Connect with us


BN Beauty: Omega 3 Fatty Acids, Vitamin B & More! Check out these Hot Tips on Eating your Way to Healthy Skin



I think we can all agree that makeup is great, if applied the right way. And since makeup goes on our skin (which is actually the largest organ of the body), it only makes sense that we keep it healthy.

There are so many creams/balms/toners/cleansers/masks that promise healthier skin, but let’s take it back to the basics and talk about what we put IN our body and not just on it.

Omega-3-Fatty AcidsSardines, Salmon, Tuna, Cod Liver Oil etc
BN Beauty Eat your Way Healthy by Temi Akingbe - BellaNaija - October 2013004

These help the skin by regulating oil production to boost hydration and prevent breakouts. These ‘good’ fatty acids can also help block the release of the UV-induced enzymes that eat away at our collagen, causing lines and sagging skin.

Vitamin AGreen Leafy Vegetables, Carrots, Lettuce, Mangoes, Sweet Potatoes etcVegetables

Foods rich in this vitamin are great at helping skin produce fresh new cells, which reduces dryness (flaky foundation, anyone?). Orange-Red vegetables (Carrots, Tomatoes etc.), good sources of Beta-Carotene (which our body converts to Vitamin A) are good antioxidants and prevent cell damage. Cooking tomatoes also releases Lycopene, which helps maintain the cellular functions in the skin.

Vitamin C Citrus Fruits, Tomatoes, Hot Peppers, Strawberries, Herbs (thyme, parsley), Broccoli etc BN Beauty Eat your Way Healthy by Temi Akingbe - BellaNaija - October 2013007

This vitamin aids in the body’s production of collagen, a protein that forms the basic structure of your skin. Vitamin C is also an effective antioxidant.

Vitamin ENuts (especially Almonds), Green Leafy Vegetables etcBN Beauty Eat your Way Healthy by Temi Akingbe - BellaNaija - October 2013008

Vitamin E is probably the most important vitamin that is essential for healthy skin. It is is an effective antioxidant that helps fight free radicals in your body. Free radicals are caused by a number of factors such as sun exposure, pollution and smoking – These all cause aging of the skin. Vitamin E can also help combat lines, wrinkles and age spots.

I especially love this vitamin because it helps prevent sun damage, and we all know that this is a real concern in Nigeria where it is sunny almost all year round. I try to always have a pack of almonds nearby: at home, work, and on-the-go so I can give my system little boosts of Vitamin E goodness all day. Honestly, if I didn’t have a full time job that required me to look presentable, I would wear an almond paste mask all day.

B-VitaminsFish, Crab, Beef, Lamb, Cheese, Eggs etcBN Beauty Eat your Way Healthy by Temi Akingbe - BellaNaija - October 2013009

Vitamin B12 helps to regulate your skin’s pigment production and location, preventing hyperpigmentation – the darkening of skin in certain parts of your body. Vitamin B3 is used to improve the appearance of some skin conditions, whereas Vitamin B5 can help to minimise breakouts by helping the body to breakdown oils. Biotin can also help prevent problems with dry skin. B-Vitamins cannot be stored by the body and have to be consumed regularly in the diet.

As you can see, it is possible to maintain a healthy skin diet with so much of the food we consume regularly and although it is better to get your vitamins and minerals from food, healthy supplements are also a good addition to any diet.

Just writing about green leafy vegetables, cooked tomatoes, hot peppers and fish is making me want Efo, which I think I will have for lunch (in the interest of healthy skin, of course). Always remember to eat everything in moderation.

What are some other foods you know are rich in vitamins and minerals and are good for the skin?

Photo Credit: | | | |
BN Beauty Tips for the Woman on the Go - BellaNaija - September 2013 (1)Temi Akingbe is the Head of Marketing at House of Tara. An accidental beauty buff, she combines her love for marketing, branding and beauty to bring you quick and easy tips for the everyday woman. For inquiries, contact [email protected].


  1. praisy

    October 11, 2013 at 9:24 am

    okay o.

  2. Bex

    October 11, 2013 at 9:49 am

    Nice article, only that most of this fruits are not easy to find in Nigeria and cost an arm and a leg when you do find them….

    Check out my food blog
    Read, Comment, Follow and COOK!!

  3. Bex

    October 11, 2013 at 9:49 am


  4. Gistyinka Blog

    October 11, 2013 at 10:01 am

    Nice share..

  5. Grace E

    October 11, 2013 at 12:03 pm

    Health is wealth

  6. amarachi

    October 11, 2013 at 2:03 pm

    nice 1

  7. amarachi

    October 11, 2013 at 2:18 pm



    October 11, 2013 at 3:11 pm

    Fruit and veggies for beautiful skin (Naija version)
    fruits: oranges, guavas, mangoes, bananas, coconuts, soursop, avocadoes, tamarinds/ icheku, tigernuts, tomatoes, tatashe
    Veggies: Pretty much any green leafy veggie, garden eggs, tomatoes…
    Root veggies: sweet potatoes, yams, carrots
    legumes: Beans, chickpeas…
    Tea: lemongrass, basil (scent leaf)…
    Cereals: brwon rice, corn, millet, sorghum, ukwa/breadfruit


    October 11, 2013 at 3:15 pm

    nuts and seeds: eguisi, groundnuts, sesame seeds


    October 11, 2013 at 3:17 pm

    you dont have to spend arm and a leg to eat healthy in naija.just buy local produce and you’ll be fine

  11. okk

    October 11, 2013 at 6:57 pm

    So someone in marketing is telling me what to eat to have healthy skin? issorait. Not that I’m putting her down but if bella naija will post an article on health, at least let it be from an expert. Otherwise, I will just take everything with a grain of salt.

  12. yemi

    October 12, 2013 at 8:24 am

    good stuff.

  13. Erin

    November 22, 2013 at 12:15 pm

    Healthy is the new skinny. Meaning you don’t have to skinny you just have to be fit. Feel good about yourself. Thank you for sharing such helpful stuffs.

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Tangerine Africa

Star Features