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It is no secret that all of us want to have beautiful, glowing skin but it's hard to maintain. 

It seems like every time we turn around there's a new product or diet that promises to give us perfect skin, but they never seem to work.

What if I tell you that flawless, photogenic and youthful skin is possible with the right products, diets and routine?

For your info, the foods you eat have a direct impact on the health and appearance of your skin. To get a glowing, photogenic, and youthful-looking complexion, you need to include certain nutrients in your diet. By following our tips below, you'll see a noticeable difference in your complexion in no time! Without further due, here are the top 20 key nutrients that are essential for healthy skin.

1. Vitamin A: This vitamin is important for cell turnover, which helps keep the skin looking fresh and radiant. Foods rich in vitamin A include sweet potatoes, carrots, spinach, kale, and eggs.

2. Vitamin C: This vitamin is vital for collagen production, which gives the skin its firmness and elasticity. Foods rich in vitamin C include oranges, grapefruits, broccoli, Brussels sprouts, and strawberries.

3. Vitamin E: This vitamin acts as an antioxidant, protecting the skin from damage caused by free radicals. Foods rich in vitamin E include nuts, seeds, olives, and avocados.

4. Omega-3 fatty acids: These healthy fats help to keep the skin hydrated and supple. Foods rich in omega-3 fatty acids include salmon, flaxseeds, and chia seeds.

5. Zinc: This mineral is important for wound healing and keeping the skin looking smooth and clear. Foods rich in zinc include oysters, beef, lamb, pumpkin seeds, and lentils.

6. Selenium: This mineral also has antioxidant properties and can help to protect the skin from damage caused by UV exposure. Foods rich in selenium include Brazil nuts, tuna, and shrimp.

7. Copper: This mineral is necessary for the production of collagen and elastin, which give the skin its firmness and elasticity. Foods rich in copper include oysters, lobster, dark chocolate, and cashews.

8. Beta-carotene: This nutrient is converted into vitamin A in the body and is important for cell turnover and healthy skin. Foods rich in beta-carotene include carrots, sweet potatoes, pumpkins, and kale.

9. Lycopene: This nutrient is a powerful antioxidant that can help to protect the skin from damage caused by UV exposure. Foods rich in lycopene include tomatoes, watermelon, pink grapefruit, and papaya.

10. Lutein: This nutrient is also an antioxidant and can help to keep the skin looking youthful by preventing wrinkles and age spots. Foods rich in lutein include spinach, kale, eggs, and oranges.

11. Sulfur: This mineral is important for the production of collagen and keratin, which are necessary for healthy skin. Foods rich in sulfur include garlic, onions, egg yolks, and Brussels sprouts.

12. Silicon: This mineral is necessary for the production of collagen and elastin, which give the skin its firmness and elasticity. Foods rich in silicon include oats, barley, brown rice, and strawberries.

13. B vitamins: These vitamins are important for energy production and metabolism, which are necessary for healthy skin. Foods rich in B vitamins include poultry, fish, leafy greens, and legumes.

14. Vitamin K: This vitamin is necessary for blood clotting and wound healing. Foods rich in vitamin K include leafy greens, broccoli, Brussels sprouts, and cabbage.

15. Folic acid: This nutrient is important for cell growth and repair, which is necessary for healthy skin. Foods rich in folic acid include leafy greens, legumes, nuts, and seeds.

16. Iron: This mineral is necessary for the production of hemoglobin, which carries oxygen to the cells. Foods rich in iron include red meat, poultry, fish, tofu, and lentils.

17. Magnesium: This mineral is important for energy production and metabolism, which are necessary for healthy skin. Foods rich in magnesium include dark chocolate, nuts, seeds, and leafy greens.

18. Iodine: This mineral is important for thyroid function, which is necessary for healthy skin. Foods rich in iodine include seafood, seaweed, eggs, and yogurt.

19. Manganese: This mineral is important for the production of collagen and elastin, which give the skin its firmness and elasticity. Foods rich in manganese include pineapple, sweet potatoes, spinach, and rice.

20. Chromium: This mineral is important for blood sugar control, which is necessary for healthy skin. Foods rich in chromium include broccoli, grapes, oats, and chicken.

When it comes to achieving a glowing, photogenic, and youthful-looking complexion, what you eat is just as important as what you put on your skin. By including these 20 nutrients in your diet, you’ll be giving your skin the nourishment it needs to look its best.

This post is sponsored by Perfect Laser Clinics of Australia! You can find their website by searching for the following terms on your web browser:

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For consultation booking, you can contact the specialists from Perfect Laser Clinics at https://perfectlaserclinics.com.au/ if you're interested about their l aser treatments and other beauty treatment options!