5 Nutrients You Must Include in Your Diet For a Healthier Skin (According To A Celebrity Nutritionist)


The human skin is the body’s largest organ, although it is rarely given much thought until there is an obvious problem with its appearance. What’s happening on the inside will always show up on the outside, so skin health involves so much more than just what we put on the surface. Below, learn how to take charge of your food and be more selective about what you put in your body for healthier, more radiant skin.

Your Gut Health is Very Important

Poor skin is just one symptom of an unhealthy gut microbiota, which can lead to a host of other health problems. When it comes to our skin, my adage that “we are not what we eat” is perfectly accurate.

If the digestive system isn’t working properly, then not only will the body be unable to absorb the vitamins, minerals, and good fats that the skin requires to thrive, but toxins will also accumulate, resulting in a lackluster appearance to the skin and perhaps even the appearance of acne. Furthermore, inflammation rises up when gut flora is imbalanced, resulting in redness, swelling, and breakouts.

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5 Nutrients that Promote Healthier Skin

Healthier Skin

In addition to probiotics and gut-strengthening foods, a diet rich in vegetables, fruits, healthy fats, high-quality proteins, and adequate water intake is the cornerstone of a healthy skin diet. However, what specific nutrients does skin need for optimum health?

Omega 3 fatty acids

Having these on hand is crucial to maintaining a youthful appearance of the skin. Its anti-inflammatory properties make it ideal for soothing skin disorders including acne and eczema. It can be found in oily fish like salmon and mackerel as well as in extra virgin olive oil, flaxseeds, walnuts, and free-range organic eggs.


Zinc, one of my favorite trace elements, is also one of my favorite skin nutrients since it aids in the repair of the tissue that makes up the skin’s outermost layer and controls the generation of certain inflammatory indicators. Collagen is restored and stimulated, protecting skin from the effects of aging and environmental damage. It helps with scars as well.

Zinc can be found in seafood, eggs, lean red meat, pumpkin seeds, lentils, chickpeas, black beans, yogurt, cashews, and hemp seeds.


Antioxidants are nutrients found in fruits and vegetables that help counteract the damaging effects of free radicals on the skin, which include premature aging, serious sickness, and persistent inflammation. Eating a variety of colors is essential.

The redder the food, the more anthocyanins it contains; they include peppers, aubergines, broccoli, squash, tomatoes, red berries, dark grapes, cherries, and even cocoa and spices.

Vitamin C

Get daily vitamin C from foods like bell peppers, strawberries, citrus fruits, broccoli, spinach, kiwis, cranberries, and cherries; it plays a critical part in collagen creation and synthesis, which becomes increasingly important starting in your late twenties.

Vitamin E

Vitamin E, which contains anti-inflammatory qualities important for skin health, is an essential nutrient. Because of its antioxidant properties, it also aids in preserving collagen and elastin, the building blocks of firm, youthful skin.

Sunflower seeds, almonds, salmon, hazelnuts, broccoli, spinach, and extra virgin olive oil are all wonderful sources, and a high concentration of vitamin C can help your body absorb them even more effectively. You may eat an orange and some almonds, or you might try a leafy green salmon salad with a squeeze of lemon juice.

Source Vogue

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