Considering that our skin is the very first thing people see of us, it’s no surprise that we put so much thought and effort into this largest organ. It can also be the very first place that ill health shows itself. But despite all of this, we often treat our skin health as if it is secondary or with short-term solutions. Or, perhaps worse, we spend a ton of money on skin products that don’t address the root problems. In fact, nutrition offers so many answers to helping our skin look its best, and understanding the role of nutrients and vitamins for skin health allows us to combine food-based strategies with skincare for optimal effects. And skin nutrition can start at any age, because it’s safe for children and never too late as skin matures.
Worldwide, we spent more than $162 billion on skincare products in 2025, with North American making up about 20% of that. And those numbers are only expected to increase. It is estimated that skincare sales will pass $222 billion by 2030.
Unfortunately, with all that money spent, we often don’t think of food as being skincare even when what we eat can have a major impact on skin.
There are a number of food-based nutrients that can impact the health and appearance of skin, including defending against cancer, sun damage, premature aging, acne, discoloration and inflammation.
Nutrients and Vitamins for Skin Health
There are a number of essential nutrients and vitamins for skin that support structure, hydration, healing, and protection against inflammation and environmental damage.
Vitamin A
If you think skin has a love-hate relationship with vitamin A, you’re probably most familiar with retinol. A derivative of vitamin A, retinol is a known powerhouse against wrinkles. But in its isolated form and used topically, it can cause sensitivity to sunlight that may lead to sunburn. Retinol may also cause an increase in risk of birth defects when used during pregnancy.
But the food sources of vitamin A don’t have these issues. While vitamin A is found in animal-based foods, plant-based foods can contain carotenoids, a type of vitamin A precursor. These must then be converted into active vitamin A, the rate of which varies depending on genetics.
Vitamin A can help defend against acne, while a deficiency in the nutrient may slow wound healing and increase the chance of dermatitis like eczema. Lycopene, a carotenoid, is known to decrease the oxidative stress that causes premature aging of the skin, particularly from sun damage.
- Sources of vitamin A: Beef liver, fish and eggs all contain high levels of vitamin A. Sweet potato, yellow and orange peppers, carrots, pumpkin and papaya are food sources of the carotenoid beta-carotene. Lycopene is found in tomatoes, red peppers, guava, watermelon and grapefruit.
Vitamin C
Some people only pay attention to vitamin C when they feel a cold coming on. But this nutrient does more than just boost your immune system.
A water-soluble vitamin, C stimulates the synthesis of both collagen and elastin. These proteins create the framework for skin and keep it firm.
As an antioxidant, vitamin C also blocks damage from UV irradiation.
Studies have also found that vitamin C from foods improves the epidermis, the outer layer of the skin that protects it from environmental damage and keeps hydration in.
- Sources of vitamin C: Citrus, red peppers, strawberries, kiwi and tart cherries
Vitamin D
Sunlight has a funny relationship with our skin. While our skin happily slurps up sunlight in order to produce vitamin D, the UV rays from this same sunlight can cause harmful damage and even cancer.
And while it’s still essential to get time in the sun to create vitamin D, we can also find it in our foods.
There is a strong association between a deficiency in vitamin D and skin disorders and diseases, including skin cancer, psoriasis, ichthyosis, vitiligo, atopic dermatitis, acne, hair loss and more. In fact, supplemental vitamin D is considered a safe and no side effect-treatment for psoriasis compared to medications.
- Sources of vitamin D: Cod liver oil, fish, eggs, beef liver, mushrooms exposed to UV light
Vitamin E
Vitamin E is a fat-soluble vitamin and an antioxidant, making it a powerhouse against oxidative stress and inflammation. The nutrient also works synergistically with vitamin C to prevent the breakdown of collagen.
These two abilities make vitamin E a great addition to any wound healing protocol when used topically.
Supplementing with vitamin E has been effective against psoriasis and eczema.
You’ve probably noticed a lot of skincare containing vitamin E. This is due to its ability to moisturize and protect skin from UV damage.
- Sources of vitamin E: nuts, seeds, fish, avocado, red peppers and mango
Zinc
Deficiency of zinc has been strongly linked to a number of skin conditions and has therefore been used as both topical and oral treatment. These can include warts, psoriasis, eczema, rosacea, acne and fungal skin disorders.
The mineral is often used for boosting the immune system and this works well for skin as well since it can fight off viruses and bacteria along the surface of the skin.
Zinc also works as an anti-inflammatory and can reduce the secretion of sebum, a common cause of acne.
- Sources of zinc: seafood (especially oysters), red meat, pumpkin seeds, eggs, dairy, legumes, nuts
Essential Fatty Acids
Generally speaking, getting adequate healthy fats in your diet is crucial to keeping skin moisturized, pH balanced and protected. But none are more important to the health of your skin than essential fatty acids like omega-3s and omega-6s since they are naturally anti-inflammatory.
But it’s important to keep the omega-6-to-omega-3 ratio low. That lower ratio can help stave off eczema, psoriasis and acne and higher amounts of omega-3s can halt sun damage too.
- Sources of essential fatty acids: fish (especially fatty fish like salmon, barramundi, mackerel and herring) are high in omega-3 fatty acids, while nuts and seeds are high in omega-6s
Copper
The mineral copper has been used as a skin treatment for thousands of years. Way before it was understood how it worked, copper was used for eye infections, to disinfect wounds and even for hemorrhoids.
Copper has the ability to synthesize and stabilize the matrix that makes up the proteins of the skin, so it helps skin elasticity.
It also has natural antimicrobial properties and can decrease oxidative damage.
Additionally, copper works synergistically with zinc to inhibit inflammation and promote healing.
- Sources of copper: liver, oysters, nuts and seeds, seafood and dark chocolate
Selenium
While we don’t require a large amount of selenium, as a trace mineral it is still very important, especially for skin health.
Selenium acts as an antioxidant and has anti-inflammatory qualities. In fact, selenium deficiency is associated with eczema and psoriasis risk. It may also increase the formation of wrinkles.
Wound healing is supported by selenium through the promotion of collagen and fibroblasts. It can also help defend against some skin-related diseases such as vitiligo, alopecia and eczema.
- Sources of selenium: Brazil nuts, fish, seeds, beef and liver
Flavonoids
Found exclusively in plants, flavonoids are a type of polyphenol, compounds with natural antioxidant and anti-inflammatory qualities.
There are many kinds of flavonoids and a number of them offer skin benefits.
Quercetin inhibits the inflammation associated with eczema, promotes wound healing and collagen production, and may act preventively against sun damage.
Catechins show promise for fighting off skin cancer and supporting wound healing, while also tamping down inflammation and sun damage.
- Sources of flavonoids: red grapes, black and green teas, capers, red apples, onions and berries all contain quercetin. Catechins are found in the highest levels in green tea but also in red wine, chocolate and berries.
Putting Nutrients Together for Healthy Skin
Nutrition therapy is incredibly effective for a number of health conditions that go unseen and unnoticed. But the skin is one place we can actually see it in action. In fact, it is sometimes the first place we take notice of deeper health issues like inflammation.
A whole foods diet of fruits, vegetables, healthy fats, quality meats and seafood, and nuts and seeds is the best path for skin that reflects inner health and provides the full spectrum of nutrients and vitamins for skin function and repair.
Want to cook a skin-boosting meal? Try this Sweet Potato Shepard’s Pie, Anti-Inflammatory Salmon Bowl or Avocado Chocolate Pudding. They are all rich in vitamins, minerals and fats, not to mention they are delicious!
With a growing number of nutrition-based education options out there, you may wonder: Why the Nutrition Therapy Institute?
NTI offers you the opportunity to earn a Nutrition Therapist Master certification on your timeline, whether you go with a group or start independently. Plus, the program prepares you to become Board Certified in Holistic Nutrition (BCHN).
Want to know more about NTI’s unique and outstanding program to become a Nutrition Therapist? Start here to find out if it’s the right fit for you.
About the author: Maya Strausberg earned her Master Nutrition Therapist certification from NTI before starting her nutrition therapy private practice. She now offers writing and editing services for nutritionists and other health practitioners around the world through her business, Family Tree Nutrition.
Images:
- Photo by Kimia Zarifi on Unsplash
- Photo by Kathryn Aleksa on Unsplash
- Photo by Towfiqu barbhuiya on Unsplash
