Nutrients that support healthy skin

Nutrients that support healthy skin

Collagen is an important foundation for great skin. However, healthy  skin requires a variety of nutrients to maintain its appearance, texture, and function. Some of the key nutrients that are beneficial for skin health include:

  1. Vitamin C: An antioxidant that helps to protect the skin from oxidative stress and UV damage, and is essential for collagen synthesis. Sources of vitamin C include citrus fruits, berries, kiwi, broccoli, and bell peppers.

  2. Vitamin E: Another antioxidant that helps to protect the skin from damage caused by free radicals, which can lead to premature aging. Good sources of vitamin E include nuts, seeds, vegetable oils, and leafy greens.

  3. Omega-3 fatty acids: These healthy fats help to maintain the skin's moisture barrier, reducing inflammation and improving skin elasticity. They are found in fatty fish, flaxseed, chia seeds, and walnuts.

  4. Zinc: This mineral is important for wound healing and the synthesis of collagen. It also has anti-inflammatory properties, which can help to reduce acne and other skin conditions. Zinc is found in oysters, beef, chicken, beans, and pumpkin seeds.

  5. Vitamin A: This vitamin helps to regulate cell growth and differentiation, and is important for maintaining healthy skin. It is found in animal products such as liver, eggs, and dairy, as well as in brightly colored fruits and vegetables such as sweet potatoes, carrots, and leafy greens.

  6. B vitamins: B vitamins play a role in maintaining the skin's moisture barrier and preventing dryness and flakiness. They are found in a variety of foods, including whole grains, meat, fish, and leafy greens.


  1. Schagen SK, Zampeli VA, Makrantonaki E, Zouboulis CC. Discovering the link between nutrition and skin aging. Dermatoendocrinol. 2012;4(3):298-307. doi: 10.4161/derm.22876
  2. Farris PK. Topical vitamin C: a useful agent for treating photoaging and other dermatologic conditions. Dermatol Surg. 2005 Jul;31(7 Pt 2):814-7. doi: 10.1111/j.1524-4725.2005.31725
  3. McCusker MM, Grant-Kels JM. Healing fats of the skin: the structural and immunologic roles of the ω-6 and ω-3 fatty acids. Clin Dermatol. 2010 Jul-Aug;28(4):440-51. doi: 10.1016/j.clindermatol.2010.03.020
  4. Linus Pauling Institute. Zinc. Oregon State University. Updated June 2019. Accessed February 22, 2023.
  5. Boelsma E, Hendriks HFJ, Roza L. Nutritional skin care: health effects of micronutrients and fatty acids. Am J Clin Nutr. 2001;73(5):853-64. doi: 10.1093/ajcn/73.5.853
  6. Fuchs E, Green H. Regulation of keratinocyte growth and differentiation by vitamin A. J Cell Physiol. 1981 Sep;107(3):386-96. doi: 10.1002/jcp.1041070309
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