In the search for eternal youth and beauty, many people turn to various skincare products and cosmetic procedures. While these external methods can undoubtedly improve someone's appearance, the key to true radiance lies within. Yes, you heard it right!

Beauty starts from within, and when it comes to achieving this coveted glow, focusing on nutrition is absolutely essential!

When we provide our body with the right combination of nutrients, the results are manifested not only in our overall health but also in our appearance. Therefore, it is time to focus on some dietary tips and supplements that can unleash the true beauty potential.

Vitamin E

Vitamin E is a fat-soluble vitamin with powerful antioxidant action, which has been used by the dermatological industry for over fifty years. It eliminates harmful free radicals, which cause skin damage, and has photoprotective properties, so that regeneration of new cells can occur safely. In addition to its benefits for the skin, vitamin E prevents the risk of heart disease, contributes to lung health, and minimizes menstrual cramps.

The main food sources are:

• Nuts, etc.
• Vegetable oils (such as almond oil, sunflower oil)
• Egg yolk
• Leafy vegetables (spinach, cabbage, etc.)
• Various fruits (such as mango, kiwi, avocado)

Vitamin C

Vitamin C is a water-soluble vitamin widely used in both the cosmetics industry and the dietary supplements industry. Its contribution extends beyond boosting the immune system and is also found in the formation of collagen, which helps with elasticity and uniformity of the skin, as well as in the prevention of fine lines and wrinkles.

The main food sources are:

• Vegetables: colorful peppers, spinach, broccoli, cauliflower, cabbage, garlic, etc.
• Fruits: orange, lemon, grapefruit, strawberry, pineapple, etc.

Vitamin D

In addition to its beneficial properties for bones and muscles, vitamin D contributes to the healthy appearance of the skin, as it promotes the growth and maturation of cells. Research has shown that taking vitamin D supplements can help with certain skin conditions, while individuals with acne are likely to have a deficiency of this vitamin.

The best dietary sources of vitamin D:

• Salmon
• Walnut oil
• Tuna
• Mushrooms

Biotin

Biotin or Vitamin B7 has received great attention in the hair care community for its role in promoting the health of the skin, hair, and nails. Studies have shown that B vitamins are key to the proper formation of red blood cells (RBC) that carry oxygen to tissues. Biotin acts as an essential part of enzymes that break down fats, carbohydrates, and other substances and can be found in whole grains, nuts, seeds, spinach, rice, mushrooms, and bananas. Pure plant-based biotin supplements support the health of the skin and nails along with other added benefits such as stronger immunity, endurance, energy, metabolism, enhancement of healthy blood cells, etc.

The best dietary sources of biotin:

• Brewer's yeast
• Calf liver
• Hazelnuts
• Soybeans
• Wheat bran
• Peanuts
• Salmon

Probiotics

Your skin remains healthy as long as there is a balance between good, bad, and harmless microorganisms. However, an unhealthy diet, stress, chronic inflammation, and changes in the pH levels of the skin can disrupt this balance. This can lead to dysbiosis - an imbalance between good and bad microorganisms in the human microbiome. Since probiotics contain various beneficial microorganisms, they can support other healthy bacteria in your body and restore the balance of the skin microbiota.

Probiotics can help with these skin conditions: 

• Eczema: Eczema is a common term for a group of skin conditions that can cause dryness, itching, and inflammation on your skin. Eczema can occur due to a decrease in the level of ceramides - lipids that retain moisture in your skin. Thus, probiotics that produce more ceramides on your skin can also help with eczema.
• Acne: Scientists have found many topical and oral probiotics useful in reducing acne on the skin. Such probiotic skincare products usually contain the beneficial bacterial strains of Streptococcus and Lactococcus.
• Infections from wounds: Some studies have found probiotics useful in wound healing. One study found that the probiotic Lactobacillus plantarum could help in tissue regeneration and prevent infection of skin wounds.

Some of the best sources of natural probiotics:

• Yogurt
• Beans
• Sauerkraut
• Kefir
• Olives

Turmeric

Curcumin can help in wound healing by reducing inflammation and oxidation. It also reduces your body's reaction to skin wounds. This results in faster wound healing. Studies have found that turmeric can also positively affect tissues and collagen. Turmeric is also a possible alternative treatment for acne, a skin condition that occurs when hair follicles are clogged with oils and dead skin cells.

Green Tea

Green tea extract is known to have results that help in reducing signs of aging, such as wrinkles and fine lines. It is particularly beneficial for skin that is affected by conditions related to acne, eczema, psoriasis, rosacea, and other conditions characterized by dryness, itching, inflammation, and irritation.

Beer Yeast

Beer yeast gathers many benefits and is a true ally of health and beauty.
But above all, it is an ingredient rich in proteins, minerals such as magnesium, phosphorus, potassium, iron, calcium, and selenium (an excellent remedy against osteoporosis, also acts as an antioxidant), and all the B-group vitamins (stimulates the immune system, strengthens the cardiovascular system, strengthens nails, hair, and skin). If you have dry skin or suffer from acne or pimples, yeast, thanks to its complex mineral composition, can help you as it cleanses the skin, making it softer and more radiant. In addition, it enhances the growth of nails and hair thanks to specific amino acids rich in sulfur.