Foods and nutrients to boost skin’s nutrition

Beauty comes from within. What we see on the outside is a reflection of our inner health, so ensure vibrant, glowing skin by adopting a healthy eating plan.

Woman eating fruit salad

While a well-balanced diet is the best way to provide adequate nutrition for your skin, there are certain nutrients that will give it an extra boost. Nourish your skin from the inside by incorporating these foods and nutrients into your diet, and enjoy a more radiant, healthy and youthful complexion.

Vitamin A

This vitamin is one of the greats for skin health, as it promotes the repair and maintenance of the skin and prevents a dry, flaky skin surface. It also helps increase collagen production and improves the elasticity of the skin. Foods sources that are rich in vitamin A include carrots, sweet potatoes, spinach, cantaloupe, liver, dried apricots and dark leafy greens such as kale, dandelion greens or spinach.

Vitamin C

Vitamin C is a superstar of skin nutrition. It effectively reduces free-radical damage caused by exposure to the sun, smoke or pollution. Free radicals break down the collagen and elastin found in the skin, which causes such signs of aging as wrinkles and age spots. Vitamin C is also crucial for increasing collagen production. Foods that contain high amounts of vitamin C include hot chili peppers, red and green bell peppers, sun-dried tomatoes, guava, oranges, grapefruit, dark leafy greens, kiwi and broccoli.

Vitamin E

A powerhouse antioxidant, this vitamin protects and repairs the skin while neutralizing the free radicals that can cause fine lines and wrinkles. It helps reduce the harmful effects of the sun, is an important factor in collagen production and can make the skin feel smoother. Foods that are high in vitamin E include sunflower seeds, almonds, peanuts, pine nuts, spinach, avocados, peaches, asparagus and green olives.

Omega-3 fatty acids

Omega-3 fatty acids help maintain skin-cell membranes by keeping them moist and strong. This will keep the skin looking smooth and supple while preventing premature wrinkles. This fatty acid can also help reduce acne and skin inflammations. Foods saturated with Omega -3 fatty acids include flax seeds and flax seed oil, safflower oil, cold water fish such as salmon, sardines and mackerel, walnuts, tofu, kidney beans and extra virgin olive oil.


This antioxidant mineral is vital to skin health. Selenium improves the elasticity of skin and helps promote the healing of skin infections. It aids in neutralizing free radicals while protecting skin from ultraviolet light damage. Foods that are loaded with selenium include Brazil nuts, whole grains, corn, walnuts, beef, liver, eggs, tuna, brown rice and cheese.


Zinc is an essential mineral that plays an important role in healthy skin. It’s a factor in cell development, works to keep the skin clear by controlling oil production and helps promote the healing of wounds and sores. Foods that contain zinc include Brazil nuts, liver, lean beef, pumpkin seeds, oysters, turkey, oats and yogurt.

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