The 7 Best Nutrients For Skin Health

It’s important to ensure adequate availability of the nutrients that best protect your skin health. As one of the only organs directly exposed to external elements, skin must be protected from the inside out. Therefore, both your daily diet and skin regimen (you too, men) should include these 7 skin protecting nutrients.


Lycopene is a powerful antioxidant that has natural UV ray protecting properties. A diet rich in lycopene gives your skin a little added protection again the sun’s harmful rays. Lycopene can be found in watermelon, tomatoes, pink grapefruit and papaya.


Astaxanthin is the pink-hued compound found in foods such as shrimp and krill. It is one of the only carotene compounds that is not converted to retinol in the body, therefore, 100% of its antioxidant strengths are reserved for fighting free radicals. With prolonged use, studies have shown asthaxanthin is incredible for supporting skin heath and elasticity, and has even been shown to visibly improve the appearance of skin by reducing signs of aging such as dry skin, wrinkles and age spots.

Vitamin C: 

Vitamin C is excellent for skin both internally and topically. It’ antioxidant properties protect your skin against harmful free radicals while encouraging the production of collagen. According to the American Academy of Dermatology, 500 to 1,000 milligrams of dietary or supplemental vitamin C per day is sufficient. While dietary vitamin C can be found in citrus fruits, Brussels sprouts, red peppers and other foods, topical vitamin C is growing in popularity.

Vitamin A:

Vitamin A, or its precursor, beta-carotene, can be found in carrots or spinach and ensures the proper maintenance, repair and turn over of skin and tissue cells. If you’re deficient in vitamin A, you may notice a dry or flaky complexion because your skin is not repairing itself fast enough.

Omega-3 fatty acids:

Omega-3s are associated with reduced inflammation and are known to increase the radiance of one’s complexion by locking in hydration. Good omega-3 sources include fatty fish, such as salmon, walnuts and flax seeds. Higher amounts of omega-3s can be obtained from a high quality, molecularly distilled fish oil supplement.

Vitamin E:

Vitamin E is known to counter the harmful effects of UV exposure and provide superior antioxidant protection. Experts indicate that natural Vitamin E at about 400 mg per day has been noted to reduce photodamage and wrinkles and to improve skin texture.


Biotin is a B vitamin that is largely responsible for providing the basis for radiant skin and hair. Experts often recommend anywhere from 1,000-5,000 mcg per day which usually requires a supplement. Food sources for biotin include peanuts, Swiss chard and tuna. —
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