Your Food, Your Skin: Why Nutrition Helps Your Skin - But Delivery Is the Missing Piece

Pureglam Beauty
Apr 10
4 min read

As the internet continues to evolve, the way we access information has become more diverse than ever. Knowledge is now more transparent and widely available. While we often believe that our generation has easier access to health information—and holds more science-based views on wellness compared to our parents’ generation—something interesting has emerged in recent years.

We’re starting to hear more about how Gen Z drinks less. Data published by organizations like BBC, Cleveland Clinic, and National Library of Medicine confirms that Gen Z is, in fact, choosing a healthier lifestyle than previous generations.

It brings to mind a timeless quote from William Shakespeare:“Self-love, my liege, is not so vile a sin as self-neglecting.” Written centuries ago, yet it speaks directly to the world we live in today. As our lifestyles, business models, and personal choices continue to shift, there is a clear movement toward health, longevity, and self-care.

From the early global success of Subway, to the rise of poke bowls across Australia, and later the popularity of acai bowls, the way we view food has clearly changed.

Food is no longer just about taste.More people are paying attention to whether what they eat is actually healthy.

“Healthy is the new trend” in the food industry—and this reflects a broader shift in mindset. As the world evolves, our understanding of health must evolve with it.

I remember about 20 years ago, I had a conversation with an older Australian gentleman about tea. He told me that tea was rich in antioxidants—something I had never heard before at the time.

That conversation was my first introduction to the idea of

FAM (Food As Medicine). It also helped me understand the meaning behind the phrase: “An apple a day keeps the doctor away.”

And the truth is—Food As Medicine is not just a concept, it is backed by science.

A study published by the National Library of Medicine reviewed over 100 studies involving more than 43,000 patients. These patients suffered from conditions such as cardiovascular disease, diabetes, and chronic kidney disease.

The findings were clear:

LDL (bad cholesterol) decreased by 5–10%
Metabolic syndrome reduced by around 30%
Significant improvements were seen across chronic disease markers

Even more importantly:

Cardiovascular event risk decreased by 20–30%
Kidney disease mortality dropped by an astonishing 56%

This stands as one of the strongest pieces of evidence supporting preventive medicine—because ultimately, prevention is always better than treatment.

So, does Food As Medicine also apply to everyday skin care? The answer is yes.

In a city like Melbourne—where the climate is dry, the temperature fluctuates, and UV exposure is strong—daily home care can only work on the surface level.

However, when combined with proper nutritional support and absorption, the overall effectiveness of skin care can be significantly enhanced.

To simplify this concept, PUREGLAM Beauty introduces the “ABCDE Rule”—a simple approach based on essential vitamins:

Vitamin A – Skin repair & cell turnover
Vitamin B3 (Niacin) – Barrier repair & oil balance
Vitamin C – Brightening & collagen support
Vitamin D – Inflammation control & skin immunity
Vitamin E – Hydration & antioxidant protection

According to research from the National Library of Medicine, these vitamins play a critical role in skin health, immunity, microbiome balance, and disease prevention.

Vitamin	Mode of action	Skin diseases
Vitamin A	Keratinocyte proliferation and differentiation, mast cell proliferation, expression of TLRs and AMPs	Acne vulgaris, AD (Atopic Dermatitis), psoriasis
Vitamin B3	Antioxidant, antibacterial, anti-inflammatory, and photo-protective effects	AD (Atopic Dermatitis), acne vulgaris, psoriasis, rosacea
Vitamin C	Anti-inflammatory and antioxidant effects, collagen stabilization, and ceramide synthesis	Acne vulgaris, photo-aging
Vitamin D	Keratinocyte differentiation, antibacterial, anti-inflammatory	Psoriasis, acne vulgaris
Vitamin E	Skin immunity, antioxidant, antibacterial, and anti-inflammatory effects	AD (Atopic Dermatitis), acne vulgaris

Now that we understand the importance of these nutrients, PUREGLAM Beauty has also simplified how you can incorporate them into your daily diet.

Vitamin	Top sources	Easy daily choices	Tip
Vitamin A	Liver (beef, chicken) Sweet potato Carrots Spinach Kale	Pumpkin Egg yolk Mango Dairy (milk, butter)	Fat helps absorption → pair with healthy oils
Vitamin B3	Chicken breast Tuna Salmon Turkey Beef	Mushrooms Peanuts Avocado Brown rice	This is the oral version of niacinamide (very popular in skincare)
Vitamin C	Guava (extremely high) Kiwi Strawberries Oranges Capsicum (especially red)	Broccoli Tomato Lemon Papaya	Heat destroys Vitamin C → eat raw when possible
Vitamin D	Salmon Sardines Mackerel Cod liver oil	Egg yolk Fortified milk Fortified cereals	Food alone is often not enough, Sun exposure is the main source (especially relevant in Melbourne winter)
Vitamin E	Almonds Sunflower seeds Hazelnuts Wheat germ oil	Avocado Olive oil Spinach Broccoli	Works synergistically with Vitamin C

Many people feel overwhelmed by the variety of foods and are unsure how to include all these nutrients in their meals. In reality, these foods are already part of our everyday dining—whether eating out or cooking at home.

Here’s a simple example:

Breakfast→ Yogurt + berries + nuts

Lunch→ Grilled chicken + avocado + spinach

Dinner→ Salmon + broccoli + sweet potato

This is a simple introduction to the relationship between food and skin. We encourage you to explore more, discover new recipes, enjoy your meals, and most importantly—take better care of your skin from within.

Because in the end: Your food, your skin.

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