Achieving clear and healthy skin is a goal for many people, but it can be challenging to know where to start. While many skincare products and treatments can help improve your skin’s appearance, paying attention to what you’re eating is essential. A healthy, well-balanced diet, rich with the right macro-and micronutrients, can significantly impact the health and appearance of your skin and can help prevent blemishes, inflammation, and other unwanted skin conditions. While dietary supplements are sometimes helpful, there’s no substitute for real food-based micronutrients for radiant skin.


Here are critical micronutrients for radiant skin and their food sources:

Healthy foods high in antioxidants.


Antioxidants can help to protect your skin from damage caused by free radicals and environmental toxins. Foods rich in antioxidants include berries, turmeric, dark leafy greens, sweet potatoes, and green tea.


Omega-3 fatty acids

Omega-3 fatty acids

Omega-3 fatty acids are essential for healthy skin, as they help to reduce inflammation and promote hydration. Foods high in omega-3s include fatty fish, flaxseeds, chia seeds, and walnuts


Vitamin C

Vitamin C

Vitamin C is essential for collagen production, which can help to improve skin elasticity and prevent wrinkles. Foods high in vitamin C include citrus fruits, kiwi, tomatoes, and broccoli


Healthy product sources of zinc.


Zinc is important for wound healing and can help reduce inflammation and acne. Foods high in zinc include wild-caught shrimp, pumpkin seeds, grass-fed beef, and lentils.


Assortment food sources of vitamin E

Vitamin E

Vitamin E is another powerful antioxidant that helps to protect your skin from damage caused by environmental factors like pollution and UV radiation. It also has anti-inflammatory properties that can help to soothe and calm irritated skin. Foods high in Vitamin E include pistachios, hemp seeds, and avocados.


Healthy products rich in vitamin A

Vitamin A

Vitamin A is important for maintaining healthy skin cells and promoting cell turnover. It also helps regulate sebum production, preventing acne and other skin issues. Foods naturally high in Vitamin A include beef liver, fish oils, milk (whole milk from organic, pasture-based cows is best), and eggs (organic, pasture-based eggs are best).

While plant foods do not naturally contain fully formed Vitamin A, many are rich in beta carotene–a ProVitamin A carotenoid antioxidant that the body stores and converts to Vitamin A when it needs to. These foods include carrots, red bell peppers, tomatoes, cantaloupe, and spinach.


Natural sources of vitamin B7 biotin


Biotin (B7) is a vitamin essential for maintaining healthy hair, skin, and nails. It plays a crucial role in cell growth and metabolism and can help improve your skin’s strength and appearance. Foods high in Biotin include egg yolks, almonds, and salmon.


Hyaluronic acid and hyaluronic gel on stone table.

Hyaluronic acid

Hyaluronic acid is a naturally-occurring substance that helps retain moisture and keep your skin plump and hydrated. Foods that support hyaluronic acid levels are bone broth, tofu, kale, and sweet potatoes.


In conclusion

In addition to eating a balanced diet that includes these micronutrients for radiant skin, it’s also important to avoid foods that can trigger inflammation and breakouts — processed foods and foods high in refined sugar and carbohydrates.

By making healthy food choices and avoiding inflammatory foods, you can help improve your skin’s health and appearance. While a healthy diet might not solve all your skincare problems, it can be a foundational step in achieving clear, radiant skin.


Do you want to learn how to help your clients make skin-healthier food choices (while staying within your scope of practice?)

Check out our professionally accredited Certified Nutritional Aesthetics Practitioner® Training Program! Learn more, download our syllabus, and enroll HERE.

About the author:

Today’s post was written by our Advisory Board member, Jules Annen, PhD. Learn more about Dr. Annen HERE.