Proteins

Proteins are needed for repair of body tissues. The skin and hair need enough protein and the deficiency causes dull and dry skin and scalp. Vegetarians specially need to plan their diets carefully to include protein rich foods such as soya beans, sprouts, cheese, milk, grains, peas & beans.

Carbohydrates

Sugar is one of the carbohydrate rich food. Excess carbohydrate which is not needed to supply immediate energy demands, is stored as fat. Instead of sugar, add brown sugar or honey to your diet. Both help purify blood and cleanse the body of toxins. Instead of white bread and white flour (in which the nutrients such as vitamins and fiber are removed during refining) use brown bread and whole wheat flour chapattis.

Fiber

Fiber is very important. This indigestible carbohydrate is concentrated in the peels & rinds of fruits and vegetables and in the outer layers of grains and pulses. Fiber rich foods promote radiant flossy skin and clear eyes.

Fat

You need very little fat, but a little is necessary for good circulation and supple & soft skin.

Vitamins

Adequate supply of vitamins is very helpful in maintaining a healthy and glowing skin; and preventing premature ageing. Revitalize your skin with a regular intake of vitamins.

Vitamin A

It helps repair body tissue, prevents skin dryness and postpones ageing. Make sure you get lots of Vitamin A by supplementing your diet with milk, cheese, eggs, butter, spinach, broccoli, carrot and fish oils. Vitamin A is fat soluble. This kind of fat gets stored in the liver, so make sure you do not have it in excess.
Vitamin B

It improves circulation and skin color. It is found in yoghurt, brown bread, wheat germ, yeast, cereal and green leafy vegetables. Vitamin B is water soluble, which means it can be taken daily. 
Vitamin C 

It acts as an antioxidant and helps to maintain levels of collagen, a protein constituent of skin that is essential for healing the skin as well as keeping it smooth, firm and healthy-looking. Eat lots of citrus fruits, strawberries, blackcurrants, potatoes, cabbage, broccoli and sprouts. Vitamin C is also water soluble and can be taken on a daily basis. 

Vitamin E

It acts as an antioxidant and has anti-inflammatory effects on the skin. When applied topically, vitamin E has been known to improve moisturization, softness and smoothness and also provide modest photo protection.

Minerals