The skin is the body’s largest organ, so it’s no surprise that research suggests a key relationship between dietary patterns and the condition of the skin. While certain topical products can be useful, making conscious food choices could have a significant impact too.
From healthy fats to vitamin C, there are many different nutrients that can promote optimal skin health and contribute to a more healthy-looking complexion.
What to Eat for Healthy Skin
From wearing SPF to using vitamin-enriched skincare products – you might think you’re doing everything you can to maintain a healthy-looking complexion. However, if you’re not nourishing your body from within, you might not be providing your skin with all the nutrients it needs to look its best.
But what should you eat for healthy skin? From vitamin A-rich foods to those dense in essential fatty acids – here are some of the best foods to incorporate into your daily diet.
Foods with Vitamin A
Foods containing beta-carotene can be beneficial for the skin, as it’s converted to vitamin A (retinol) when digested by the body.
This vitamin has antioxidant properties that could help protect the skin from free radical damage caused environmental stressors, including UV rays.
Found in a wide range of red, orange, and yellow-coloured fruits and vegetables, such as mango, carrot and sweet potato, it’s easy to incorporate this skin-loving nutrient into your diet.
Some of the Best Foods with Vitamin A: mango, papaya, broccoli, sweet potato, carrots, spinach, kale, red and yellow peppers
Foods with Vitamin C
Vitamin C is a powerful antioxidant that could play a vital role in skin health, helping to provide the skin with some protection from damage caused by free radicals.
This vitamin may also help the growth and repair of tissues in the body, including the skin. Working with the connective tissues in the epidermis, particularly collagen, vitamin C may contribute to the elasticity and firmness of the complexion too.
Some of the Best Foods with Vitamin C: citrus fruits, kiwi, strawberries, bell peppers and broccoli
Foods with Zinc
Zinc is an essential mineral that supports skin health in various ways. Its ability to repair tissue helps to protect and maintain a healthy complexion.
It also helps to regulate oil production, which may indirectly reduce inflammation or irritation on the skin's surface.
Some of the Best Zinc-Rich Foods: oysters, lean red meat, poultry, wholegrains and nuts and seeds
Foods with Vitamin E
Vitamin E is an antioxidant that could help protect the skin from damage caused by UV radiation and environmental pollutants.
Some Sources of Vitamin E Include: nuts, seeds and avocado
Foods with Selenium
Selenium is a mineral that works alongside antioxidants like vitamin C and E to help protect the skin from free radical damage.
Selenium-Rich Foods Include: brazil nuts, seafood, whole grains and eggs
Note: Just one brazil nut could provide your daily recommended intake (55mcg a day).
Foods with Healthy Fats
Including healthy fats in your diet is important for many bodily functions – including skin health.
Monounsaturated fats, found in avocado, oily fish, nuts and seeds may help to provide the skin with some protection against some of the effects of photoaging.
Omega-3 fatty acids can also have anti-inflammatory effects, which may be beneficial for those with certain skin concerns.
Some of the best foods with these skin-healthy fats include fatty fish such as salmon, chia seeds, avocado and nuts.
By following our recommendations, you may be able to maintain a more balanced, nutrient-rich diet that supports the health and appearance of your skin.
Now you know how to adjust your nutrition, explore our other expert guide on how to get glowing skin.
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