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Article by Lyn Craven

Lyn Craven Profile | Email | Website
Lyn Craven Lyn Craven - ND. DMH. DRM. DBT. DPT. Reg. Trainer Cert IV
Specialising in all Female Health & Reproductive Disorders, Digestive/Bowel problems, Chronic Backache, RSI, carpel tunnel,
Stress management, Natural healthy vision and support for Glaucoma
Corporate Health Consultant - Naturopath
Advanced Bowen Therapist, Reiki/Energy Practitioner
Meditation Facilitator & Freelance writer.
Bondi - Sydney
Australia 2000
0403 231 804



Have you ever wondered what foods you might eat to keep youthful and have beautiful skin?

It is important to eat the right kind of diet to look beautiful. There are a number of beauty foods that are healthy and help in enhancing your looks. What we eat has a profound effect on our outward appearance as well as on our physical well-being.  An ideal diet should provide adequate quantities of all the nutrients essential to health and beauty.  And don't forget to nourish your mind!  Since your emotional state impacts on your beauty!


The nutrients which are of particular importance for beauty and their main sources are briefly examined here.


Carrots: Help to maintain the outer layer of the skin to prevent premature aging. It works just like Retin A.

Cheese: Make a slice or two of hard cheese a part of your diet. Cheese helps to prevent bacteria from growing in the mouth and prevents cavities. Ideally select sheep/goat cheese rather than cow.

Citrus Fruits: These fruits hold the skin cells together by forming collagen.

Collagen cannot be added to the skin topically and hence fruits and juices must be made an integral part of your daily diet.

Cranberries: These berries keep the urinary tract lining healthy.

Garlic: Helps to combat wrinkles and restores tissues.

Yogurt: Is high is calcium and helps to keep your smile white and your teeth cavity-free.

Sweet Potatoes: These potatoes are full of vitamin A and vitamin A is known for being an anti-wrinkling agent. The result of eating this vegetable is smoother skin.

Tomatoes: This vegetable does wonders to your skin. Tomatoes are rich in vitamin A, vitamin C and potassium.

Wheat Germ: To get rid of pimples efficiently include two or three tablespoons of wheat germ in your diet. You can add this to your cereal


Vegetables: you should have five-six servings of vegetables daily. Also include one serving of raw, leafy greens.


Poultry:Try to include two servings of turkey or chicken a week.


Fish: Eat cold water fish and deep sea fish 4-6 times a week.


Fruits: Have two to three servings everyday. ½ cup of chopped or sliced fruit is one serving.


Dairy: Have at least 1-2 servings daily. Preferably sheep/goat.


Fats: Olive oil, unsalted butter, avocado, linseed oil


Blueberries for Beauty & Health 

Blueberries have a lot more going for it than simply tasting great.  This little berry is a powerful anti-oxidant and research is now showing that blueberries might be capable of slowing down the aging process due to this fact.

Blueberries are helping to lower the bad cholesterol in your body.  They are also well known for their ability to protect the eyes from macular degeneration. 


Are you having a little difficulty remembering where you put your purse/wallet or anything else?  It seems that this berry can even help to improve memory decline.


It is most important that our body has a good nutritional profile.  We need power packed minerals for our body to function well and nourish all the cells, tissues, organs, muscles, skin and bones etc.  Our vitamin intake from food or supplements is reliant on how balanced intake we have of minerals.


Here is a list of some minerals and vitamins that can help enhance your appearance.





A/Beta Carotene


B Complex


Vitamin C


Vitamin D


Vitamin E


Anti Oxidants


Fats & Oils




Also lots of Water!








Vitamin A / Beta Carotene

Vitamin A is essential for healthy hair and eyes.  It is also important in the prevention and clearing of infections of the skin.  Vitamin A counteracts dry skin, dandruff and wrinkle formation.  It is needed for healthy blood circulation, which gives a glow to the skin.  Vitamin A deficiency can lead to eruptions or dry, coarse, wrinkled skin; dull and dry hair or dandruff; ridging or peeling fingernails; pimples or acne and visual fatigue.

Natural sources of Vitamin A

Cod liver oil, Dairy products – preferably sheep/goat, Eggs – free range, Carrots, Green leafy vegetables, Tomatoes, Papaya, Melon


Vitamin B Complex

B vitamins are vital for clear, luminous skin, youthful looks and for delaying greying of hair. They are essential for healthy skin, hair, and eyes.  Studies show that 40 percent of dermatitis sufferers lack B vitamins.  B vitamins also counteract stress, which has adverse effects on one's appearance.  A deficiency of B complex vitamins can lead to:


Greasy hair, dandruff, dry skin, scaly lips, redness & irritation, premature wrinkles, poor hair growth, grey hair, inflamed fissures at the angles of the nose and mouth.  

Natural sources for Vitamin B Complex

Whole grain cereals, wheat (ideally sourdough sources), pulses, nuts, green leafy vegetables, molasses, meat, liver, and brewer’s yeast.


Vitamin C

Vitamin C, in conjunction with protein, is necessary for the production of collagen-the glue that holds us and our skin together and circumvents sags or wrinkles.  It regulates sebaceous glands to keep skin from drying out; helps prevent facial lines, wrinkles and spider veins; hair tangling or breaking.  Vitamin C is essential for the health of the hair, eyes and teeth, resistance to infection, healing of wounds and firm skin tissues.  Combined with bioflavinoid’s, vitamin C helps with the following:

Ø  Prevents the pigment clumping that the sun turns into age spots


Ø  Strengthens capillaries to avoid easy bruising or the tiny haemorrhages that become spider veins.


Ø  Helps the oil-secreting glands function property to keep the skin from drying out.


Ø  Prevents bleeding of the gums.



Natural sources for vitamin C

Green vegetables, broccoli, cabbage, green/red peppers, raw leafy greens, tomatoes, fresh fruits, like lemon, orange and grapefruit, all citrus fruits, rock melon, kiwi, strawberries, potatoes, parsley, black currants, blackberries, buckwheat, cherries, and grape are rich sources of flavonoids


Vitamin D

Vitamin D is essential for healthy teeth, bones and nails as well as for the assimilation of calcium and phosphorus.  It promotes healthy eyes, skin and teeth.  Deficiency of Vitamin D can lead to dental decay.


Natural Sources of Vitamin D

Rays of the sun – in moderation!  Milk – preferably sheep/goat/lactose free, beef liver, salmon, tuna, unsalted butter, sprouted seeds, synthetic Vitamin D is manufactured from fish liver oils so try and purchase natural cod liver oil or omega 3 oils.


Vitamin E

Vitamin E helps form muscles and tissues to prevent wrinkles and premature aging of the skin.  It helps prevent dry, dull skin, age spots, falling hair and dandruff.  It improves circulation and healing of scars.  Research has shown that large doses of vitamin E double healthy cell reproduction to slow the aging process and forestall premature wrinkling. 


Please Note:

Caution:  If you have diabetes, have low blood pressure or overactive thyroid please check with your physician/naturopath before taking Vit E.

Natural Sources of Vitamin E


Whole wheat bread – preferably sourdough sources, whole grains, wheat germ, milk preferably – sheep/goat, raw or spouted seeds, asparagus, broccoli, brussel sprouts, unsalted butter, egg yolks – free range, leafy greens, liver, olives, soybeans, sunflower seeds, nuts, vegetable oils – preferably olive & linseed



Skin is predominantly protein.  Protein molecules are not absorbed through the epidermis into underlying tissues.  So, you need to supply proteins through the foods you eat daily. A deficiency of proteins is indicated by the skin becoming slack and loose.  Thus, adequate protein is necessary for healthy hair, skin, teeth and nails and for firm skin tissues.


Natural sources for protein collagen-containing protein foods (help prevent and smooth out wrinkles) are:

Avocados, brewer's yeast, dried legumes, nuts, sesame seeds including tahini, sunflower seeds, whole grain cereals.


Other protein foods - (These help your body equalize the balance between new and dying cells.)

Fish, poultry – free range/chemical free, eggs – free range, lean meats, dairy products – sheep/goat, vegetable proteins, soybean, pulses, wheat germ


Fats and Oils

The unsaturated fats in vegetable oils assist assimilation of fat-soluble vitamins A, D so create a fresh-faced look of youth.  One or two tablespoons a day can be used as salad dressing or whizzed in the blender with milk, fruit, or vegetable drinks.


Natural sources of Fat are:

Unsalted butter, (even thought butter is classified as a saturated fat, it is a natural source which the body knows how to metabolise), olive oil, linseed, nuts, seeds, avocado,


Water should be taken in large quantities, from six to eight glasses a day.  This gives the skin the necessary moisture and a dewy look.  Water clears the system of all toxins and keeps the blood free from impurities.  Water also protects the skin against pimples.  In case of insufficient intake of water, the body will draw on all its water reservoirs, including those of the skin, resulting in dehydration of the skin.  In fact some people who complain of fluid retention find that once their water intake increases, they are no longer troubled with fluid retention, this is due to the body reserving fluid as if you were experiencing a drought – the brain triggers a message to conserve fluid, until more is taken on board.



Calcium and Phosphorus

Calcium and Phosphorus work together for healthy teeth, hair, nails and bones.  Calcium helps clear blemished skin and revitalizes lifeless, tired-looking skin.  A deficiency of calcium in the diet can lead to tooth decay and recession of gums.



Chief Dietary Sources of Calcium

Milk products – sheep/goat, whole wheat, leafy vegetables, salmon, sardines, shellfish, soybeans, sunflower seeds, walnuts, orange, lemon.

For people who cannot tolerate diary products they may wish to enhance dietary intake with liquid calcium.  This type of calcium is far more efficiently absorbed that in tablet form and is therefore, more powerfully affective.



Promotes healthy teeth and gums.

Dietary Sources of Phosphorus are:

Dairy products – sheep/goat, egg yolks – free range, fish, poultry – free range/chemical free, lean meats, grains (unprocessed), cereals – preferably rolled oats/muesli, nuts, fruit juices, (preferably in a 30/70% ratio with water being 70%), milk – sheep/goat.


Chromium improves circulation for healthy skin and hair.

Natural Sources of Chromium are:

Brewer's yeast, cheese – sheep/goat/feta, corn oil, liver, clams, lean meat, whole grains



Copper is important for the production of skin pigment and for the prevention of blotches under the skin from ruptured blood vessels.  It also cooperates with other nutrients to

preserve the integrity of the elastic-like fibres supporting the skin.


Natural Sources of Copper are:

Beef and pork liver, chicken – free range, leafy greens, mushrooms, nuts, raisins, shellfish (oysters), and whole grains.



Iodine promotes healthy hair, nails, skin, and teeth.

Natural Sources of Iodine are:

Sea salt, kelp, onions, ocean seafood, vegetable oils – olive/linseed/sunflower



Iron is essential for healthy nails, skin colour, and hair growth.

Natural Sources of Iron are:

Egg yolks – free range, blackstrap molasses, dark leafy greens, dried fruits and legumes, lean meat, liver. whole wheat – preferably sourdough sources.



Magnesium is required to prevent skin disorders.

Natural Sources of Magnesium are”

Almonds, apples, apricots, bananas, bran, corn, dairy products – sheep/goat, figs,  grapefruit and lemons, lean meats, raw leafy greens, soy beans.



Manganese helps to maintain healthy hair.

Natural Sources of Manganese are:

Bananas, beets, bran, coffee, egg yolks – free range, leafy greens, legumes, nuts, pineapple, tea, whole grains.



Helps maintain healthy skin and prevent puffiness.

Natural Sources of Potassium are:

Bananas, citrus and dried fruits, coffee, fresh vegetables, kiwi fruit, lean meats, legumes, peanuts, potatoes, tea.



Maintains skin elasticity.  It helps prevent and correct dandruff.

Natural Sources of Selenium are:

Asparagus, bran, broccoli, chicken – free range/chemical free, egg yolks – free range

milk – sheep/goats/lactose free, onions, lean red meat, seafood, tomatoes, whole grains.


Helps maintain healthy hair, nails, and skin.  It also prevents dermatitis, eczema, and psoriasis.

Natural Sources of Sulphur are:

Bran, brussel sprouts, cabbage, sprouts, cheese, eggs – free range, fish, mushrooms, nuts, peas and beans, wheat germ.



Zinc aids in the formation of collagen.  It helps prevent wrinkles, dry skin and stretch marks, and promotes blemish healing.  Zinc prevents hair loss, and brittle or spotted nails.  Without enough zinc a deficiency of Vitamin A can occur even though the intake of that vitamin appears adequate.


Natural Sources of Zinc are:

Brewer's yeast, eggs – free range, lean red meat. legumes, mushrooms, non-fat dry milk – sheep/goat, pumpkin and sunflower seeds, shellfish (oysters), English spinach,

whole grains.

So, the healthier your diet, encompassing all natural foods, you will shine with youthfulness and beauty!  Have fun, explore new fresh foods and feel and see the amazing benefits they

generate for you.

About the Author:

Lyn Craven is a Practitioner of Naturopathy, Bowen Therapy and Energy/Reiki Therapist and a Corporate Health Facilitator and Presenter for Health Expos.  Helping people manage stress and resolve repetitive painful injuries, achieving greater balance, more energy and healthier lives.

Lyn has written articles on a variety of topics and runs a private practice located in Bondi, Sydney. Australia.  She has created a healing Meditation CD for stress, anxiety and sleep problems. 2 minute sound sample on website.

For further information please see Website

Facebook.  Email:

10 Oct 2011

Last Update: 29 Jul 2012

Article/Information supplied by Lyn Craven

Disclaimer - Any general advice given in any article should not be relied upon and should not be taken as a substitute for visiting a qualified medical Doctor.