Eat Your Skincare: Vitamins, Minerals, and What You Need to Know About Skin-Loving Foods

We love skincare just as much as you do. But we’re also advocates for taking care of yourself beyond what goes on your skin. Serums, oils, and creams are great for maintaining a youthful and healthy appearance, but you should know that glowing skin starts from within. Get the skin of your dreams by eating the ingredients your skin loves. So, let’s talk about it. Get your shopping list ready because we’re helping you develop a skincare routine that you can easily get from the grocery store.

Vitamin C

Let’s start with a crowd favorite: vitamin C. We’ve talked about how great vitamin C is for eliminating free radicals and giving you glowing skin in return. It’s a popular product for a reason: you’ll notice a more even complexion, reduced fine lines, and better wound healing. It’s one of the reasons why we use cloudberry oil in our own Illumine Face Oil.

Great Food Sources:

• Strawberries
• Oranges
• Kiwi
• Brussel Sprouts
• Broccoli

Source: https://www.healthline.com/nutrition/vitamin-c-foods

Vitamin A (Retinol)

Vitamin A (AKA retinol) has a big name in the skincare world. It supports skin cell turnover (that means fewer fine lines and more radiance) and helps prevent acne. If smoother texture, acne reduction, and an even skin tone are your skin priorities, make sure to eat foods high in vitamin A.

Great food sources:

• Sweet potatoes
• Carrots
• Fish
• Spinach
• Eggs

Source: https://www.healthline.com/nutrition/foods-high-in-vitamin-a

Vitamin E

Sun damage is one of the skin’s biggest enemies. Luckily, vitamin E is an antioxidant that’s great at protecting your skin from oxidative stress and UV damage. Get better skin hydration, an anti-aging boost, and healing support when you add foods rich in vitamin E to your plate.

Great food sources:

• Almonds
• Sunflower seeds
• Avocados
• Spinach

Source: https://www.healthline.com/nutrition/foods-high-in-vitamin-e

Omega-3 Fatty Acids

These healthy fats support skin barrier function and reduce inflammation. A healthy serving of omega-3s during the day will help keep your skin soft, calm, and breakout-free.

Great food sources:

• Fatty fish (e.g., salmon, mackerel, sardines)
• Chia seeds
• Walnuts
• Flaxseeds

Source: https://www.healthline.com/nutrition/12-omega-3-rich-foods

Zinc

This mineral aids in healing skin, reducing inflammation, and regulating oil glands. Enjoy fewer breakouts, faster healing, and overall, less irritation when you incorporate it into your meals.

Great food sources:

• Pumpkin seeds
• Chickpeas
• Lentils
• Oysters
• Cashews

Source: https://www.healthline.com/nutrition/best-foods-high-in-zinc

Water & Hydration

We can’t talk about eating ingredients your skin loves and leave water off this list. While not exactly a nutrient, getting your daily eight glasses is still essential to keep your skin soft, flush out toxins, and support your skin’s elasticity. No matter how good your skincare is, not drinking enough water can send your progress backwards.

Hydration tips to keep your skin glowing:

• Keep water handy to encourage regular drinking
• Eat hydrating foods like cucumbers, watermelon, and celery
• Avoid alcohol and excess salt

Foods to Avoid for Better Skin

Just like the right foods can make your skin look better, the wrong foods can make your skin concerns worse. Don’t trigger your skin with these disruptive foods:

• Processed sugar. Too much can trigger acne and inflammation.
• Dairy. This food group may affect some with acne-prone skin.
• Highly processed foods. These are linked to skin dullness and breakouts.

Healthy Skin Starts from Within

The next time you’re applying your serums and creams, consider all the ingredients that went into that product and ask yourself, “Could my diet enhance this?” The best skincare can do wonders for your skin, but aiming for those daily servings of fruits and veggies will give you optimal results. What will you be feeding your skin?