Skin: What to Eat for More Beautiful Skin
It may surprise you to learn that what you eat can affect your skin. These facts can help you have
beautiful skin.
Vitamins C and E
These important antioxidants seem to help reduce damage brought on by the sun, protect against
DNA damage, reduce wrinkles, and improve overall skin texture. Vitamin C is necessary for the
formation of collagen, which is the support system of your skin. When taken internally or
applied topically, antioxidants reduce the damage caused by pollution and smoke.
Vitamin C is found in:
 Bell peppers
 Broccoli
 Brussels sprouts
 Grapefruit
 Kiwi
 Mangoes
 Oranges
 Pineapple
 Strawberries
 Sweet potatoes
 Tomatoes
 Watermelon
Vitamin E is found in:
 Egg yolks
 Leafy green vegetables
 Liver
 Nuts
 Seeds
 Vegetable oils
 Wheat germ
 Whole grains
Vitamin A
Vitamin A is necessary for the maintenance and healing of tissue, and also appears to prevent
sun damage. Vitamin A modulates the rate at which skin cells regenerate, leading to smoother
skin, similar to an internal exfoliator. If you are deficient in vitamin A, you may notice that your
skin seems excessively dry. People who suffer from psoriasis also may benefit from adding more
vitamin A-rich foods to their diet.
Vitamin A is found in:
 Dark leafy greens, such as:
– Broccoli
– Spinach
 Deep orange or yellow fruits and vegetables, such as:
– Cantaloupe
– Carrots
– Sweet potatoes
– Winter squash
 Eggs
 Fish
 Liver
 Milk
 Milk products
Biotin
Deficiency of biotin, which is very rare in the United States, may lead to a wide variety of skinrelated issues, including dermatitis.
Biotin is found in:
 Egg yolks
 Fish
 Organ meats
 Soybeans
 Whole grains
Selenium
Selenium is likely to reduce the risk of skin cancer and may help to prevent sunburn. Selenium is
another antioxidant that works closely with vitamin E to prevent free radicals from reacting
within the body.
Selenium is found in:
 Meat
 Seafood
 Vegetables (depending on the content of selenium in the soil)
 Whole grains
Zinc
Zinc is important for stabilizing cell membranes and helping them resist attack from free
radicals. A deficiency of zinc sometimes is a causative factor in the development of acne. Zinc
also is important for the production and maintenance of both collagen and elastin, reducing
wrinkling and sagging. In addition, without enough zinc, your skin will not slough and
regenerate as it should, which can potentially lead to a dull complexion.
Zinc is found in:
 Legumes
 Liver
 Meat
 Poultry
 Shellfish (especially oysters)
 Vegetables (depending on the content of zinc in the soil)
 Whole-grain products
Essential fatty acids
A deficiency of essential fatty acids can lead to many skin problems, including excessive
dryness, inflammation, and acne. Inflammation leads to the production of free radicals, which
causes all cells to age faster, including skin cells. Most people get plenty of the omega-6 fats, but
not enough of the omega-3s.
Essential fatty acids are found in:
 Anchovies
 Bluefish
 Butternuts (similar to walnuts)
 Canola oil
 Herring
 Lake trout
 Mackerel
 Mullet
 Olive oil
 Peanut oil
 Salmon
 Sardines
 Soybeans
 Tuna
 Walnut oil
 Walnuts
 Wheat germ
Lean protein
Lean protein is absolutely necessary for skin repair and to help the skin age appropriately.
Whole grains
Refined carbohydrates and sugar actually speed the skin’s aging process by increasing the
amount of free radicals released. Sugar also appears to break down collagen. Some evidence
shows that foods with a high glycemic index contribute to acne, although evidence is
preliminary. Choose whole-grain alternatives, instead of refined carbohydrates, whenever
possible.
References and recommended readings
Burris J, Rietkerk W, Woolf K. Acne: the role of medical nutrition therapy. J Acad Nutr Diet.
2013;113(3):416-430. doi:10.1016/j.jand.2012.11.016.
Cosgrove MC, Franco OH, Granger SP, Murray PG, Mayes AE. Dietary nutrient intakes and
skin-aging appearance among middle-aged American women. Am J Clin Nutr. 2007;86(4):12251231. http://ajcn.nutrition.org/content/86/4/1225.full.pdf+html. Accessed July 31, 2013.
Uscher J. Nutrients for healthy skin. WebMD® Web site. http://www.webmd.com/skinproblems-and-treatments/features/skin-nutrition. Accessed April 2, 2014.
Review Date 4/14
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