How Proper Nutrition Benefits Your Beauty Regime

Last updated on : October 08 2019

Portrait of a serious beautiful woman with an avocado

The Oxford Dictionary defines "Nutrition" as “the process of providing or obtaining the food necessary for health and growth.” While eating a healthy diet is always a good idea, proper nutrition can benefit other aspects of our lives as well. 

We live in a society that emphasizes outer beauty. However, what many of us fail to realize is that what we fuel our bodies with, directly affects our physical appearance.

Using the right moisturizers, shaving gels, and making sure to replace your razors and makeup frequently is the perfect place to start. But what we put in our bodies is just as important as what we apply topically, and the beauty problems we face.

In this article, we review foods that are good for our beauty and health. First, let’s focus on building the foundation with skin health.

Drink Water

As many of us know, water is an essential part of our diets.

Hydration does several things for our bodies, such as promoting a healthy digestive system, preventing kidney damage, and lubricating the joints. However, water is also a fundamental source of beauty, as well.

Drinking the correct amount of water helps prevent the skin from premature aging. If you are dehydrated, your skin is more prone to wrinkling and other skin disorders, which in the end, makes you appear older than you are.


Like water, avocados help promote hydration to the skin. Not only can they be consumed, but you can apply it topically as well.

Topical application helps repair the damage caused by dehydration and helps reverse the instant effects of sun damage. Avocados are high in Vitamin E, which also helps protect the skin from aging. This fruit has elevated levels of Biotin, which will help to promote health in your hair, skin, and nails.

Consuming avocados has a variety of benefits as well, like lowering cholesterol and triglyceride levels and aiding in heart health.

Luckily, avocados are trendy, and there are plenty of delicious recipes to help them become a part of your regular diet.

Matcha Green Tea

Green tea is a known, excellent health supplement.

Recently the hip version of green tea, Matcha, has taken over the market. Matcha tea is the more concentrated version of green tea, meaning one cup is equivalent to around three cups of regular green tea.

It is also jam-packed full of antioxidants, which are vital for protecting your cells against “free radicals” or the molecules produced by the digestion process. Free Radicals are known to cause premature aging and wrinkles.

Like avocados, you have a choice of ingesting Matcha or applying topically. Matcha tea makes a killer face mask, as it helps reduce aging by being a natural detoxifier for your body. 


Having the right balance of vitamins and minerals is another critical part of a healthy diet.

You must get Omega-3s from your diet since your body doesn’t produce them. Luckily it’s pretty easy to find them in commonly found nuts and fish.

Omega-3s provide an array of health benefits for different parts of the body, such as the eyes, heart, and skin.

If you prefer to take supplements, then incorporate fish oil or algal oil into your routine. However, you should see a healthcare professional before starting any supplement.

The supplement also helps manage the oil production in your skin, reducing the risk of breakouts and scarring. Taking one per day can help reduce the effects of premature aging, allowing you to look younger, longer. 


One of the foundations for better skin is to eat legumes, more commonly known as beans.

Beans break down into amino acids during the digestion process, making them essential for both muscle and cellular growth. Also, they slow physical aging since they are high in antioxidants.

If you’re not a fan of beans, lucky for you, the legume family also includes peanuts. So go for that extra scoop of peanut butter, it’ll help you keep that youthful glow. 

While creating a great foundation with improving skin health is essential to our daily beauty routines. So is hair health. Having a healthy head of hair can make anyone feel confident and unstoppable.

Next, we will be introducing foods that help promote hair health. Although most of these foods provide double duty, by working with the skin too. 


Eggs are an excellent source of biotin and protein, both being essential for luxurious locks.

You can either consume the eggs or make a simple hair mask out of them. Both ways will give you the crucial nutrients for healthy hair.

While eggs are essential for hair growth, don't forget to maintain your hair correctly. Remember to wash and comb your hair regularly since this will help keep your scalp clear of any dirt and excess oils.

Vitamin C

Another essential vitamin to help promote hair growth is Vitamin C.

Vitamin C also contains antioxidant properties. Like skin health, antioxidants are necessary for hair health too. They help aid in the protection of hair follicles against damage from free radicals.

Some foods to consider are berries, broccoli, and of course, oranges.

Sweet Potatoes

Sweet Potatoes are a source of beta-carotene which the human body converts into Vitamin A.

Vitamin A promotes hair health through the production of sebum, which keeps your hair healthy. This vitamin can also speed up hair growth and encourage the growth of thicker hair.

So not only will you have beautiful hair, but you could also have more of it- a win-win.

Sweet Potatoes also promote gut health, vision, and brain function. Just like avocados, there are a million different recipes to help you include sweet potatoes into your regular diet.


Nuts help encourage hair growth because they are a great source of Omega-3s and Vitamin E, which we now know to promote skin and scalp health too. To have healthy hair, you must first have a healthy scalp.

Nuts also provide other health benefits like, limiting inflammation and improving blood vessel function.

Eating the proper foods for scalp health is equally as important as keeping it clean. Wash regularly to keep your scalp clean and free of excess oil.


Much like nuts, seeds are a low-calorie snack that provides the right mix of vitamins you need to stimulate hair growth.

Not only do these little guys pack a punch of Vitamin E but also Vitamin B, Zinc, and Selenium. Vitamin B is also linked to scalp health since it helps create red blood cells, which carry oxygen to the hair follicles.

Besides, Zinc and Selenium are essential for hair health because they also help promote skin and scalp health. Other health benefits of including seeds in your diet are, reducing blood sugar, reducing inflammation, and reducing blood pressure.

The above is a list of some of the essential foods that you can include in your diet to help improve your outer beauty. However, other studies show limiting foods like sugar and dairy, can also help.

Limit Your Intake of Sugar

Eating simple sugars has been in the news a lot lately, solely because of its effects on your weight and overall health.

While most people know that it’s not good to consume mass amounts of sugar, what they fail to realize is the impact it has on your beauty.

Eating simple carbohydrates, like a piece of cake, will cause your glucose levels to spike, resulting in the breakdown of collagen and elastin. Both collagen and elastin are essential to keeping your skin looking young and healthy.

So instead of going for the cake, try supplementing sugar, with a piece of fruit!

Slow Down on the Dairy

From an early age, we learn that eating dairy is an integral part of our diets.

While dairy provides us with the proper amount of calcium needed to build strong bones, it also takes a toll on our looks. Some studies show the reason behind this, is the hormone levels in the milk that we consume.

For a cow to produce milk, it must either be pregnant or have just given birth, meaning the cow has a spike of both progesterone and insulin in their bodies. In most cases, these hormones find their way into the milk.

As many women know, when their hormones change, it causes breakouts and other beauty issues. Limiting dairy can help reduce the chances of breakouts and the effects of aging. If you are worried about your calcium, try foods like broccoli, chia seeds, and leafy greens. 


While physical appearance has become a significant concern to most - it is still important to remember that eating well shouldn’t just be about our physical appearance.

Exercise and a well-balanced diet can not only make you look great but it can also make you feel great too.

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The Kewl Shop is a blog. We write about all things lifestyle with a strong focus on relationships, self-love, beauty, fitness, and health. Important stuff that every modern woman or man needs to know.

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Editor: Charles Fitzgerald

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