the
production of collagen-the glue that holds us and our skin
together and circumvents sags or wrinkles. It regulates
sebaceous glands to keep skin from drying out; helps prevent
facial lines, wrinkles and spider veins; hair tangling or
breaking. Vitamin C is essential for the health of the
hair, eyes and teeth, resistance to infection, healing of
wounds and firm skin tissues.
Combined with bioflavinoids, vitamin C:
- Helps to prevent the pigment clumping that the sun turns into
Strengthens capillaries to avoid easy bruising or the tiny
haemorrhages that become spider veins
- Helps the oil-secreting glands function property to keep the
skin from drying out.
- Prevents bleeding of the gums.
You should be able to get all the vitamin C you need from
your daily diet. Adults need 40 mg a day.
Vitamin E helps form muscles and tissues to prevent wrinkles
and premature aging of the skin. It helps prevent dry, dull
skin, age spots, falling hair and dandruff. It improves
circulation and healing of scars. Research has shown that
large doses of vitamin E double healthy cell reproduction to
slow the aging process and forestall premature wrinkling.
Caution: If you have diabetes, high blood pressure, or an
overactive thyroid, check with your physician before taking
You should be able to get all the vitamin E you need from your
daily diet. This is:
Skin is predominantly protein. Protein molecules are not
absorbed through the epidermis into underlying tissues. So,
you need to supply proteins through the foods you eat daily.
A deficiency of proteins is indicated by the skin becoming
slack and loose. Thus, adequate protein is necessary for
healthy hair, skin, teeth and nails and for firm skin
15% of the calories we eat each day should come from
protein. If you're eating a balanced diet you're probably
getting enough protein.
Men need about 44 to 55g a day and women need about 36 to
45g protein each day.
(help prevent and smooth out wrinkles)
- Brewer's yeast
- Dried legumes
- Sunflower seeds
- Whole grain cereals
(help your body equalize the
balance between new and dying cells)
The unsaturated fats in vegetable oils assist assimilation
of fat-soluble vitamins A, D, and E; contribute to your own
natural oils to give your skin a sheen, plump out fine
lines, and create the fresh-faced look of youth.
Eat foods containing fat sparingly. Choose foods that are
rich in unsaturated fats.
Water should be taken in large quantities, from six to eight
glasses a day. It gives the skin the necessary moisture and
a dewy look. Water clears the system of all toxins and keeps
the blood free from impurities. Water also protects the skin
against pimples. In case of insufficient intake of water,
the body will draw on all its water reservoirs, including
those of the skin, resulting in dehydration of the skin.
In moderate climates, such as the UK, we should drink at least 6
to 8 cups/glasses of water (or other fluid) to prevent
dehydration. In hotter climates your body will need more fluids
Calcium and Phosphorus work together for healthy teeth,
hair, nails and bones. Calcium helps clear blemished skin
and revitalizes lifeless, tired-looking skin. A deficiency
of calcium in the diet can lead to tooth decay and recession
should be able to get all the calcium you need from your
daily diet. Adults need 700 mg a day.
should be able to get all the phosphorus you need from your
daily diet. Adults need 550 mg a day.
Copper is important for the production of skin pigment and
for the prevention of blotches under the skin from ruptured
blood vessels. It also cooperates with other nutrients to
pre serve the integrity of the elastic-like fibers
supporting the skin.
You should be able to get all the copper you need from your
daily diet. Adults need 1.2 mg a day.
plays an important role in our immune system's function, in
thyroid hormone metabolism and in reproduction. It also
helps protect cells by acting as an antioxidant, maintains
skin elasticity and helps prevent and correct dandruff.
You should be able to get all the selenium you need from your
daily diet. This is: 0.075 mg a day for men 0.06 mg a day
Zinc aids in the formation of collagen. It helps prevent
wrinkles, dry skin and stretch marks, and promotes blemish
healing. Zinc prevents hair loss, and brittle or spotted
nails. Without enough zinc a deficiency of Vitamin A can
occur even though the intake of that vitamin appears
You should be able to get all the zinc you need from your
daily diet. This is approximately: 5.5 to 9.5 mg a day
for men 4 to 7 mg a day for women
- Brewer's yeast
- Lean red meat
- Non-fat dry milk
- Pumpkin and sunflower seeds
- Shellfish (oysters)
- Whole grains- Back to