20 Best Foods for Skin Health

Diet is linked to many aspects of our health, including our skin. Our skin is an integral part of our health; it's our most significant barrier to the outside world and a key part of how we look and feel. Filling a balanced diet with key skin health nutrients helps to support this essential organ. Nutrients like vitamin A, vitamin C, vitamin E, biotin, and zinc all play key roles in supporting our skin. So how do you get them?

Food is the primary source of nutrients, so we gathered the 20 best foods for skin health to help you work these nutrients into your diet. Additionally, supplements can support skin health, providing a consistent, convenient daily dose of nutrients to help you bridge possible nutrient gaps. Let's break down these skin health nutrients and how you can include them in your diet.^†

Vitamin A: Supporting Skin Health and More

Sweet Potatoes & Carrots: Beta-Carotene's Role in Skin Support

The fact that beta-carotene is found in carrots is no coincidence! This orange pigment is the source of carrots' and sweet potatoes' color and is more than just a pretty hue, it's why they are some of the best foods for skin health. Beta-carotene is a precursor to vitamin A, which is essential for healthy skin, and beta-carotene also provides antioxidant support.^†

Carotenoids, like beta-carotene, have a high concentration in the outer layer of the skin. By consuming sources of carotenoids, you can help your body support its skin health.

Mango: A Source of Vitamin A for Skin Support

The mango is known for more than its sweetness; mangos are also a source of beta-carotene, a precursor to vitamin A—a skin health nutrient that supports healthy skin. Consuming a dietary source of beta-carotene helps our body produce vitamin A.^†

Beta-carotene also provides antioxidant support to the body. So, try tossing some mango into your next smoothie or chopping this tasty fruit into a sweet salsa.^†

Vitamin C: Essential for Collagen Support and Skin Antioxidant Activity

Citrus Fruits (Oranges, Kiwi, Strawberries): Vitamin C for Skin Support

While carotenoids are in carrots, vitamin C is in, you guessed it, Citrus. Fruits like oranges, grapefruits, and lemons, along with other fruits like strawberries, are foods that are good for your skin because they're a source of vitamin C for skin support. The good news is that 3/4 of a cup of orange juice includes over 100% of your daily value of vitamin C.^[1]†

How exactly does vitamin C support skin? For one, vitamin C helps make collagen for healthy skin. Collagen plays a key role in skin structure.^[2] Vitamin C also provides antioxidant support, helping to neutralize free radicals in the body. So, if you're looking for a reason to buy some citrus fruits or strawberries, look no further.^†

Bell Peppers and Broccoli: Vitamin C and Skin Antioxidants

Bell peppers and broccoli. These "B" foods are another source of vitamin C, providing this essential nutrient to support healthy skin and provide antioxidant support. Vitamin C is necessary for the body to produce collagen, which helps support skin health, and functions as an antioxidant that helps neutralize free radicals and support your immune system.^†

Red bell peppers include more vitamin C than green bell peppers, so keep that in mind if vitamin C is what you're looking for.^[1] Broccoli is scrumptious in various styles: steamed, sauteed and in soups and salads. It's not hard to find ways to work foods that are good for your skin into tasty daily meals.

Spinach: Vitamin C and Antioxidant Benefits

Spinach isn’t just a nostalgic nod to cartoon heroes—it’s a leafy green filled with essential nutrients and is also a source of vitamin C for skin support and antioxidant benefits. As mentioned above, vitamin C is essential for collagen production. Our body needs collagen to make and repair our skin and make tendons, ligaments, and blood vessels.^[3]†

Spinach is an easy inclusion in salads alongside other leafy greens, and many people like to toss spinach into smoothies for a tasty source of vitamin C.

Not a fan of spinach? Those looking for a convenient way to get a daily dose of vitamin C may be interested in vitamin C gummies and other vitamin C supplements.

Vitamin E: Supporting Healthy Skin

Almonds, Sunflower Seeds, Hazelnuts and Peanut Butter: Common Sources of Vitamin E for Skin Health

Looking for sources of vitamin E for skin health? Check out quick snack foods like almonds, sunflower seeds, and hazelnuts. These can be a convenient source of vitamin E on the go. Peanut butter is another source of vitamin E, making a convenient food for skin support.^[4]

Vitamin E functions as a free-radical scavenger, pairing off with free radicals before they can cause oxidative stress. Free radicals can be produced by UV radiation from the sun and other environmental factors like cigarette smoke and air pollution.^[4]†

Wheat Germ: A Source of Vitamin E for Skin Health

Wheat germ is a plant-based source of vitamin E, with 16 grams providing 16% of the daily value of this essential nutrient.^[5] Wheat germ can easily be added to a balanced meal; sprinkle it over your yogurt or cereal, toss it in a smoothie, or use it as a crumbly coating for your baked fish.

Wheat germ may not be at every grocery store, so if you want to include this vitamin E source in your diet, check a health food store or online retailer.

Biotin: Supporting Healthy Skin and Hair

Eggs, Peanuts, and Salmon: Biotin for Skin and Hair Health

Biotin is one of the most crucial skin health nutrients. What is biotin good for? Not only does biotin support healthy skin, but it also supports healthy hair as you age. That's why it's often used in beauty supplements, as it plays a role in maintaining the health of your skin and hair, two of the more outward-facing elements of our health and beauty.^†

For regular sources of biotin, include eggs, peanuts, and salmon in your diet. For an easy biotin-dense breakfast, peanut butter toast and eggs are quick and convenient. If you want to support your intake with biotin products, you may wonder, "how much biotin should I take?" It's recommended to consult with a trusted medical professional and follow the suggested use on the supplement label.

Zinc: Supporting Healthy Skin and Antioxidant Activity

Beef, Shrimp, and Lentils: Zinc for Skin Health and Antioxidant Support

Zinc is a mineral that helps support healthy skin and is found in foods like beef, shrimp, and lentils. Like many other nutrients in this article, zinc provides antioxidant support to protect cells from oxidative stress. Zinc helps keep your skin healthy by supporting the signals your body uses to repair and renew skin cells.^[6]†

Sources of zinc include beef, shrimp, and lentils, though if you're a fan of oysters, you may be happy to learn that they are some of the best sources of zinc, with over 200% of your DV in three ounces, roughly two or three oysters.^[7]

Your Skin Wellness: A Helpful Approach

Incorporating sources of vitamin A, vitamin C, zinc, biotin into a balanced diet can help support your skin health. Supplements can help support a balanced diet and contribute to your skin's overall wellness, but it's important to note that they do not replace food sources of these nutrients; they only supplement them.^†

By taking Nature Made^® skin health supplements on a consistent, daily basis, you help provide your body with a regular source of these nutrients, helping to bridge possible nutrient gaps where your diet may fall short. Building a daily routine, like taking supplements with a meal or before bed, can help ensure regular intake.^†

Everyone is different, and our needs and results will all be unique. That's why it's essential to consult with a trusted healthcare professional before starting any new supplement routine. Supplements like biotin and collagen can help support a healthy lifestyle, including a balanced diet, regular exercise, and adequate sleep.

To support your skin health through supplementation, shop beauty supplements today! Always read and follow the suggested use instructions on the label of any supplement.^†

† These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

References

1. Vitamin C. National Institutes of Health. Published March 26, 2021. https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/
2. Choi FD, Sung CT, Juhasz ML, Mesinkovsk NA. Oral Collagen Supplementation: A Systematic Review of Dermatological Applications. J Drugs Dermatol. 2019;18(1):9-16.
3. Medline Plus. Vitamin C: MedlinePlus Medical Encyclopedia. Medlineplus.gov. Published January 19, 2023. https://medlineplus.gov/ency/article/002404.htm
4. National Institutes of Health. Office of Dietary Supplements - Vitamin E. Nih.gov. Published March 26, 2021. https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/
5. Wheat germ. FoodData Central. Published October 31, 2024. https://fdc.nal.usda.gov/food-details/2708477/nutrients
6. Al-Khafaji Z, Brito S, Bin BH. Zinc and Zinc Transporters in Dermatology. Int J Mol Sci. 2022;23(24):16165. Published 2022 Dec 18. doi:10.3390/ijms232416165
7. National Institutes of Health. Zinc. Nih.gov. Published September 28, 2022. https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/