While the slathering the right serums, moisturisers, and exfoliants on your face will set you on the path to good skin, an all-round glow also takes into account what you put inside your body. Though genetic factors also play a role, what you eat has a direct impact on the quality of your skin, nails, and hair, making proper nutrition essential for radiant, glowing skin.
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When it comes to skincare, a holistic approach is best, encompassing a good skincare routine as well as optimal nutrition. Here are the 6 key vitamins and minerals you need to know about for healthy skin.
1. Vitamin A
We’ve lauded the anti-ageing benefits of topical vitamin A (in the form of retinoids) before, but it’s just as beneficial when consumed internally. A fat soluble nutrient, vitamin A can protect your skin from UV radiation and free radical damage, and plays a key role in skin repair and maintenance; dry, flaky skin, may be a sign of vitamin A deficiency.
Sources of vitamin A: sweet potato, carrots, egg yolk, spinach, kale, rockmelon, pumpkin, red capsicum, apricots, mangoes, and squash.
2. Vitamin C
Vitamin C is a powerful antioxidant that fights free radicals that cause premature aging, like those created by sun exposure. It’s also essential for making collagen and elastin; proteins that bind skin cells together, giving your skin that youthful elasticity and aiding in preventing fine lines and wrinkles.
Sources of vitamin C: berries, citrus fruits (oranges, lemons, limes, grapefruits), kiwi fruits, tomatoes, broccoli, capsicums, and sweet potatoes.
3. Vitamin E
A group of eight fat-soluble antioxidant compounds, vitamin E protects skin cells from harmful free radical damage caused by sun exposure and other lifestyle aggressors. Vitamin E also assists the body’s natural wound healing process and helps renew skin cells.
Sources of vitamin E: walnuts, almonds,, avocados, legumes, spinach, kale, sunflower seeds, broccoli, and olive oil.
4. Selenium
A powerful antioxidant, this mineral is responsible for maintaining skin elasticity and firmness. Selenium prevents the breakdown of collagen, provides an anti-inflammatory effect, and promotes the absorption of vitamin E, resulting in smooth, supple skin.
Sources of selenium: brazil nuts, tuna, sardines, eggs, shellfish, whole grains, and brown rice.
5. Zinc
An essential mineral for optimal skin health, zinc is necessary for the transportation of vitamin A, skin cell regeneration, preventing infections, and modulating sebum and enzymatic activity. Also useful in treating acne, zinc works to regulate the production of oil in the skin and balance the hormones involved in developing acne.
Sources of zinc: pumpkin seeds, hemp seeds, lentils, hemp seeds, chickpeas, quinoa, sesame seeds/tahini, cashews, almonds, and asparagus.
6. Essential Fatty Acids
Essential fatty acids (or EFAs) work to create a barrier to protect your skin from external microbes and bacteria, as well as keep your skin moisturised, plump, and hydrated. EFAs like omega-3 and omega-6 also form the building blocks for healthy skin cells, making regular EFA intake vital.
Sources of EFAs: walnuts, flaxseeds, olives, olive oil, avocado,almonds, salmon, mackerel, sardines, tuna, and chia seeds.
Words by AR Staff
Feature image by Daria Kobayashi Ritch for Rodarte SS21
