There may be some credence to the old saying that “beauty comes from within.” Scientific research shows that the appearance of your largest, most visible organ — your skin — can be directly affected by the vitamins, nutrients and minerals you feed your body.

Do you crave a healthy glow? Before you cough up cash for that pricey spa treatment, try improving your skin woes from the inside out. Best of all, you’ll benefit your overall health and wellness at the same time.

Here are three ingredients for healthy skin:

Vitamin E

Vitamin E works as an antioxidant and is important for healthy skin. Luckily, it’s found naturally in some of the tastiest foods, such as kiwi, eggs, nuts, and green leafy vegetables. Cooking with olive oil is another easy way to get a dose of vitamin E. So in lieu of French fries, try sautéing some spinach in olive oil for a healthful complexion-friendly side dish.

You may also consider taking a vitamin E supplement.


What is astaxanthin? Astaxanthin is a powerful antioxidant that protects cells, organs and body tissues from oxidative damage more powerfully than many other members of its carotenoid chemical family, including beta-carotene, lycopene and lutein.

“Astaxanthin supports healthy skin, especially during sun exposure, acting as a force field to prevent toxic, unstable free radical molecules from attacking your skin and causing premature aging,” says Dr. Gerald R. Cysewski, Ph.D, Chief Scientific Officer of Nutrex Hawaii, a nutritional supplement manufacturer.

Unfortunately, you can’t find astaxanthin by taking a simple trip down the produce aisle in your grocery store. There are only two main natural sources — the microalgae that produce it, and the sea creatures that consume the algae (such as salmon, shellfish, and krill).

Whether you dislike fish, or you simply need a break occasionally, look into incorporating astaxanthin into your diet through supplements, such as BioAstin, which is available in different doses. Beyond supporting healthy skin, a daily dose of 4 mg may also improve cardiovascular health, boost immunity, and promote a healthy inflammation balance.

More information about the benefits of astaxanthin can be found at

Vitamin B Complex

For a thorough beauty treatment, be sure to get plenty of vitamin B. Biotin, which is found in vitamin B complex, is necessary for healthy skin, hair and nails. You can source it naturally by including liver, Swiss chard, whole grains and soybeans in your diet.

With a few tweaks to your diet, you can finally put down the beauty magazine and start dishing out your own advice.



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