This post may contain affiliate links. I may receive commissions for purchases made through links in this post. I will never recommend any products that I don't believe in. Please read my Disclosure for more info.

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.

Protein

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.

Biotin

Found in: Egg yolks, bananas, lentils, cauliflower, brewer’s yeast, and salmon

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

Zinc

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.

Antioxidants

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.