Nutrients for Healthy Skin

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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.

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.

Vitamin C

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

Benefit: Powerful antioxidant; protects skin from sun damage

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

Omega-3 fatty acids

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

Benefits: Combats skin inflammation

Zinc

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

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

Selenium

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

Benefits: Protects skin from sun damage

Biotin

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

Benefits: Promotes strong hair and nails

Coenzyme Q10

Found In: Fish oils, nuts, fish, meat

Benefits: Antioxidant

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

Vitamin B Complex

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

Benefit: Important to overall skin health

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