Top Skin Vitamins + Best Skin Foods for Clear and Glowing Skin

Top Skin Vitamins + Best Skin Foods for Clear and Glowing Skin

Learn the most important skin vitamins, minerals and nutrients needed for clear, blemish free and naturally glowing skin.

Curious about the best skin foods to eat? Want to understand which vitamins, minerals and nutrients your skin needs most to naturally shine?

In this guide, we cover both the most important skin vitamins and minerals and the top skin foods that are rich in these nutrients, so you know exactly what to consume to reach your personal skin care and skin glow goals

 
Top Skin Vitamins + Best Skin Foods for Clear and Glowing Skin

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Vitamin C Benefits for Healthy Skin

This most powerful of vitamins stimulates the collagen production in your system which is the main structural protein in charge of strong, elastic and springy skin. 

While young skin naturally is full of Vitamin C, aging skin progressively holds less and less of it. 

Therefore, it is incredibly important to regularly re-charge on Vitamin C in order to benefit from its anti-aging powers that make your skin look young and fresh again. 

Just how powerful a skin-saver Vitamin C is was shown by recent research that found that Vitamin C not only sweeps away the free radicals responsible for the formation of wrinkles and sagging, but went so far as repair damage to the DNA caused by free radicals.

Finally, Vitamin C with its skin rejuvenating powers even reduces the number of skin cells affected by sunburn and age spots.

The Best Skin Foods Rich in Vitamin C

Kale is one of the healthiest foods on this planet and rightly deserves the title of absolute superfood. And when it comes to its nutritional benefits for your skin, Kale outshines all others. 

100g of fresh Kale contains 75mg of Vitamin C which is the foundation of collagen — the protein that keeps your skin healthy, firm and capable of effectively healing itself. 

Red Bell Pepper seems an unlikely candidate for a skin superfood. When thinking Vitamin C, you normally think of citrus fruits like oranges and lemons (which are also excellent sources). But, do not underestimate the power of red and yellow bell pepper – 100g contain 140mg Vitamin C.  

Kiwis are also Vitamin C powerhouses with 100mg of Vitamin C per 100g of fruit. Black Currant, an absolute Vitamin C superstar, even boasts 175mg Vitamin C per 100g of fruit.

Vitamin E Benefits for Healthy Skin

Vitamin E is one of the most important antioxidants for your skin, protecting it against damage from free radicals and inflammation.

The Best Skin Foods Rich in Vitamin E

Avocado is an incredibly nutritious and delicious fruit that contains 20 different essential vitamins, notably Vitamin K, Vitamin C, Vitamin E and Potassium. 

It is low in saturated fat and has no cholesterol or sodium. Half an avocado provides a whopping 10% of the daily Vitamin E and 17% of the daily Vitamin C your skin needs to stay strong, moisturized and supple.

Sunflower seeds are also fantastic. Just one ounce of sunflower seeds contains 10mg of Vitamin E or 2/3 of the daily recommended amount.

Almonds are one of the best sources of Vitamin E and provides massive health benefits such as lower rates of cancer, heart disease and healthy skin. 

Vitamin A and Beta-carotene Benefits for Healthy Skin

Vitamin A promotes the growth and healthy turnover of cells, making sure that older dull skin is replaced by new, supple and fresh skin. 

Beta-carotene is a nutrient found in plants which, once consumed, the body can transform into Vitamin A. Carrots, spinach and sweet potatoes are rich in beta-carotene. 

Beta-carotene protects skin cells from sun exposure, acting as a natural form of sunblock. Beta-carotene therefore helps not only prevent sunburn, but also pre-mature cell death and old, wrinkled skin. 

Finally, beta-carotene endows your skin with a warm, orange tone, making it look fresh and healthy.

The Best Skin Foods Rich in Vitamin A 

Sweet potatoes are an excellent source of beta-carotene — a 1/2-cup serving (100 grams) contains enough beta-carotene to provide nearly four times the recommended daily intake of vitamin A. 

Red and yellow bell pepper make yet another appearance as nutrient powerhouses, with one cup (149 grams) of red bell pepper containing the equivalent of 92% of daily needed vitamin A and 317% of the daily requirements for Vitamin C. 

Carrots are one of the best sources of beta-carotene. The French say they provide rosy butt cheeks – which actually is true given the high amounts of beta (which make for rosy healthy-looking skin on other areas of the body too). 

More importantly, just one single small raw carrot contains 4.1 mg of beta-carotene which provides you with 278% of your required Vitamin A intake. Other high in beta-carotene veggies include squash, pumpkin and kale.

Top Skin Vitamins + Best Skin Foods for Clear and Glowing Skin

Zinc Benefits for Healthy Skin

Zinc is a powerful mineral found in every single cell of the human body. More than 300 enzymes depend on Zinc in order to function. 

Skin cells need Zinc even more. Take the top layer of your skin — the concentration of Zinc here is six times that of its lower layers. 

Unsurprisingly, Zinc is vital to the human skin as it regulates inflammation, supports the production of new skin cells and promotes overall skin health. 

Lacking Zinc can cause skin inflammation, acne and delayed wound healing. 

More than that, Zinc may protect you from acne that thrives when oil, bacteria and skin cells block your pores, causing an inflammation of the skin around these pores. 

Zinc's anti-inflammatory properties not only help control the flare-up of acne, it may also regulate the amount of natural oils the skin produces and thus help prevent the clogging of pores in the first place.

The Best Skin Foods Rich in Zinc

Beans, lentils and chickpeas are good sources for the daily recommended intake of zinc women (8mg) and men (11mg) need.

Hemp seeds are too as just 3 tablespoons (30 grams) of hemp seeds contain 31% and 43% of the recommended daily intake for men and women, respectively. Other great seeds rich in zinc include squash, pumpkin and sesame seeds. 

Iron Benefits for Healthy Skin 

Iron stimulates the hemoglobin production in your system, the substance that allows your red blood cells to supply your body's tissues with oxygen.

Iron also speeds up the healing of damaged skin and wounds and is also known for providing your skin with a glow. 

Now, iron deficiencies are not only a problem for your skin but your entire body, as tissue and organs may not receive the oxygen supply they need. As a consequence you feel tired, weak and sore. 

Iron-deficiency is not uncommon at all: one in five women, 50% of pregnant women and 3% of men are iron-deficient. 

The Best Skin Foods Rich in Iron 

To avoid becoming iron-deficient and to support the health of your skin, make sure that your diet includes iron-rich superfoods such as:

Spinach, the queen of greens with just one cup of raw spinach containing 0.7 mg of iron.

Almonds, cashews, sunflower seeds, walnuts or pistachios are great sources of iron, with one ounce supplying your body with 0.7 mg of iron.

Chickpeas and kidney beans both hold 2.1 mg of iron per serving.

Healthy Fats Benefits for Healthy

Omega-3 is one of the healthiest fats in existence. It keeps your skin thick, supple and moisturized while a deficiency in Omega-3 almost certainly will cause dry skin.

The healthy fats contained in Omega-3 also reduce inflammation-related skin redness and acne.

Fats are far from evil – at least the healthy fats you will find in the superfoods listed below. They are actually absolutely crucial for a healthy, balanced diet as they help retain precious fat-soluble nutrients contained in many vegetables, fruits and greens.

Take the vitamins A, D, E and K as well as beta-carotene and lycopene – they all require a healthy fat to be fully absorbed by the system. 

The Best Skin Foods Rich in Healthy Fats

According to a recent study among 700 women, the healthy fats found in avocado were associated with better, more supple and springy skin.

Avocado is an incredibly nutritious and delicious fruit that contains 20 different essential vitamins, notably Vitamin K, Vitamin C, Vitamin E and Potassium. 

It is low in saturated fat and has no cholesterol or sodium. Added to a healthy smoothie, it will give your drink a yummy silk and cream-like texture.

If you think sunflower seeds are bird food, it is time to wake up. In fact, you'll wake up to a beautiful, blemish free and clear skin with just one ounce (28 grams) of sunflower seeds a day. 

That amount holds 37% of your daily recommended Vitamin E, 32% of your selenium and 10% of the daily recommended amounts of zinc. 

What muesli aficionados have known for some time, holds true for seekers of clear and healthy skin: sunflower seeds are super healthy!

Hemp seeds are actually the same species as cannabis, but don't worry, they are a safe and incredibly nutritious variety. 

Hemp seeds are rich in healthy fats such as Omega-3, protein and various minerals. Omega-3 keeps your skin thick, supple and moisturized.

A deficiency in Omega-3 can cause dry skin. The healthy fats contained in Omega-3 can reduce inflammation-related skin redness and acne.

Flaxseed is actually an ancient crop known for a range of health benefits since documented history. A small serving acts as an incredible source of most of the nutrients you need. 

They are especially rich in Omega-3, the essential fat mentioned above, proven to reduce inflammation, redness and acne. 

Walnuts are excellent news for your skin. They contain all the goodness healthy skin needs, including essential healthy fats, Vitamin C and E as well as zinc and selenium. 

They hold high amounts of Omega-3 fatty acids: they not only moisturize your skin, they also help reduce inflammation and prevent breakouts. 

As little as one serving of Walnuts contains 6% of your daily Zinc needs – remember Zinc is essential for your skin to act as an effective barrier, effectively fighting off bacteria and inflammation.

Similar to walnuts, macadamia nuts are a treat for healthy, glowing skin. Why? Because they contain highly nourishing fatty acids and quality oils essential for skin rejuvenation and repair of skin cell damages. 

Et voilà, with this you have all the ingredients you need for a whole host of perfect skin healing and rejuvenating meals and smoothies.

For more inspiration on some of the healthiest skin foods, search our superfoods directory by skin care benefits.

If beyond that, you need help building a more comprehensive, personalized skin care routine take our 7-day skin glow challenge

A holistic skincare and skin health program, the Skin Glow Challenge has been designed to transform your skin – both face and body – from the inside out.

It includes a step-by-step and science-backed skincare routine and a comprehensive healthy diet and drink plan for clear, healthy and glowing skin in seven days.  

It allows you to take action on your skin problems, prioritizing systematic, holistic and 100% natural skin care solutions.

And most of all, it helps you build a personalized skin care routine that you love.

So, if you are ready to start tackling your skin problems today, the 7-Day Skin Glow Challenge is right for you. Here’s to fresh beginnings and to your newfound, naturally glowing skin.