Just a skincare routine is not always enough to have healthy, lush skin. Nourishing your skin from the inside is just as crucial as nourishing it from the outside. Achieving radiant skin becomes easier by consuming specific vitamins that can be found in several different types of foods. The best vitamins, minerals, and antioxidants for the skin include: Vitamin A, C, E, beta-carotene, and phytoestrogens (found in soy). These can be found in many delicious foods that you should add to your shopping list right away! Your skin is the biggest organ in your body and that is why you need to consume foods that will improve its health.

“A diet focused on high-quality lean proteins, fiber, healthy oils, raw fruits and vegetables, and spices is best for supporting healthy skin.”

Paula Simpson, nutritionist and cofounder of ZSS

Here are some of the best foods for your skin.


Tomatoes are full of vitamin C and antioxidants as well as a bunch of liquid to keep your skin hydrated. These wonderful fruits help to prevent the skin from getting damaged by the sun. They also help to reduce ageing and increase collagen production in the skin!

Pumpkin Seeds

Pumpkin seeds have a significant number of antioxidants, including vitamin E and zinc. Vitamin E is excellent for the skin because when consumed with vitamin C, it helps to protect the skin against UV rays and sunburn.

Zinc helps to heal skin tissue and also helps to stop acne from occurring because it reduces the amount of oil that your face produces.

Antioxidants help to reduce free radicals which are unstable atoms that are very damaging to the body when you don’t consume antioxidants, which help fight them off. Fighting off free radicals can help skin stay younger for longer and improve overall physical health.

Sunflower Seeds

Sunflower seeds help to keep the skin amazing and young for as long as possible because they contain a lot of magnesium. They contain vitamin E, which helps to protect against sunlight. These also make a great addition on top of breakfasts such as oatmeal or yogurt!


Any nuts in general are great for your skin, but walnuts are even more nutritious as they have more omega-3 and omega-6 fatty acids. They are filled with essential fatty acids which is something your body cannot produce on its own. When you look at the Western diet, most foods have omega-6 fatty acids in them, but not many have omega-3 fatty acids. Walnuts carry a good proportion of both. Zinc is another essential mineral, which walnuts have, that your skin requires to function normally as a barrier to heal wounds and fight off bacteria.

“Omega-3 fatty acids help provide building blocks for healthy skin cell function and new collagen production to keep the skin foundation strong and wrinkle free.”

Joshua Zeichner, director of cosmetic and clinical research in dermatology at Mount Sinai Hospital


Avocados contain some healthy fats and vitamins. Both of these things help to prevent premature ageing. Avocados are a powerful fruit for your skin.

They provide both vitamin E and vitamin C, which work together to prevent damage from UV rays and reduce inflammation. Not to mention, they are fabulous for avocado toast and salads!

Citrus Fruits

If you’re looking for a boost of vitamin C for your skin, look no further than the citrus family. Lemons, limes, oranges, grapefruits, and many more types of vitamin C rich fruits constitute the citrus family.

These fantastic fruits not only help to prevent skin wrinkling but are great for boosting your immune system!

Sweet Potatoes

Sweet potatoes contain a variety of things that are incredibly amazing for your skin and body! They contain beta-carotene, which turns into vitamin A once consumed. This is essential for your skin because it facilitates cell-production, which your skin absolutely needs to rejuvenate.

Sweet potatoes also contain vitamin C, which helps with collagen production in your skin. And they are full of antioxidants which help to reduce ageing further by fighting against free radicals.

They also contain pantothenic acid, which is perfect for moisturising skin! You can use sweet potatoes to create a DIY face mask as well!

Bell Peppers

Much like sweet potatoes, bell peppers are another great source of beta-carotene and vitamin C. Red bell peppers, for instance, carry significant amounts of vitamin B6. It is also rich in carotenoids which work to prevent wrinkles and increase your blood circulation for a more youthful look.


Blueberries are much more than just a delicious berry for snacking on. They are also amazing for your skin! They contain vitamin C and several antioxidants to keep you healthy and youthful for much longer.

These berries are perfect for blending into smoothies or having on top of breakfast foods! Definitely worth incorporating into your diet!


Edamame (among other soy products) contains phytoestrogens. These help to increase collagen production and to reduce the appearance of wrinkles. However, it can mess with estrogen production, so be careful with soy.


Rich in zinc, vitamin C, and vitamin A, broccoli is another great food item you should consume regularly. Lutein is a carotenoid that is found in broccoli that functions like beta-carotene. It works to protect you skin from oxidative damage which makes your skin dry and wrinkled.

The most beneficial part of the broccoli is the floret as it is high in sulforaphane. This is a special compound that is like a protective agent against UV damage and maintains healthy collagen levels.

Fatty Fish

Salmon, herring, and mackerel are just a few examples of fatty fish that do wonders for your skin. They are rich in omega-3 fatty acids which help keep your skin thick and moisturized. If you have dry skin, you most likely need to increase your omega-3 fatty acid content. Skin inflammations like rosacea, acne, and redness can be reduced by the consumption of omega-3 fatty acids. As we mentioned in the beginning, vitamin E is a great ingredient for your skin and fatty fish are a great source for that. Increase your vitamin E intake to make sure that your skin is protected from damage, free radicals, and inflammation of any kind.

Dark Chocolate

We have saved the best one for last – dark chocolate. It is rich in fatty acids, antioxidants, and flavanols. Consuming cocoa on a regular basis can make your skin more hydrated, less sensitive to UV damage, and increases blood flow. To reap these benefits and many others of dark chocolate, make sure to choose at least 70% cocoa.

Interested in learning more about essential skincare tips and tricks?