Glow From Within: 7 Skin-Loving Nutrients and Where to Find Them

Dermatologists Dr Jushya Bhatia Sarin and Dr Ankur Sarin have simplified the science of skin nutrition by spotlighting seven essential nutrients that support glowing skin, strong immunity, and overall wellness. Their recent guide breaks down vegetarian and non-vegetarian sources for each nutrient, making it easier for everyone to build a skin-friendly diet.

Key nutrients and their sources:

1. Iron  
Vegetarian: Beetroot  
Non-vegetarian: Chicken liver  
Iron boosts energy and oxygen circulation, vital for skin cell regeneration  

2. Vitamin B12  
Vegetarian: Limited natural sources; supplements often recommended  
Non-vegetarian: Eggs  
Supports nerve health and red blood cell production, preventing dullness and fatigue  

3. Protein  
Vegetarian: Tofu  
Non-vegetarian: Chicken  
Essential for skin repair, muscle strength, and hormone balance  

4. Vitamin C  
Vegetarian: Amla (Indian gooseberry)  
Promotes collagen production, immunity, and skin healing  

5. Glutathione  
Vegetarian: Avocado  
Known as the master antioxidant, it reduces oxidative stress and brightens skin  

6. Collagen  
Non-vegetarian: Bone broth  
Improves skin elasticity, joint health, and slows aging signs  

7. Calcium  
Vegetarian: Leafy greens, fortified foods  
Non-vegetarian: Dairy products  
Strengthens bones, teeth, and supports muscle function  

This nutrient roadmap offers a practical approach to skincare from the inside out, blending ancient wisdom with modern dermatology. Whether you’re vegan, vegetarian, or omnivorous, these everyday foods can help you nourish your skin naturally.

Sources: NDTV Health, MDPI Nutritional Dermatology, Marie Hayag MD