Eat Right for Natural Beauty

What you put inside your body shows in how you look on the outside. Eat right for healthier skin, shiny hair, strong teeth and overall well-being.
By Virginia Castleton
May/June 1976
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Healthy eating keeps you beautiful inside and out.

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From The Handbook of Natural Beauty ©1975 by Virginia Castleton. Permission granted by Rodale Press, Inc., Emmaus, Pa. 18049. 

There's no need to spend part of your hard-earned allowance on store-bought beauty preparations. In fact, most everything you'll need to stay fit and healthy looking can be found right in your own kitchen, as this excerpt from The Handbook of Natural Beauty explains.

"You are what you eat"—there is indeed a measure of truth to the old adage. Regular intake of different kinds of foods is reflected by your body in skin and hair conditions, and in weight gains or losses. While you are caring for your body's external needs, consider also how your diet can help to solve (or create) beauty problems.

The first requirement for health and beauty is a well balanced diet, containing all the vital nutrients in proportions tailored to your physical frame, age, sex and lifestyle. Very basically, aim for a diet that includes a variety of foods from the four major food groups—meats and fish, dairy products, fruits and vegetables, grain products. Feed your skin the same nutrients the rest of your body needs.

Generally speaking, foods that cause problems for healthy skin and hair are the same foods that may harm a healthy body. Try to avoid refined sugar, saturated animal fats, fried or heavily processed foods, and all kinds of junk foods.

Listed below are some foods that should be emphasized in a well balanced diet plan to help clear up specific problems.

The Skin


Helpful foods—fresh fruits and vegetables (and their juices), fish, poultry, lean meats, eggs, whole grain cereals

Supplemental suggestions—brewer's yeast


Helpful foods—polyunsaturated vegetable, seed or nut oils, protein-rich foods

Supplemental suggestions—vitamins A and E


Helpful foods—yogurt, apricots

Supplemental suggestions—brewer's yeast, vitamin B complex


Helpful foods—fresh green vegetables, almonds, sunflower seeds, wheat germ, cranberry juice, cucumbers, liver, carrots, sweet potatoes, apricots

Supplemental suggestions—vitamins A, B-complex, and E, bone meal or calcium lactate, lecithin, magnesium

The Hair


Helpful foods—fresh fruits and vegetables, fish, poultry, lean meats, whole grain cereals

Supplemental suggestions—vitamin B-complex, vitamin A


Helpful foods—one to two tablespoons unprocessed vegetable, seed or nut oil each day, cod-liver oil

Supplemental suggestions—vitamin E, vitamin A


Helpful foods—liver, cod-liver oil, unsaturated vegetable oils, wheat germ, fresh fruits and vegetables, protein-rich foods

Supplemental suggestions—desiccated liver, brewer's yeast, bone meal, lecithin


Helpful foods—liver, wheat germ, blackstrap molasses, sunflower seeds, whole grain cereals, rice polish, seafood, yogurt, cold-pressed vegetable and nut oils

Supplemental suggestions—brewer's yeast, kelp, vitamin B-complex

The Eyes

Helpful foods—leafy green and yellow vegetables, wheat germ, rice polish, molasses, sunflower seeds

Supplemental suggestions—vitamins A, B-complex, C, D and E, brewer's yeast, bone meal or calcium lactate

The Teeth

Helpful foods—crusty and fibrous foods, raw, crisp vegetables, fresh fruits

Supplemental suggestions—vitamins A, C and D, bone meal

The Nails

Helpful foods—almonds, liver, blackstrap molasses, apricots, eggs, wheat germ, whole grain cereals, protein foods, horsetail tea

Supplemental suggestions—vitamin A, brewer's yeast, zinc, calcium lactate


Helpful foods—fresh fruits, raw vegetables, sunflower seeds, apricots, dates, yogurt, fibrous foods


Helpful foods-milk, eggs, cheese, meats, poultry, fresh fruits and vegetables

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