You can’t just use the right skin care items to get glowing, healthy skin. What you eat also matters. For your skin to stay smooth, hydrated, and young-looking, it needs vitamins and nutrients.
If you eat the right foods, they can help keep your skin from getting wrinkles, damaged by the sun, acne, and dryness.
In this article, I will talk about 6 important vitamins and nutrients that will help your skin look great and where you can find them in food.
1. Omega-3 Fatty Acids: Hydration and Anti-Inflammation
Omega-3 fatty acids help your skin stay soft, smooth, and moist. They also lower swelling, which can help with acne and skin that is red and flaky. Omega-3s must come from food, since your body can’t make them itself.
Best Sources of Omega-3s:
- Fatty fish (salmon, mackerel, herring)
- Walnuts
- Chia seeds
- Flaxseeds
2. Selenium: Protection Against Skin Damage
Selenium is a strong antioxidant that keeps the skin from getting damaged by the sun and from getting old too quickly. Skin cancer may also be less likely to happen.
Best Sources of Selenium:
- Brazil nuts (just one or two provide your daily requirement!)
- Tuna and shellfish
- Whole-wheat bread
- Turkey, chicken, and beef
3. Carotenoids (Vitamin A): Natural Sun Protection
Some carotenoids, like beta-carotene, protect the skin from UV rays and work as a natural sunscreen. They also help even out skin tone and make the face glow.
Best Sources of Carotenoids:
- Sweet potatoes
- Carrots
- Pumpkin
- Dark leafy greens (spinach, kale)
- Red bell peppers
4. Zinc: Skin Healing and Repair
Zinc is very important for people with acne, cuts, or skin that is easily irritated because it helps the skin heal. It also guards against UV damage and keeps skin cells working right.
Best Sources of Zinc:
- Oysters
- Red meat and poultry
- Chickpeas and lentils
- Nuts (cashews, almonds)
- Dairy products
Boost Your Skincare Routine
If you want to improve your skin care with focused products, Arian Dulge’s Delica – The Cleanser ($45.00) is a gentle but effective detoxifying cleanser that will deep clean, hydrate, and protect against acne and redness. It’s a great thing to add to your daily routine because it protects against free radicals.
Arian Dulge’s Delica – The Cleanser
Reveal your skin’s radiance with Evena! This potent serum blends Vitamin C, Niacinamide, and Hyaluronic Acid to combat dark spots, acne scars, and dehydration, unveiling a smoother, brighter complexion effortlessly.
5. Vitamin C: Collagen Production and Skin Brightening
Making collagen, which keeps your face firm and young, requires a lot of vitamin C. In addition, it makes the skin look brighter and protects against damage from free radicals that come from smog and UV light.
Best Sources of Vitamin C:
- Citrus fruits (oranges, lemons, grapefruit)
- Strawberries
- Bell peppers
- Kiwi
- Tomatoes and tomato juice
Enhance Your Skincare
Evena – The Serum ($48.00 from Arian Dulge) has a strong mix of Vitamin C, Niacinamide, and Hyaluronic Acid that makes Vitamin C’s skin-brightening and soothing effects even stronger. It evens out skin tone, fades acne, and makes skin more hydrated so it looks younger.
Evena – The Serum
Reveal your skin’s radiance with Evena! This potent serum blends Vitamin C, Niacinamide, and Hyaluronic Acid to combat dark spots, acne scars, and dehydration, unveiling a smoother, brighter complexion effortlessly.
6. Vitamin E: Skin Barrier and Moisture Retention
Vitamin E is a powerful antioxidant that helps keep skin wet, which makes it great for people with sensitive or dry skin. It also helps the body heal and keeps UV damage at bay.
Best Sources of Vitamin E:
- Nuts and seeds (almonds, sunflower seeds)
- Avocados
- Spinach
- Olive oil
Bonus Nutrient: Nicotinamide (Vitamin B3)
It has been shown that nicotinamide, a type of vitamin B3, lowers the chance of skin cancers other than melanoma and makes the skin barrier work better.
Best Sources of Nicotinamide:
- Meat (chicken, turkey, beef)
- Fish
- Whole grains
- Mushrooms
- Peanuts
Can Supplements Replace a Healthy Diet?
Vitamin supplements can help people who aren’t getting enough of them, but they shouldn’t be used instead of a healthy diet.
When you eat whole foods, your body is better able to receive nutrients. If you have a skin problem or are thinking about taking vitamins, you should talk to a doctor first.
Finally, Eat Well to Get Glowing Skin
What you eat has a big effect on the health and look of your face. By eating foods that are high in nutrients, you can easily make your skin look better, keep it from getting damaged, and keep its youthful elasticity.
Want to take better care of your skin? Just start adding more of these vitamins and nutrients to your food, and you’ll notice a change.