Nutrients for Healthy Skin

Achieving beautiful skin can be as easy as getting the right vitamins and nutrients. Check out our top picks and simple ways to add them to your diet.

Melissa Milrad Goldstein


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Healthy You, Healthy Skin

    Split nails, strawlike hair, and dry, lackluster skin? Could be a vitamin deficiency. The big beauty player appears to be antioxidants, which are free radical scavengers. "High-energy molecules called free radicals, which are ever present in the atmosphere, cause major damage to our skin cells and the DNA within the cells," explains David Bank, a dermatologist in Mt. Kisco, New York. "Antioxidants act like shock absorbers, taking the hit themselves and protecting your skin." The following slides reveal which foods you should eat to get your dose of antioxidants and other skin-boosting nutrients.

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Vitamin C

    Found In: Green vegetables, citrus fruits, strawberries, black currants, blackberries, cherries, grapes

    Benefit: Powerful antioxidant; protects skin from sun damage

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Vitamin E

    Found In: Wheat germ and sunflower oils, sunflower seeds, sweet potato, avocado, pear, spinach

    Benefit: Another potent antioxidant to protect skin from sun damage and provide smooth skin texture

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Omega-3 fatty acids

    Found In: Salmon, tuna, walnuts, olive oil, flaxseed oil, coldwater fish, nuts

    Benefits: Combats skin inflammation

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Zinc

    Found In: Garbanzo and kidney beans, oysters, sardines, beef, liver, lamb, pork

    Benefits: Supports cell repair and renewal; good for acneic skin

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Selenium

    Found In: Brazil nuts, cashews, walnuts, tuna, sole, rice, wheat

    Benefits: Protects skin from sun damage

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Biotin

    Found In: Egg yolks, peanuts, peanut butter, hazelnuts, and sesame seeds

    Benefits: Promotes strong hair and nails

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Coenzyme Q10

    Found In: Fish oils, nuts, fish, meat

    Benefits: Antioxidant

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Vitamin A

    Found In: leafy green vegetables, orange or yellow vegetables (sweet potato, carrot, cantaloupe, squash)

    Benefit: Promotes skin cell renewal; prevents acne and plugged hair follicles

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Vitamin B Complex

    Found in: Whole grains, nuts, meat, potatoes, bananas, prunes

    Benefit: Important to overall skin health

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