When it comes to achieving healthy and glowing skin, we usually turn to skincare products and treatments. But did you know that what we eat also plays a crucial role in our skin's overall health and appearance? 

“It’s not just what you put on your body that impacts your overall skin health, it’s also what you put into your body,” says Tara Piantadosi, RDN, a nutritionist at Hackensack University Medical Center. “We can nourish our skin from the inside out by maintaining a healthy, balanced diet that includes foods from vibrant fruits to nutrient-rich vegetables and omega-3 packed fish.”

Here, Tara breaks down the vitamins and nutrients that contribute to healthy, glowing skin—and the top foods you can find them in.

What to Incorporate Into Your Diet for Skin Benefits

Making sure you get enough essential vitamins and nutrients can keep your skin healthy and youthful. 

Staying well hydrated with adequate water intake is also key to keep skin, our largest organ, looking its best. Obtaining all nutrients through food is truly the best way to get the benefits.

“A good balance of vitamins and nutrients is vital for our overall health and all of our body functions—and our skin health is no different,” says Tara. “These five key vitamins and nutrients can impact our skin health in positive ways.” 

• Omega-3 fatty acids: Omega-3 fatty acids can help preserve the collagen in our skin and keep it firm. 
• Vitamin C: Vitamin C promotes collagen production and protects against sun damage. It can help brighten your skin and reduce redness, too. 
• Vitamin E: Vitamin E is an antioxidant that helps protect your skin cells from damage. 
• Antioxidants: Antioxidants—found in many foods, supplements and skin care products—can benefit the skin by preventing or slowing aging and cell damage.
• Zinc: Zinc-rich foods can protect against skin damage from UV rays and pollution, and help hydrate the skin. Dietary zinc intake aids in wound healing and decreasing inflammation, while topical zinc oxide protects against UV damage. 
  
  

6 Best Foods for Skin Benefits

Tara suggests working these six foods into your diet to fight wrinkles, improve skin texture and tone, and keep your skin hydrated.

To gain skin benefits, incorporate these types of fatty fish into your diet: 

• Mackerel
• Salmon
• Herring
• Sardines
• Tuna
• Anchovies

Next Steps & Resources:

• Meet our source: Tara Piantadosi, RDN, a nutritionist
• To make an appointment with a physician near you, call 800-822-8905 or visit our website.
• Find a nutrition event near you.

The material provided through HealthU is intended to be used as general information only and should not replace the advice of your physician. Always consult your physician for individual care.