Essential Nutrients for Glowing Skin

Taking essential nutrients for glowing skin helps in preventing winkle on the skin, however, winkles on the skin occurrs among the middle and old age groups. It is a situation whereby the systolic pressure is over 150mm and the diastolic pressure is over 95mm on the skin.

The solution is a shift from the meat-based diet to a plant-based diet. a diet rich in apple, avocado pear, cabbage lettuce, carrot, garlic, ginger, quaver, lemon, raw onion, pineapple, Irish potato, soya beans products, intake of raw tomato juice with all manners of vegetable diet will help.

Tips: Salt should be avoided as much as possible (low sodium diet). anything that contains caffeine is not permitted. A low-fat diet will help. Anything stressful and strenuous should be avoided.


Essential Nutrients for Glowing Skin

Get some avocado seeds, cut it into bites expose them to the sun for proper drying, after drying, grind them together with pepper soup spices, add 2 tablespoons to prepare pap. Do not add sugar or milk, drink it every morning for 14 days, your blood pressure will return to normal and this will improve your skin beauty.


Read also: Recipe for Goat Meat Stew


Essential Nutrients for Glowing Skin
Essential Nutrients for Glowing Skin

Below are various nutrients that helps in glowing the skin;


Why you need it: An apple a day can certainly keep aging skin at bay! This fruit has vitamin C in abundance which keeps your skin firm and gives it an inner radiance. Apple also prevents free-radical damage which causes premature skin aging.

How to use it:

To ensure glowing skin, you can eat one apple every day. You can also apply the juice of an apple on your face and wash it off with water after 10 minutes. Apart from this, apple imparts other health benefits as well.



Why you need it: Carrot is high in beta carotene which is converted by the body to vitamin A. this makes it a must-eat vegetable in your daily diet. Not only will it give your skin a glow, it will also fight wrinkles and improve your skin, making it healthy.

How to use it:

You can add carrots to your salad or cook it to make a dish. Drinking carrot juice with its fiber intact is also a great way to boost your beauty.



Why you need it: Your skin tends to look dull when it has scars, acne, and blackheads. But lemons can keep these at bay. This fruit has a high content of vitamin C which is needed for the synthesis of collagen.

How to use it:

Squeeze a lemon in a glass of warm water and have it first thing in the morning. You can add a spoonful of honey also in the mixture. Or simply add a dash of lemon juice to your salad.

Pumpkin Seeds

Why you need it: One sure-fire way to brighten your complexion is to eat a handful of pumpkin seeds. These little bits are packed with zinc which is vital in the creation of new skin cells. They also improve skin tone and control oil production in your skin.

How to use it:

Consume a handful of pumpkin seeds as an evening snack. You can also garnish curries with these seeds or add them to your sandwiches for an extra crunch.



Why you need it: Loaded with antioxidants, spinach can help reduce the onset of wrinkles. It also helps strengthen skin tissue and possess anti-inflammatory properties that flush out toxins, giving a clear, glowing skin.

How to use it:

Usually spinach has to be boiled and then added to salads. Spinach juice too is effective in keeping your skin healthy.


Read alsoSmoothie Recipes for Different Health Conditions



Why you need it: the presence of malic acid in strawberry makes it a natural whitening agent. It also has loads of antioxidants that lend your skin a healthy radiance from within.

How to use it:

Eat a handful of strawberries or simply mash it to make a paste and add yogurt and honey. Apply it on your face and in 15 minutes get glowing skin. Strawberry can also is added to your smoothie.


Sweet Potato

Why you need it: Anti-inflammatory in nature, sweet potato has high vitamin A content which helps fight acne-causing bacteria. The presence of vitamin C further improves skin tone and heals pimples scars.

How to use it:

Eat it as an evening snack. Boil sweet potato and add salt, pepper, and lemon juice to it. Eat it with the skin intact for maximum benefits. If it is treated with wax or is too shiny in appearance then it is a good idea to peel off the skin.



Why you need it: Your skin needs a boost from within to look fresh and glowing. Tomato is rich in an antioxidant called lycopene which has anti-aging properties and also acts as a sunscreen from within. Since tomato is acidic in nature, its pulp helps tighten pores and prevent pimples.

How to use it:

Tomatoes are usually stapled of the Indian diet and added to several dishes in a puree form. But you can eat them raw as well or apply its pulp and juice on your skin.


Read also: Moringa Tea Recipes and Its Health Benefits



Avocados are a highly nutritious fruit, hyped in the health world as a super-beauty food and often used as vegan mayonnaise. Not only do they taste great, but they also offer amazing benefits for skin, when consumed, as well as when applied externally.

Avocados contain biotin, also known as vitamin B7, promotes cell regeneration and growth, resulting in faster growing hair and nails, as well as glowing skin. They also contain vitamin E, known as “the protector of skin”. The fatty acids in this naturally fatty fruit help to provide the skin with essential lubrications, which promotes youthful glowing skin.

How to use it:

Extract the oil and apply externally.



There are numerous benefits in banana, which help rejuvenate tired skin and soften rough skin.

Bananas contain high levels of potassium, which helps moisturizes and hydrates the skin, making it look fuller, more supple, and youthful. It contains various skin-healthy nutrients such as vitamin A, B and E.

The nutrients in bananas work to maintain the elasticity of the skin, moisturizes dry flaky skin, prevent premature aging and wrinkles, softens and rejuvenate skin, and fades out dark spots and blemishes. You can make your own banana face mask treatments at home too.



Pawpaw extracts are widely used in the skincare industry in the form of facial peels, soaps, cleansers, and lotions. But why go after chemical treatments, when you can enjoy the goodness of pawpaw regularly and even mash it and apply on skin for a youthful bright glow.

Pawpaw contains a large amount of vitamin A/Beta carotene and an important enzyme, papain. Papain is not only an important digestive aid that breaks down inactive proteins but it also a powerful antioxidant.

It counters free radical damage on the skin and also helps heal damaged skin by speeding up cell regeneration.



Ever heard of bromelain, the anti-inflammatory enzyme, which is used widely for its numerous health benefits? Well, pineapple contains a large content of natural bromelain. Bromelain has special benefits for skin, as it gently exfoliates the skin.

Using pineapple juice or pulp topically will help clear off dead skin and reveal beautiful glowing skin.

Pineapple also contains antioxidants that neutralize free radical damage. Pineapple hydrates and softens skin from the inside out and lightens blemishes, resulting in clearer looking skin. If you are looking for ways to achieve glowing skin, pineapple is the way to go.



Orange is a member of the citrus family, it contains vitamins A, B1, B2, C, Calcium, fib,er etc. orange takes care of the following:

1. Orange is powerful anti-carcinogen food that prevents cancer.

2. It boosts the immune system

3. It helps in the treatment of constipation

4. Supper consisting solely of orange can enhance sound sleep.

5. The peel, if pounded with some water to form a paste, cures pimples and other skin troubles when externally applied to the affected area.

6. Orange contains an antioxidant that helps children body to fight against free radicals, it also promotes sound sleep when taken before bed.

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