As you’ve probably noticed, beauty products are often not the most affordable purchases. In some cases, this is because commercial standards have made women expect to spend a good chunk of money. Other times, like here at Gifts From the Earth, products are handmade with natural, organic ingredients that are inherently pretty spendy. But, no need to fret if you’re on a budget! The vitamins and minerals you consume can (and do) help tremendously with healthy skin and a glowing complexion. Aside from a good cleanser and moisturizer, everything you need to keep your skin beautiful may already be right in front of you!

You Are What You Eat

While practicing a regular skincare routine is essential for maintaining healthy skin, the things you put in your body matter just as much! Try to keep an eye out for these vitamins and minerals and add them to your diet – you’ll start to notice a difference in your skin after 3-4 weeks.

Omega-3 fatty acids help maintain cell membranes that keep harmful toxins out while still allowing moisture and nutrients into the cells. They also help reduce inflammation throughout the body which helps keep skin and hair healthier and stronger, and reduce the chance of breakouts. To get good amounts of omega-3, look for:

Seafood: salmon, herring, oysters, mackerel, sardines, anchovies, caviar

Nuts and seeds: flaxseeds, chia seeds, walnuts, soybeans, hemp seeds

Animal products: pasteurized eggs, meat and dairy from grass-fed animals

Vegetables: spinach, brussels sprouts

Vitamin C is an antioxidant involved in the production of collagen, which is what keeps skin firm. Collagen production slows down as we age, so it’s very important to maintain a vitamin rich diet! Good sources of vitamin C are:

Fruits: pineapples, watermelon, kiwi, guava, lemon, strawberries, oranges

Vegetables: bell peppers, broccoli, spinach, kale, chili pepper, brussels sprouts

Herbs: thyme, rose hips, blackcurrant, parsley

Vitamin E is an antioxidant that protects the skin from UV rays (in addition to sunscreen) and helps protects cell membranes. Vitamin E can help slow signs of aging by protecting against free radicals and other harmful molecules that contribute to wrinkles. Your skin contains more vitamin E than any other nutrient, so it is very important to make sure you have enough of it in your diet! Find vitamin E in:

Vegetables: spinach, avocado red pepper

Nuts and seeds: sunflower seeds, almonds, hazelnuts, pine nuts, peanuts, brazil nuts,

Oils: olive oil, hazelnut oil, sunflower oil, almond oil

Fruits: mango, kiwi

Fish: salmon, rainbow trout, crayfish, lobster

Beta Carotene is involved in the growth and repair of body tissues. When consumed, the body converts beta carotene into vitamin A, so it is often referred to as “provitamin A.” Vitamin A brings a healthy glow to skin, helps strengthen hair, prevents dandruff, and helps with skin cell production in the deep layers of the skin. It can be found in:

Vegetables: sweet potato, carrots, kale, winter squash, spinach, red bell peppers, broccoli

Fruits: apricot, cantaloupe

Last, but absolutely not least, don’t forget to drink at least 8 glasses of water a day. Hydrated skin is happy skin!