Essential for skin repair and maintenance, vitamin A plays a crucial role in the growth and repair of skin cells. It is found in foods like sweet potatoes, carrots, spinach, and liver.
An antioxidant that helps protect the skin from free radical damage, vitamin C is also involved in collagen synthesis, promoting skin elasticity. Citrus fruits, strawberries, bell peppers, and broccoli are good sources.
Another powerful antioxidant, vitamin E helps protect the skin from oxidative stress and supports overall skin health. Nuts, seeds, spinach, and vegetable oils are rich in vitamin E.
Found in fatty fish, flaxseeds, chia seeds, and walnuts, omega-3 fatty acids help maintain skin health by supporting the lipid barrier and reducing inflammation.
Essential for wound healing and immune function, zinc is also important for maintaining healthy skin. Foods like oysters, beef, pumpkin seeds, and lentils are good sources of zinc.
While not a nutrient, collagen is a crucial protein for skin structure and elasticity. Foods like bone broth, chicken skin, and fish can contribute to collagen intake.
Gut health is linked to skin health, and probiotics play a role in maintaining a healthy gut microbiome. Yogurt, kefir, sauerkraut, and other fermented foods contain probiotics.
Staying well-hydrated is fundamental for healthy skin. Water helps flush out toxins and supports the skin's natural moisture balance.