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The Well-Nourished Skin

Updated on June 17, 2013

Since most of what we eat today can cause dull skin, the idea of going "more natural" has become very appealing. Many of us have started to eat fresh and healthy foods to reduce the amount of toxins in our diet which is the first thing towards a lovely complexion. But, have we really given our skin what it needs to glow beautifully?


The world is abundant of nutritious elements and one is water - the most forgotten nutrient. Water has the biggest power to rid the body of toxins and is the number one key to keep the skin moist.

If hand and body lotions are what we consider synthetic ways to calm, soften and smooth away dry patches on the skin from the outside, water is the most natural way to get your skin detoxified, softened and hydrated from the inside.

Water enhances the benefits of vitamins and other antioxidant nutrients in your body. It works to make your moisturizers and sunscreens work better by providing adequate hydration and help return your skin to suppleness.

A, C, and E on the Skin Subject

Vitamins ACE are the known "beauty" vitamins.

Vitamin A is essential for soft tissue, mucous membranes and the skin in general. It helps heal scar tissue and acts as a strong "barrier" that protects the skin against UVA rays. Vitamin A helps even out skin tone, diminishes fine lines, wrinkles and blemishes. It also reduces pore size and improves skin texture. Vitamin A aids in the production of collagen, which supports the tissues of the skin.

Natural sources of this vitamin are egg yolks, milk, dairy products and fish oil, along with foods that are rich in beta-carotene.

Vitamin C is an antioxidant that slows the rate of free-radical damage. Since vitamin C is known as ascorbic acid, it is also the key to the production of collagen, a protein that aids in the growth of cells and blood vessels that makes the skin firm. Vitamin C has the ability to rejuvenate, moisturize, soften, exfoliate and cleanse the skin.

This is why some night creams contain vitamin c to help the skin fade out freckles and sun spots while you're sleeping. Providing your skin with this night skin regimen along with the real and soluble vitamin c thoroughly moisturizes and repairs skin tissues while you're asleep. It's getting both ends of the world!

Vitamin C is naturally found in citrus fruits like oranges and lemons, berries, melons, and peppers.

Vitamin E

Vitamin E, is a very powerful antioxidant that promotes skin elasticity. It is an essential nutrient your skin needs to retard the aging process by keeping the lipid and collagen fibers oxidized.

One of the benefits of vitamin E on the skin is providing a chemical known as d-alpha tocopherol (the natural vitamin-E) that works hand in hand with beta-carotene, lycopene and other carotenoids in protecting the skin from the influence of the many external factors like the free radicals pollution, dirty air, gas fumes and garbage.

Fruits and Vegetables

Eating fruits and vegetables is necessary for the overall health of your skin.

Foods rich in beta-carotene are the number one beauty food group. They have that distinct yellow and orange colors which are responsible for those rosy cheeks and a nice golden hue to tanned skin. It is rich in phytonutrients that is easily absorbed by the body and converted into retinol which is the most potent and active form of Vitamin A. Beta-carotene efficiently works with other antioxidants vitamins C and E to fight free radicals.

Fresh Fruits with Yogurt Dip
Fresh Fruits with Yogurt Dip | Source
Fresh Fruit and Vegetable Salad in Vinaigrette
Fresh Fruit and Vegetable Salad in Vinaigrette | Source

Foods such as carrots, pumpkin "squash", sweet potatoes, tomatoes, cantaloupes, mangoes, watermelon, grapefruit, melon, papaya, cherries, plums and turnips are rich in beta-carotene. Don't forget broccoli, collar greens, mustard greens, lettuces, kale, and chilies.

Blackberries, blueberries, strawberries, and plums are the fruits with the highest total antioxidant capacity of any food. They work hard in the repair of sun-damaged skin.

Plenty of Sleep

Hard for busy people, but plenty of sleep is essential to help the skin nourish itself. Plenty of sleep allows the skin to rest so cells can regenerate properly, giving out fresh, new skin cells to replace the old one. This process happens quicker at night compared to daytime.

When the skin is bombarded with UV rays, pollution and other environmental factors during daytime, all these can cause your skin to dehydrate, produce lines, wrinkles and sun spots. When you sleep at night, the skin repairs itself to reverse this damage. So if you give your skin plenty of sleep, all the night’s work is done more efficiently, and the next day, your skin is better able to protect itself.

Many claims that the concept of “beauty sleep” are part of the old wives tale. Tale or truth, your skin doesn't lie. When you don’t get enough sleep, your skin shows it.


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    • Tonipet profile image

      Tonette Fornillos 5 years ago from The City of Generals

      Glad you have dropped by, James. Perhaps a focus on improving the health is what is needed to get us all on the go. Thank you for votes and for SHARING. You are wonderful. Blessings to you.

    • Olde Cashmere profile image

      Olde Cashmere 5 years ago from Michigan, United States

      Thank you Tonipet for providing us with these awesome tips on improving the health and appearance of our skin. Voted up, shared, useful, and awesome :)

    • Tonipet profile image

      Tonette Fornillos 5 years ago from The City of Generals

      My dear dghbrh. To be a pure vegetarian is a special gift to your body. I'm no vegetarian but thankfully I try to get a fair share of my veggie needs. Thanks for stopping by and for the votes. Best of all.

    • dghbrh profile image

      deergha 5 years ago from ...... a place beyond now and beyond here !!!

      very informative hub.....i like fruits and i am a pure its nice the to know the benefits:-)

      voted up and useful.

    • Tonipet profile image

      Tonette Fornillos 5 years ago from The City of Generals

      Some people hate the taste of veggies which is perfect to juice them:=) So glad you're another healthy spy your body will thank you for the care. Thanks for liking my hubs. Take care my friend.

    • unknown spy profile image

      IAmForbidden 5 years ago from Neverland - where children never grow up.

      hi tonipet..i love your hubs. fruits and vegies are very important for our body and health. great info!

    • Tonipet profile image

      Tonette Fornillos 5 years ago from The City of Generals

      Hi wwolfs,

      You're right, lack of sleep certainly can make one feel miserable that no amount of make-up can hide. Thank you for liking my intro and welcome, I really hope my old-fashioned heart can help bring some arts of those times back - kind of in my own little way. Glad to have made you smile on the simpler things in life. Happy to be your fan wwolfs. Cheers! - Tonipet

    • profile image

      wwolfs 5 years ago

      Tonipet - This is a great hub! Everything you've listed is so important. I think there is so much truth to the beauty sleep concept, too. Lack of sleep certainly can make one feel miserable and definitely takes a toll on the skin.

      I just love your introduction about yourself and your welcome to your old-fashion page. There are so many nice things about those times and even further back. Many beautiful antiques and the quality of the workmanship on some of the furniture is amazing. You definitely make me smile on the simpler things in life. That is quite charming. Thank you so much for sharing!

    • Tonipet profile image

      Tonette Fornillos 5 years ago from The City of Generals

      Hello creativelycc. Wow, thank you for the very inspiring comment. Glad to know you found great info and that you enjoyed reading. You're an inspiration to others. I'm smiling BIG :=)... Thanks for being wonderful!

    • creativelycc profile image

      Carrie L. Cronkite 5 years ago from Maine

      Excellent article. It's so easy to take drinking water for granted and forget to drink enough of it. It is so beneficial for healthy skin. Great information on vitamins and fruits need also. The photographs are beautiful. Really enjoyed reading this article!

    • Tonipet profile image

      Tonette Fornillos 5 years ago from The City of Generals

      Thank you Steph, that was inspiring. If we all take time to consider healthy tips like these, we're all on the way to better health. Wonderful of you!

    • stephaniedas profile image

      Stephanie Das 5 years ago from Miami, US

      These simple things are so important, yet so many people don't take full advantage of them. I like the way you wrote this hub. Voted up.

    • stephaniedas profile image

      Stephanie Das 5 years ago from Miami, US

      These simple things are so important, yet so many people don't take full advantage of them. I like the way you wrote this hub. Voted up.

    • Tonipet profile image

      Tonette Fornillos 5 years ago from The City of Generals

      Thanks for that kerlynb. You have cited an eye-opener about the importance of antioxidants.

      I’m also taking Vit C ascorbate and 400 mg daily of the vitamin antioxidant E. I too, so believe taking antioxidant vitamins in appropriate amounts help build protection in the body tissues especially with the kind of lifestyle we have today. Having them to go with a healthy diet of fruit and vegetables, they play importantly in maintaining general health, especially the skin.

      The great studies would surely support antioxidant levels in the body in a controlled way that can help extend life with better health as they were not intended for the prevention of mortality, on the first place.

      I guess having recommended doses every day is just right and let's continue the beauty habit! Perhaps we just have to wait until the medical world would stop the use of supplemental antioxidants among us. I wish that does not happen :-) Thanks for the interesting comment. Very useful to everyone!

    • kerlynb profile image

      kerlynb 5 years ago from Philippines, Southeast Asia, Earth ^_^

      I love fruits and veggies! It makes me happy when I eat them. I'm like thinking that my skin and my whole body would thank me for eating all these superfoods - super rich in vitamins.

      There's a recent report though about some American scientists who concluded in their 20-year research that antioxidant supplements can actually shorten lives of women. I haven't even read the full report but I'm beginning to get worried already. You see, I take 500 mg of Vit C supplements everyday.