While your skincare routine plays a part in your skin’s condition, a nutrient-packed diet works wonders to maintain healthy skin from the inside out. What actually helps though? Here is our guide to the eight essential nutrients for healthy skin that looks and feels good.
8 essential nutrients for healthy skin:
1. Vitamin E
Vitamin E contributes to the protection of cells from oxidative stress, which can help protect against premature ageing and wrinkles as well as improve the appearance of scars and imperfections. The vitamin is found in many skincare products on the market.
2. Biotin
Biotin is a B-complex vitamin that contributes to keeping skin healthy. Fortunately, it is found in a wide range of foods including eggs, nuts and wholegrains.
3. Iodine
This trace element is found naturally in seawater, rocks and some types of soil. If dining on a plate of soil doesn’t appeal to you, go for Iodine-rich foods like fish, shellfish and kelp.
4. Niacin
Niacin not only plays a part in healthy skin, it also helps to release energy from the foods we eat. Meat, fish, eggs and milk are all good sources of this essential nutrient.
5. Riboflavin
Necessary for keeping the skin, eyes and nervous system healthy, riboflavin is found in dairy products like milk and eggs along with fortified breakfast cereals and rice.
6. Vitamin A
Supporting the repair of normal skin, vitamin A can be sourced from foods like oily fish, eggs and liver. If you’re not a fan of offal, include spinach, carrots and sweet potatoes in your diet instead. These are all good sources of beta-carotene which our bodies convert into vitamin A.
7. Vitamin C
This essential vitamin is found in a wide variety of fruit and vegetables, including oranges, strawberries, broccoli and potatoes. Particularly useful for skin, vitamin C contributes to normal collagen formation which supports skin strength.
8. Zinc
Along with helping to heal wounds, zinc may also keep skin healthy. Boost your intake of zinc by eating meat, shellfish, dairy products and wheat germ.
Last updated: 15 May 2020
