The journey toward healthy skin begins with good nutrition - a well-balanced diet is essential for healthy skin. It won't necessarily reverse damage that is already done, but it will prevent more damage and nourish your skin by supplying the essential vitamins and minerals that your skin needs to keep it looking healthy.
Vitamins and minerals that play an important role in maintaining the quality of your skin include vitamins A, C, and E, and minerals such as selenium and zinc.
The following chart will help you to ensure that you are including these vitamins and minerals in your daily diet.
| Nutrient |
Role in skin health |
Food sources |
| vitamin A |
Maintains and repairs skin tissue. If you are lacking vitamin A, your skin may appear dry and flaky. |
yellow and dark green leafy vegetables, whole milk, liver, butter |
| biotin |
Forms the basis for skin, nail, and hair cells. Easily obtained from diet, with little effort. |
bananas, eggs, oatmeal, rice |
| vitamin C |
Protects skin from sun, smoking, and pollution by acting as an antioxidant. When excessive amounts of oxidants or free radicals are produced due to sun exposure, smoking, and pollution, they can cause damage leading to disease and aging. Antioxidants help to remove these free radicals, thereby reducing the damage. |
citrus fruits such as oranges and grapefruit, broccoli, bell peppers, Brussels sprouts, leafy greens |
| vitamin E |
Same as vitamin C. |
vegetable oils, nuts, seeds, olives, spinach, asparagus |
| selenium |
Can protect your skin against sun damage by helping to minimize the damage caused by free radicals. |
whole grains, seafood, garlic, eggs, liver |
| zinc |
Can clear skin by controlling oil production. It is also important in cell growth |
oysters, lean meats, chicken |
If you find it difficult to include these foods in your diet regularly, you can always choose to take supplements. Talk to your physician, pharmacist, dietitian, or nutritionist about which supplements will help you maintain a well-balanced diet.