How to Nourish Radiant Skin From Within With 6 Key Nutrients

How to Nourish Radiant Skin From Within With 6 Key Nutrients - Expert tips on skin-friendly nutrients, everyday eating habits, and an easy homemade juice to support healthy, radiant skin.

Udumbara Udumbara
Aug 9, 2025 - 10:04
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How to Nourish Radiant Skin From Within With 6 Key Nutrients

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If you want healthy skin and a strong metabolism, chances are you do not need expensive skin care products. If you get enough nutrients from your daily diet, that is normally sufficient to maintain naturally radiant skin with ease. Nutritionist Liao Xinyi introduced six key nutrients that help support beauty in NTDTV’s “She Health” program and shared a simple, effortless homemade beauty drink to help you create radiant skin from the inside out.

Easy Homemade Beauty Drink

Liao introduces a drink that can be easily made to help keep your skin in great shape.

Servings: 1

Ingredients:
  • 130 grams oranges
  • 20 grams celery
  • 20 grams apple
  • 20 grams raw onion
  • 120 milliliters water
Instructions:
  • Add all ingredients to a juicer with water and blend into a juice.
  • Keep the pomace to retain dietary fiber.
  • Serve and enjoy.
Health benefits:
Orange: Contains vitamin C, a powerful antioxidant.
Celery: Contains potassium ions, which support water metabolism.
Apple: Contains magnesium, which can help make the skin appear rosy, shiny, and elastic.

Raw onion: Contains sulfide, which helps lower blood sugar and acts as an antioxidant.

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She Health/The Epoch Times

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Liao noted that eating raw onions helps retain their nutritional value. If you are allergic to onions, you can use garlic instead, which also contains sulfide and can provide similar benefits.

Freshly prepared fruit and vegetable juice is best enjoyed immediately to preserve its nutrients, Liao said. If you cannot have it right away, refrigerate it and drink it as soon as possible to reduce nutrient loss due to oxidation.

Skin Care Tips

In addition to taking in adequate nutrients, Liao said that to maintain healthy skin, you should also pay attention to the following:

1. Reduce High-Sugar and High-Fat Diets

Excessive intake of sugar—especially high-sugar sweets such as cakes and pastries—can negatively affect the skin and accelerate aging. Studies have shown that sugar reacts with protein in the body to produce glycation end products, which reduce skin elasticity and make the skin appear inflamed, dry, and wrinkled.

However, not all sweets have the same effect. For example, dark chocolate with 80 percent or more cocoa has a smaller negative effect on the skin due to its low sugar content and higher oil content.

Fried foods contain peroxidized low-quality oils, which are very different from the natural, high-quality oils in nuts or avocados. These unhealthy oils may cause skin inflammation, trigger allergies, and even accelerate aging. Long-term consumption of fried foods may render the skin sensitive and fragile, reducing its natural luster.

2. Eat More Fruits and Vegetables and Stay Hydrated

Maintaining adequate water intake along with fruits and vegetables supports metabolism and helps keep the skin moisturized.

3. Keep Exercising and Sweating

Regular exercise promotes sweating, helps discharge waste through the skin’s pores, and leaves the skin cleaner and more complexion-friendly.

Debunking the Myth of Plant Collagen

Collagen is essential for skin, joint, and bone health. As we age, the body produces less collagen, which may cause the skin to lose elasticity and increase wrinkles. Taking in collagen—found mainly in animal foods such as pig skin, chicken feet, and fish skin—is an effective way to supplement.
Plant-based collagen refers to plant-derived polysaccharides, such as those found in snow fungus (Tremella) and black fungus (Auricularia). Although these plant polysaccharides do not supply collagen directly, they can help stimulate collagen production within the body. Research shows that polysaccharides from snow fungus may reduce skin moisture loss and collagen degradation caused by ultraviolet exposure.

6 Nutrients for Beauty

Liao noted that getting the following nutrients through diet can help skin appear healthier and more vibrant:
1. Vitamin E

Vitamin E is a powerful antioxidant that helps the skin combat free radicals and slow aging. It is commonly found in foods rich in natural oils, such as olive oil and nuts. Liao suggested adding nuts to salads or meals as a convenient way to supplement vitamin E and support skin health.

2. Vitamin C

Vitamin C supports collagen synthesis and helps maintain skin elasticity. Citrus fruits, guava, and kiwi are rich in vitamin C. Vegetables such as green peppers and other colored peppers are also excellent sources. However, vitamin C breaks down easily at high temperatures, so it’s best eaten through raw fruits and vegetables.

Fruits high in vitamin C (per 100 grams):
Guava: 228 milligrams Kiwifruit: 74.7 milligrams Orange: 59.1 milligrams
Vegetables high in vitamin C (per 100 grams):
Red bell pepper: 142 milligrams Yellow bell pepper: 139 milligrams Green bell pepper: 99.5 milligrams Broccoli: 91.3 milligrams
3. Dietary fiber

Dietary fiber promotes gastrointestinal motility, helps eliminate waste and toxins, and may improve complexion. Liao recommends eating fiber-rich foods such as whole grains, beans, root vegetables, and leafy greens to support skin health.

4. High-quality fat

Fat is a key component of cell membranes and helps maintain skin elasticity and moisture. As we age, changes in fat distribution can lead to dry skin. Liao recommends eating more foods rich in natural fats, such as nuts and avocados, to help maintain skin plumpness and radiance.

5. Protein

Protein is the foundation of collagen and essential for maintaining skin firmness. Liao said that foods like eggs and milk are good sources of protein. Pairing them with vitamin C-rich foods can further support collagen synthesis and enhance skin elasticity.

6. Phytochemicals

Phytochemicals—naturally occurring compounds in colorful fruits and vegetables—offer powerful antioxidant effects. For example, anthocyanins, found in black and dark purple foods, may help delay skin aging. She recommends adopting a “rainbow diet”—eating a variety of fruits and vegetables in different colors—to gain a wide spectrum of skin-supporting benefits.

With balanced nutrition and good eating habits, it is possible to cultivate naturally translucent, healthy, and beautiful skin from the inside out.

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