Food for glowing skin in a month

If you’re like me, you take care of your skin.

I love to find the products that fit my skin best.

These products must work for you, and they make you feel great (Even if your routine is as easy as a bit of lip balm and a drop of fragrant oil).

So long as your routine products make you feel fabulous and support your beauty with clean and safe ingredients, they are caretakers! Without them, our beauty would be far less amusing, far less colorful, and far less glowing.

But the secret of the beautiful glowing skin isn’t in the color of the highlighter you will wear today—it’s in the radiant base underneath.

Strip away the layers of lipstick, powder, and primer.  What about your skin? How is it looking?

The essential building blocks of skin beauty are the nutrients in the foods we take in each day.

 

Our skin needs not only the radiant anti-aging serum to be glowing and well moisturizing, but it absolutely cannot thrive without fats, protein, and essential nutrients. All these food ingredients can help glowing skin in a month.

What right food gives you that you can’t get in a bottle or a tube is healthy groundwork. When you secure a beautiful foundation, you can take your look in whatever direction you choose.

Try to include the most nutrient-rich foods in your meal plan for a month.

And you’ll see a beautiful glow.

Your Healthy Glowing Skin Must-Haves

BEAUTY NUTRIENTS in food for glowing skin in a month

Vitamin A: Beauty Benefits

• Essential for cell renewal and repair, and production of new skin cells, membranes, and tissues
• Aids in cell turnover, to keep your skin smooth and glowing
• Regulates the activity of the sebaceous (oil) glands
• Important immune-booster
• Extremely protective of our computer-strained eyes
• Defends against UV damage to the skin
• Important for energy production
• Supports nervous and digestive
  function
• Aids in cell reproduction and growth
• Keeps skin calm and moisturized
• Essential for DNA repair
• Helps maintain skin moisture
• Keeps hair strong, with vibrant
  natural color
• Essential for regulating sleep, mood, and appetite
• Prevents dry skin
• Supports healthy hair color
• Powerful support for hair and nails
• Nourishes adrenals
• Essential for healthy metabolism

Eat Pretty Food Sources of vitamin A

Beet greens, butternut squash, carrots, collard greens, kale, pumpkin, romaine lettuce, spinach, sweet potatoes

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Vitamin B1 / thiamine: Beauty Benefits

• Important for energy production
• Supports nervous and digestive
  function

Eat Pretty Food Sources of vitamin B1 / thiamine

Black beans, Brussels sprouts, lentils, nuts, peas, sunflower seeds

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Vitamin B2 / riboflavin: Beauty Benefits

• Aids in cell reproduction and growth

Eat Pretty Food Sources of  Vitamin B2 / riboflavin 

Mushrooms, pastured eggs, spinach

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Vitamin B3 / niacin: Beauty Benefits

• Keeps skin calm and moisturized
• Essential for DNA repair

Eat Pretty Food Sources of vitamin B3 / niacin

Asparagus, peas, sardines, wild salmon

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Vitamin B5 / pantothenic acid: Beauty Benefits

• Helps maintain skin moisture
• Keeps hair strong, with vibrant
  natural color

Eat Pretty Food Sources of Vitamin B5

Avocado, mushrooms, pastured eggs, potatoes

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Vitamin B6 / pyridoxine: Beauty Benefits

• Essential for regulating sleep, mood, and appetite
• Prevents dry skin
• Supports healthy hair color

Eat Pretty Food Sources of Vitamin B6

Bananas, hazelnuts, pistachios, potatoes, spinach, sunflower seeds, wild salmon

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Vitamin B7 / biotin: Beauty Benefits

• Powerful support for hair and nails
• Nourishes adrenals
• Essential for a healthy metabolism

Eat Pretty Food Sources of vitamin B7

Almonds, avocado, chard, legumes, pastured eggs, wild salmon

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Vitamin B9 / folate: Beauty Benefits

• Helps repair cells and synthesize DNA
• Essential for a healthy pregnancy

Eat Pretty Food Sources of vitamin B9 / folate

Asparagus, Brussels sprouts, chickpeas, leafy greens, lentils, sprouts

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Vitamin B12:Beauty Benefits

• Important for metabolism, energy, and brain and nervous function

Eat Pretty Food Sources of vitamin B12

Oysters, pastured eggs, sardines, wild salmon

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Vitamin C: Beauty Benefits

• Essential for the production of collagen and elastin, structural components of skin that keep it toned and firm

• Powerful antioxidant defender
• Important for healthy metabolism • Regenerates vitamin E in the body

Eat Pretty Food Sources of vitamin C

Bell peppers (red, orange, and yellow), Brussels sprouts, cabbage, kale, kiwi, papaya, pineapple, strawberries

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Vitamin D: Beauty Benefits

• A mood booster that functions as a hormone once it builds up to a certain level in the body
• Regulates the antimicrobial defenses of our skin
• Essential for immunity, bone-building, and energy

Eat Pretty Food Sources of vitamin D

Mushrooms, pastured eggs, sardines

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Vitamin E: Beauty Benefits

• Defends against free-radical damage
•  Maintains healthy, moisturized skin and scalp by protecting cell membranes and helping to build red blood cells
• Supports healthy levels of anti-aging glutathione

Eat Pretty Food Sources of vitamin E

Almonds, avocados, chard, olives and olive oil, papaya, peaches, spinach, sunflower seeds, tomatoes

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Vitamin K1: Beauty Benefits

•  Important for healthy blood clotting
•  Strengthens blood vessels to reduce
• dark circles and prevent varicose veins

Eat Pretty Food Sources of vitamin K1

Asparagus, basil, beets, broccoli, Brussels sprouts, cauliflower, chard, collard greens, cucumber, escarole, kale, parsley, red cabbage, spinach

Vitamin K2: Beauty Benefits

• Works with calcium to maintain healthy bones, teeth, and nails

Eat Pretty Food Sources of vitamin K2

Natto, some fermented vegetables

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Alpha-lipoic acid: Beauty Benefits

•  Has hundreds of times more free radical–neutralizing potential than vitamins C and E combined
•  Protects our mitochondria and cells from aging
• Aids in energy production
•  Reduces inflammation
• Regenerates glutathione as well as

Eat Pretty Food Sources of Alpha-lipoic acid

Brewer’s yeast, broccoli, spinach

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Calcium: Beauty Benefits

• Maintains strong and pretty teeth, bones, and nails

• Regulates new skin cell production and wound repair

• Calms nervous function

Eat Pretty Food Sources of Calcium

Acorn squash, almonds, Brazil nuts, broccoli, cabbage, chard, escarole, figs, kale, sardines, spinach

Copper: Beauty Benefits

•  Helps build bones and connective tissue
• Supports healthy skin, hair, and nails • Produces melanin pigmentation in hair and skin
• Important for nervous function

Eat Pretty Food Sources of Copper

Apricots, cashews, chickpeas, coconut, goji berries, leafy greens, lentils, oysters, pineapple, potatoes, pumpkin seeds, tahini

CoQ10: Beauty Benefits

 Protects mitochondria from oxidative damage

• Keeps cell membranes strong
• Helps provide energy to cells
• Defends against chronic fatigue and heart condition
•  Supports healthy metabolism

Eat Pretty Food Sources of CoQ10

Sesame seeds, walnuts

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Glutathione: Beauty Benefits

• Powerful antioxidant
• Protects your DNA by maintaining Telomere length
• Defends mitochondrial health
• Boosts detox
• Strengthens your immunity
• Regenerates free-radical–fighting vitamins C and E in the body

Eat Pretty Food Sources of Glutathione

Artichokes, asparagus, avocado, beets, broccoli, cauliflower, cinnamon, collard greens, garlic, grapefruit, leeks, spinach, sprouts, turmeric, watercress, watermelon rind

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Iodine: Beauty Benefits

• Supports healthy thyroid function
• Regulates metabolism

Eat Pretty Food Sources of Iodine

Sea vegetables like kelp, nori, wakame, and dulse

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Iron: Beauty Benefits

• Essential for the production of red blood cells, the transport of oxygen in the blood, and overall energy
• Strengthens nails
•  Supports strong, shiny hair

Eat Pretty Food Sources of Iron

Acorn squash, hemp seeds, kale, lentils, millet, oats, parsley, potatoes, pumpkin seeds, sea vegetables, spirulina, walnuts, watermelon

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Magnesium: Beauty Benefits

• Relaxes muscles
•  Reduces stress and PMS • Calms nervous function

Eat Pretty Food Sources of Magnesium

Black beans, cashews, coconut, leafy greens, oatmeal, pumpkin seeds, quinoa, zucchini

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Manganese: Beauty Benefits

• Protects mitochondria
•  Helps maintain healthy hair and hair color
• Aids in wound healing
• Builds bones and connective tissue

Eat Pretty Food Sources of Manganese

Chickpeas, cinnamon, figs, green tea, oats, pecans, pineapple, potatoes, spinach

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Omega fatty acids, including alpha-linolenic acid, linolenic acid, EPA, DHA

Beauty Benefits

•  Strong anti-inflammatory nutrients • Strengthen cell membranes and skin barrier
•  Aid in healthy oil production, for well-hydrated skin with fewer blackheads, and healthy scalp and hair
•  Assist in mood and hormone regulation
• Important for brain and eye health

Eat Pretty Food Sources of Omega fatty acids

Algae, Chia seeds, ground flaxseed, hemp seed, nori, sardines, trout, walnuts, wild salmon

or try Krill Oil – The Best Natural Source of Omega-3

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Phosphorus: Beauty Benefits

• Maintains electrolyte balance
• Aids in DNA repair and replication • Supports strong teeth, bones, and immune system

Eat Pretty Food Sources of Phosphorus

Broccoli, brown rice, burdock root, millet, potatoes, pumpkin seeds, quinoa, sardines

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Potassium: Beauty Benefits

•  Important for healthy electrolyte balance and circulation
•  Supports healthy muscle and nerve function
• Helps maintain pH balance in the body

Eat Pretty Food Sources of Potassium

Bananas, butternut squash, chard, potatoes, white beans

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Probiotics: Beauty Benefits

• Support healthy gut flora, which boosts immunity, and help assimilate nutrients that nourish skin, hair,
  and nails
•  Aid in digestive function, which relieves gas and bloating
• Encourage better elimination, taking a significant burden off of your skin

Eat Pretty Food Sources of Probiotics

Fermented foods like miso, sauerkraut, and kimchi, or  probiotic+vitamins supplement

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Selenium: Beauty Benefits

• Maintains skin elasticity
• Protects against free-radical damage

Eat Pretty Food Sources of Selenium

Brazil nuts, coconut water, mushrooms, oats

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Silicon: Beauty Benefits

•  Promotes strength and elasticity of skin and hair

• Important for building collagen and strong connective tissues

Eat Pretty Food Sources of Silicon

Bananas, brown rice, burdock root, celery, cucumbers, leeks, oats, radishes, red cabbage

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Sodium: Beauty Benefits

• Maintains electrolyte balance • Supports nervous function

Eat Pretty Food Sources of Sodium

Miso, olives, oysters, sun-dried tomatoes

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Sulfur: Beauty Benefits

• Supports healthy hair

Eat Pretty Food Sources of Sulfur

Arugula, cacao, garlic, radishes, red cabbage

Zinc: Beauty Benefits

• Important for collagen formation and tissue healing

• Helps regulate oil production
•  Fights inflammation and redness

Eat Pretty Food Sources of Zinc

Chia seeds, chickpeas, mushrooms, oysters, pecans, pumpkin seeds, quinoa, tahini, walnuts

LOW GLYCEMIC FRUITS – GI chart can lie