Beautiful skin outside reflects inner well-being.

Your skin is the largest organ in your body. Its also the first place to show signs of aging and deteriorating health. Common skin issues—like acne, dryness, and irritation— can indicate further health problems that lurk underneath the surface.

Dr. Georgiana Donadio, founder of the National Institute of Whole Health, explains, “Your skin is the fingerprint of what is going on inside your body, and all skin conditions, from psoriasis to acne to aging, are the manifestations of your body’s internal needs, including its nutritional needs.”

Your skin health is directly related to your nutrition. Become the watchdog of your own health.

Look for signs of poor skin conditions, such as:

  • Acne – Skin overproduces oil and irregularly sheds dead skin cells.
  • Blotchy/uneven skin tone – Skin is malnourished, tired, and dehydrated.
  • Flaky – Skin is dry, dehydrated, and irritated, perhaps related to a skin condition like psoriasis or a thyroid disorder.
  • Hyperpigmentation – Skin has dark spots linked to UV damage, medications, or existing clinical conditions, like pituitary tumors or liver disease.
  • Rash – Skin shows patches of redness and inflammation which may be an allergic reaction to an irritant; rashes may also be caused by fungal or bacterial infections or more serious illness.
  • Wrinkles – Skin loses elasticity and shows signs of sagging, stress and environmental damage from smoking, UV damage, or pollution. Some wrinkles are inevitable, though premature aging can be minimized.

Whilst it may be tempting to slather your skin with the latest beauty products and anti-aging remedies, you may be wasting your money if you fail to address internal health issues first. You can have glowing, supple, youthful skin free from conditions like acne, eczema, and psoriasis when you give your skin the support it craves with five key nutrients.


  1. Biotin– is a water-soluble vitamin and essential enzyme cofactor that helps regulate fatty acid metabolism. Your skin thrives on balanced fat production. Fatty cells will protect the skin’s surface against environmental damage, as well as flakiness and irritation caused by dehydration. Biotin further supports balanced nervous system response, macronutrient metabolism, and psychological function.
  2. CoQ10. This important skin nutrient is often called vitamin Q. CoQ10 is essential in the production of cellular energy and also provides protective antioxidant benefits. CoQ10 becomes even more important with age, since CoQ10 levels in the body decline with aging. Cells become less efficient in energy production and antioxidant protection, and signs of age—especially wrinkles— will appear. Even more potent benefits can be found in the reduced form of CoQ10, ubiquinol. Research supports that ubiquinol offers more efficient absorption and enhanced bioavailability compared to other forms of CoQ10.
  3. Curcumin. Turmeric extract is renowned for its ability to retard inflammatory enzymes. It is also a potent antioxidant that can neutralize harmful free radicals to curb damage, and support skin health. Potent curcumin at high doses can National Psoriasis Foundation.
  4. Copper. This vital mineral is required for healthy connective tissue, iron transfer, immune function, hair pigmentation, and skin pigmentation. Copper is a trace mineral that can be found in all body tissues and works as a protective antioxidant. Copper supports collagen formation and skin elasticity to reduce the effects of premature aging.
  5. Magnesium. This critical mineral is commonly deficient in Western populations. Topical magnesium gel or oil can absorb directly into the skin to support detoxification, stress and the formation of healthy skin tissue. Increasing dietary intakes may benefit symptoms of dermatitis, eczema, psoriasis, and acne.


Even with these five healthy skin nutrients, it will be impossible to transform your skin if you don’t also make changes to your diet. If you still eat commercial, processed foods high in carbs and sugar, your skin will still suffer.

  • Eat 9-14 servings of fresh or frozen veggies a day.
  • Eat 5 servings of antioxidant-rich, dark- skinned fruits a day.
  • Eat 2 avocados a day, the all-time superfood.
  • Eat 5 servings of beans, nuts, and seeds a day (soaked, mashed nuts and seeds).
  • Eat 3-4 servings of oily fish a week, such as salmon, sardines, or mackerel.
  • Eat pasture-fed meats or chicken in moderation, if you eat meat.
  • Enjoy hemp, omega 3, krill, olive, and coconut oils liberally.
  • Drink 8 glasses of distilled or filtered water a day with a pinch of bicarbonate of soda.
  • Take 3-5 teaspoons of sea or rock salt a day in food or water, with an iodine supplement.

You can eat your way to healthy skin.

Importantly, it is critical to cut out all starchy carbohydrates and eat a nutritious, wholesome diet. Eliminating pastries, cookies, cereals, breads, potatoes, and pasta can help to minimize skin outbreaks. This is especially urgent if you have a skin condition with regular flare-ups, like eczema, acne, or psoriasis.

After revitalizing your diet, you can focus on the right nutrients to restore skin health—biotin for glowing skin, CoQ10 to minimize wrinkles, curcumin to calm inflammation, copper for healthy pigmentation, and magnesium for detoxification and new skin growth. Bless your skin with balanced nutrition.


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