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Food for your skin

As you know what you put in your body plays a key role in the appearance of your skin. There are specific nutrients in the food you eat that help your skin look more beautiful.

Vitamin A

Found in: carrots, dairy products, spinach, broccoli, fish oil, and salmon

Benefits: Encourages healthy cell turnover. Without enough vitamin A your skin will become dry and dull.

Vitamins C & E

Found in: vitamin C is found in tomatoes, papaya, citrus fruits such as oranges, lemons, and grapefruit.

Vitamin E is found in Broccoli, avocados, leafy green veggies, nuts, olive oil, sunflower seeds, and sweet potatoes.

Benefits: Both of these vitamins are powerful antioxidants that fight damage to your cells. They are also vital for collagen synthesis.


Found in: Eggs, grains, dairy products, beans, peas, nuts, fish, and meat

Benefits: Protein is a major building block within the skin and when broken down into amino acids is responsible for collagen construction and lubricating ceramides.


Found in: Egg yolks, bananas, lentils, cauliflower, brewerโ€™s yeast, and salmon

Benefits: Biotin is a B vitamin that strengthens skin, hair, and nails.


Found in: Almonds, Brazil nuts, wheat germ, and turkey.

Benefits: Zinc is an anti-inflammatory mineral that soothes irritation and encourages cell regeneration.

Omega 3s

Found in: Flaxseed oil, walnuts, almonds, sunflower seeds, salmon, and sardines.

Benefits: Omega 3s are essential fatty acids that have powerful anti-inflammatory and antioxidant properties. They also help maintain cell membranes.


Found in: Dark berries, green tea, pomegranates, dark chocolate, red wine, artichokes, and beans.

Benefits: Antioxidants scavenge free radicals keeping them from damaging and destroying your skin cells.

Written by Victoria Girard
Victoria Girard helps women all over the world improve their skin with powerful tools such as red LED light therapy, natural skin care products, and tips on living a healthy lifestyle.