Beauty
Vitamin C, beta-carotene, iron, and EPA — nutrient-rich ingredients for beauty-conscious diets
The nutrients in your daily diet are a key element for anyone thinking about beauty. Vitamin C is involved in collagen synthesis, and beta-carotene converts to vitamin A as needed in the body. Iron and folate are nutrients often lacking in modern diets. Lycopene in tomatoes and astaxanthin in salmon are both carotenoids known for their antioxidant properties. Saba and sardine EPA/DHA are also noted among beauty-conscious eaters. These vegetables, fruits, and seafood are popular picks for everyday meals among beauty-conscious eaters.
Recommended Ingredients
Horse Mackerel
あじ Seafood PeakAn approachable blue-backed fish delivering EPA/DHA with a mild flavor.
Broccoli
ブロッコリー VegetableAmong the highest vitamin C content of any green-yellow vegetable. Also rich in beta-carotene and folate.
Yellowtail
ぶり SeafoodHigh in EPA/DHA; winter 'kanburi' peaks in both fat content and flavor.
Carrot
にんじん VegetableAmong the highest beta-carotene content of any vegetable — a nutrient that converts to vitamin A in the body.
Garlic Chives
にら Vegetable PeakRich in beta-carotene and vitamin C, plus allicin — a fragrant cooking herb.
Shrimp
えび SeafoodAstaxanthin and taurine at low fat — a fit for beauty-conscious menus.
Bitter Melon
ゴーヤ Vegetable76 mg of vitamin C — high for a vegetable — and it stays stable through cooking, so you can enjoy it without losing the nutrient.
Green Pepper
ピーマン VegetableIts vitamin C is remarkably heat-stable, and it also provides beta-carotene.
Scallop
ほたて Seafood PeakContains zinc, taurine, and B12 at low fat — a versatile pick for beauty-conscious meals.
Squid
いか SeafoodLean, high-protein, and rich in taurine — easy to include in regular meals.
Sardine
いわし SeafoodHigher EPA/DHA than saba; eaten whole (bones included) adds calcium too.
Kabocha Squash
かぼちゃ VegetableA green-yellow vegetable containing beta-carotene, vitamin C, and vitamin E.
Oyster
かき Seafood2.1mg iron per 100g plus abundant zinc and taurine — an easy addition to beauty-conscious meals.
Skipjack Tuna
かつお Seafood PeakRich in iron and B vitamins while staying lean — a well-rounded nutritional pick.
Kiwi Fruit
キウイフルーツ FruitA single fruit provides close to a full day's recommended vitamin C. Also rich in fiber and potassium.
Komatsuna
こまつな VegetableRich in iron (2.8 mg) and calcium (170 mg) — a nutrient-balanced leafy green.
Lemon
レモン FruitThe iconic vitamin C source. Simply squeezing it over dishes adds a dose of vitamin C with no effort.
Tuna
まぐろ SeafoodAkami is rich in iron and also contains DHA/EPA — a nutrient-dense seafood option.
Mandarin Orange
みかん FruitEasy to eat and a handy source of vitamin C and beta-carotene — a fruit often chosen by beauty-conscious eaters.
Mango
マンゴー FruitA tropical fruit providing both beta-carotene and vitamin C, with plenty of folate too.
Moroheiya
モロヘイヤ VegetableCalcium 260 mg, iron 1 mg, folate 250 µg — nutrient-dense even among leafy greens.
Bell Pepper
パプリカ Vegetable170 mg of vitamin C puts it among the top produce; red and yellow pigments include antioxidants like capsanthin — a choice for beauty-conscious meals.
Mackerel
さば SeafoodRich in EPA/DHA — a popular blue-backed fish among beauty-conscious eaters.
Salmon
さけ SeafoodAstaxanthin (an antioxidant carotenoid) plus EPA/DHA — a favorite among beauty-conscious eaters.
Pacific Saury
さんま SeafoodRich in EPA/DHA; also top-tier among blue-backed fish for B12 and vitamin D.
Shiso
しそ VegetableHighest beta-carotene of all vegetables (11000µg). A fragrant herb also containing polyphenols.
Garland Chrysanthemum
しゅんぎく VegetableWith 4500µg beta-carotene — among the highest of green-yellow vegetables. Also delivers calcium and iron.
Spinach
ほうれん草 VegetableA green-yellow vegetable rich in iron, folate, and beta-carotene.
Strawberry
いちご FruitA fruit rich in vitamin C (62 mg) and folate, low in calories — often chosen by beauty-conscious eaters.
Tomato
トマト VegetableRich in lycopene, a carotenoid with antioxidant properties — a kitchen staple.
Frequently Asked Questions
Which ingredient is popular among beauty-conscious eaters?
Broccoli leads with 140mg of vitamin C per 100g — one of the highest among green-yellow vegetables — plus abundant beta-carotene and folate. Salmon's astaxanthin and saba's EPA are seafood options also popular among beauty-conscious eaters.
What nutrients are often chosen for beauty-focused eating?
Vitamin C, beta-carotene, iron, lycopene, EPA, and astaxanthin — all efficiently obtained from vegetables, fruits, and seafood.
How can I absorb these nutrients more efficiently?
Beta-carotene and astaxanthin absorb better with oil. Vitamin C is heat-sensitive, so eat raw or cook briefly. Tomato lycopene actually absorbs better when heated.