Beauty Nutrients Chart

True beauty comes from the inside out. Add more of these nutrients to your diet to improve the tone and health of your skin and hair.

Nutrient	Benefit	Sources
Vitamin C	Vital in collagen formation and skin elasticity	Kiwi, berries, citrus and parsley. Note that these should be eaten raw since all Vitamin C is destroyed by heat.
Zinc	Necessary for collagen formation and may prevent hair graying	Pumpkin seeds and ginger root
Sulfur	Helps build all connective tissue	Cabbage, broccoli, garlic and onions
Silica	Helps maintain skin elasticity. Builds strong bones, healthy nails and glossy hair	Cucumbers, tomatoes, bell peppers and oats
Magnesium	Controls pumps in our cell membranes which help flush wastes and relieve water retention caused by excess salt and other toxins	Green leafy vegetables, almonds, Brazil nuts, hazelnuts
Beta carotene	Protects against oxidative damage and sunburn	Orange fruits and vegetables (carrots, pumpkin, yams, melon, papaya) and green leafy vegetables
Vitamin E	A fat soluble antioxidant that helps protect cell membranes	Olives, avocados, nuts and seeds and also green vegetables
Essential fatty acids	An important component of all cell membranes. Key in maintaining elasticity of our skin, balancing its natural oils and giving it a healthy glow	Raw nuts and seeds and their cold pressed oils. Avoid animal fats and all processed oils.