5 Lesser Known Beauty Nutrients

5 less-known beauty nutrients to help you glow

When we start to piece together the puzzle of harnessing the beauty of food we see how nourishing our whole body with healthy food is central to cultivating our natural beauty. The focus is shifting to what we put on our body, as it needs to also be as nutritious and safe as what we eat.

When we talk about food being fuel for the body, that’s certainly right. But we go much further in the concept of †˜you are what you eat’. Food, in a clean, fresh and natural state, contains active nutrients like antioxidants, vitamins and anti-inflammatories that are essential for our skin, body and mind to operate at optimum levels. We all know how eating healthy food and feeling good on the inside shows on the outside. With an overwhelming array of information on the role nutrients have in relation to your health, it’s not always clear to see the key role nutrients play in supporting your natural beauty. We’ve all heard of the essentials ingredients for keeping our skin, bones, hair and nails in top condition – vitamin C, calcium, iron, potassium and zinc, to name a few. But here are 5 beauty nutrients you may not have heard so much about that, when sourced from food rich in the vitamin or mineral, can make a visible difference for you!


1. Vitamin B3 Niacin

Beauty Role
  • Improves the skin cells ability to utilise oxygen, which allows for the better absorption of nutrients to keep it healthy.
  • The enhancement of metabolic process by way of promoting and sustaining the energy requirements for skin cell reproduction allow for new skin cells which are youthful and vibrant and thereby help to reduce signs of ageing.
  • Reinforces the skin’s natural protection against exposure to the sun which assists in reducing the ageing effects of sun damage.
  • Dermatitis
  • Can produce scaly skin sores & rashes
Top food sources
  • Beef, chicken and red fish
  • Peanuts
  • Fortified breads and cereals
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2. Vitamin B12 Cyanobalamin

  • Encourages the formation of red blood cells that help carry oxygen to the body. Oxygen enhances metabolism processes for the formation, maintenance and division of skin cells.
  • Helps keep blood vessels functioning properly, of which connect to the root of each hair strange. The oxygen transported through the red blood cells allow for healthy hair.
  • Skin lesions associated with hyperpigmentation
  • Drying or cracking at the corners of the mouth
  • Dark or light patches of skin
  • Weak or brittle hair shafts and stunted hair growth
Top food sources
  • Eggs
  • Fish; Salmon, tuna & sardines
  • Lean beef and poultry
  • Dairy products
TIP: It is very important for vegans to take B12 supplements as it can only be consumed from animal products. 

3. Choline

  • Key component in the formation of cell membranes that help to maintain the structure of skin cells by repairing free radical damage to reduce signs of ageing in the skin.
  • A deficiency in Choline will subsequently mean a deficiency in other B vitamins, of which are most crucial to the production of collagen and elastin; compromising tight, toned and plump skin.
  • Low levels can result in inflammation of the skin
Top food sources
  • Eggs
  • Wheat germ
  • Pork, beef and liver
  • Soy beans

4. Molybdenum

  • Important part of an enzyme responsible for detoxifying damaging toxins. The removal of these toxins will allow for the maintenance of smooth and tight skin.
  • Plays a vital role in the body’s utilisation of iron, alcohol detoxification and metabolism of wastes in the cells.
  • A deficiency is rare, though may be present in those whose diet comprises mainly of processed, cooking and canned foods.
Top food sources
  • Black beans
  • Walnuts and lentils
  • Beef liver
  • Cauliflower

5. Selenium

  • Preserves elasticity of the tissue, which assists in maintaining the skins structure and therefore keeps it strong, tight and thus youthful.'
  • Acts to inactivate free radicals that form as a result of inflammation
  • A deficiency may disrupt thyroid function, which can consequently cause hair loss.
Top food sources
  • Brazil nuts
  • Fish; Mackerel, tuna & salmon
  • Meat & poultry
  • Sunflower seeds
  • Grains; wheat germ, barley, brown rice & oats
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