7 Proven Ways Good Nutrition Can Promote Your Appearance

The kind of diets or nutrition you eat and how well you balance them could go a long way to improve your appearance and make you look more glowing and beautiful.

We believe reading the article below till the end, will convince you that this 12 proven ways of good nutrition can really enhance your appearance and make you look better.


1. Niacin

Niacin or vitamin B3 is an organic compound that plays an important role in skin formation. Found in liver, chicken breast, turkey, salmon, anchovies, pork, and ground beef.

It is highly effective in calming an irritating skin, therefore it is used in many skin care products because of its ability to speed up cell metabolism and reduce aging effects on the skin.

Niacin supplement is an essential nutrient for the skin that treats skin acne and irritations.


2. Vitamin A

Vitamin A helps to improve one’s complexion due to the protective and nourishing properties contained in it that nourish the cell responsible for keeping the skin healthy and firm.

Vitamin A-rich foods include beef liver, lamb liver, sausage liver, cod liver oil, king mackerel fish and salmon.

Deficiency of vitamin A can cause scaly skin and a dull complexion which implies that enough vitamin A content in the body helps to improve complexion and protects the skin from harmful effects.


3. Omega-3 Fatty Acids

Foods rich in omega-3 fatty acids are vital to brain health and physical health as well. It helps to nourish the hair follicles and maintain proper hair growth.

Food rich in these nutrients are walnuts, salmon, sardines, chia seeds, mackerel, and flaxseeds.

Omega -3 fatty acid-rich foods and fish oil supplements keep the hair shiny and promote faster hair growth.


4. Vitamin B Complex

The Eight B vitamins called vitamin B complex are very important for proper body function and metabolism. They are all water-soluble vitamins that help in excretion of waste products from the body through urine.

Vitamin B 12 and B6 are always been suggested as weight loss supplement but there is no medical or nutritional evidence to prove this.

Foods rich in vitamin B complex are liver, legumes, cereals, rice, fish, meat, eggs, milk, cheese, and soy products.

Contrary to this, deficiency of vitamin B12 can cause weight loss; it is always suggested for patients that have lost their weight due to certain ailments to take enough of it.


5. Calcium

Calcium is an important mineral in the body that is needed to maintain healthy bones and teeth. Without healthy teeth, we can't be able to masticate food and other eatables that we have to chew before we swallow them.

On the other hand, the teeth won't be healthy without foods rich in calcium which includes seeds, cheese, yogurt, sardines, salmon, almonds, whey protein, and some leafy vegetables.

This mineral contains nutrients that help to keep the teeth and gum healthy.


6. Foods rich in Vitamin K

The functions of vitamin K majorly lie in treating skin conditions such as dark circles under your eyes, stretch marks, spider veins, scars and dark spots.

Vitamin K is an essential nutrient mainly obtained from fish, legumes leafy vegetables, meats, and fruits; helps to get rid of dark circles, spots and other skin problem in order to keep your appearance captivating.


7. Carotenoids

Carotenoids are organic pigments on plants specifically fruits and vegetables that give them color such as red, yellow, orange. They act as antioxidants that protect the body against free radicals.

They help with your appearance by protecting the skin from damages and keeps it glowing.


8. Avocados

Avocados are rich in fiber, heart-healthy fat and numerous minerals and vitamins that are essential for health. It is packed with antioxidants that help in skin protection against the harmful effect of UV rays.

Its richness in essential fatty acids, help in locking your skin’s natural moisture for a radiant glow and dewy.

So applying avocado oil to your skin will help to stimulate the production of elastin and collagen. For a quick facemask, you can mix half an avocado with a quarter of a cup of greek yogurt.


9. Eat Green Vegetables

Green vegetables are packed with vitamin E, which is very beneficial to the skin’s health. Green vegetables like spinach, asparagus, and broccoli are a good source of vitamin E.

Vitamin E aids in muscle and tissue building, thereby keeping the skin firm and preventing wrinkles.

Vitamin E also helps in restoring skin cells, so if you have damaged skin like a sore, scratch or scar, consuming food rich in vitamin E can help to reduce or heal it quickly.


10. Eat Nuts

Eating almonds will give your skin some good fats it needs to continue being clear and luminous. In general, nuts are rich in vitamin B complex, which does a lot to skin cell restoration, hair growth, and dry skin.

Consuming almonds regularly gives your skin a more youthful appearance and also fights against signs of aging. So for you to promote your appearance, try a handful and natural almonds.


11. Tomatoes

Consuming tomatoes provides lots of impressive health benefits due to its high in lycopene content.

Lycopene is known to be a type of carotenoid that helps to lower the risk of stroke, heart diseases, and prostate cancer.

Tomatoes also help to protect your skin from damaging rays of the sun. Studies have shown that women who eat foods high in lycopene and other plant antioxidants tend to have a measurable decrease in a wrinkle.

Therefore cooking tomatoes with healthy fats like olive oil will significantly increase the absorption of lycopene into the body.


12. Green Tea

Green tea is very high in antioxidants, which can protect the skin against free radicals.

Free radicals are unsafe molecules that usually form during metabolism and in response to stress. Antioxidants help to change their structure so that they will not cause damage.

Green tea is high in an antioxidant known as polyphenols. The polyphenols present can fight against insulin resistance, diabetes, inflammation, and heart diseases.

It also protects the main protein in the skin called collagen from sun damage and helps to reduce some signs of aging.


What Foods Help With Wrinkled Skin?

Everyone wants radiant and smooth skin. What you eat plays a vital role in bringing you closer to that goal. While there is no magic food that removes wrinkles away, the basics are simple.

Go for items that are naturally packed with nutrients such as vegetables, fruits, whole grains, fish, nuts and other types of protein.

Consume varieties of foods, so that you will get all the minerals and vitamins you need. Also, sleep and regular exercise can also be of help.

Consuming complex carbohydrates like oats can help with crepey skin. Oats are low glycemic, which means they don’t contaminate with your blood sugar like refined rice, bread and paste can.

Foods that are high in glycemic are known to cause wrinkles and acne. So consuming oat can help to prevent your skin cells from damage and reduce skin irritation because of a natural plant chemical present in it.

Also consuming oranges is essential too. Oranges are packed with water, so they hydrate your cells and skin. It is an excellent source of vitamin C, which makes it great for your skin.

In general, fruits and vegetables are very good for your skin, so get lots of colors, so you will get numerous nutrients.



I know that this article has given you the insight to award your balanced diets more than you have done. If you have not started treating yourself well, awaken now and go through this article again to know that right nutrient you need to improve your healthy living and physical appearance.

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