Best Foods for Your Complexion – Feeding Your Skin From the Inside-Out

Feed Your Skin From the Inside-Out

There’s a labyrinth of skincare products out there. And while many of them work wonders, healthy skin starts from the inside – what goes in your body often shows up on your skin.

Once your body is fueled with the nutrients it needs, your skin will follow suit. In this guide, we’ll break down the vitamins and minerals that are essential for glowing skin. Whether you’re a skincare guru or zooming in on your nutrition, we’ve got you covered.

Body Basics

Before getting into which specific vitamins and minerals help our skin, let’s get a quick sense of how the body uses food. When you eat, your body breaks down food into smaller nutritive molecules, which then enter your bloodstream. These nutrients are delivered to organs and tissues throughout your body, including your skin.

Your skin, the body’s largest organ, acts as a protective barrier against environmental stressors like UV radiation and pollutants. Though it’s tough, it needs nutrients to stay healthy. If your body is low on certain nutrients, your skin can start showing signs of deficiency – premature aging, discoloration, dryness, wrinkles, acne, or other skin issues.

Skin-Loving Vitamins and Minerals

Now for a run-down of nutrients that your skin craves. The best way to get what we need is through whole foods, so we’ll include the types of foods these amazing vitamins and minerals like to hang out in. 

Remember to consult with a healthcare professional before starting new supplements, especially if you’re on any medications. Some foods can have a negative impact when combined with certain pharmaceuticals. 

• Vitamin A is a skin superhero and is abundant in foods like carrots, sweet potatoes, spinach, and eggs. The daily recommended dose for an adult is about 700–900 micrograms (mcg) per day. It works synergistically (enhances the effect) with vitamins C and E, but be cautious with alcohol, as it can interfere with absorption. Vitamin A plays a significant role in skin cell turnover, collagen production, and repair, which is vital for preventing fine lines and wrinkles. If you’re prone to acne, it also helps reduce clogged pores and inflammation. When you get enough Vitamin A, your skin becomes smoother and more even-toned.
• Vitamin C, which also goes by ascorbic acid, can be found in oranges, strawberries, bell peppers, and broccoli. It’s recommended that the average person should consume about 75–90 milligrams (mg) per day. The synergistic effect of vitamins C and E protects the skin from oxidative stress. While smoking comes with a laundry list of bad outcomes, one of them is reducing your body’s ability to utilize Vitamin C.
  • Vitamin C is a master at fighting free radicals – little molecules that damage your skin cells. It helps brighten your complexion, fading dark spots and giving you that healthy glow while also up-ticking collagen synthesis. A healthy dose of Vitamin C also helps protect your skin from environmental stressors like pollution and UV rays.
• Vitamin E is found in foods such as almonds, sunflower seeds, spinach, and avocados, and we need approximately 15 milligrams (mg) per day. It doesn’t play well with iron, which can hinder its absorption. Vitamin E is the ultimate antioxidant, protecting us from free radical damage – it’s like a shield for your skin. It’s also beneficial to use topically to help heal scars, reduce stretch marks, and maintain supple skin.
• Zinc is a mineral that can be found in oysters, beef, chickpeas, and pumpkin seeds. Dietary needs differ between genders, with men requiring approximately 11 mg per day and women requiring 8 mg. It helps with vitamin A absorption, but can interfere with copper absorption – another mineral we need in small doses. If you’re dealing with acne or other skin conditions like eczema or psoriasis, Zinc is your friend – it plays a big part in healing wounds and reducing inflammation. Plus, it strengthens your skin’s barrier to protect it from environmental damage. It also helps regulate oil production in the skin, keeping your pores clear and reducing the likelihood of breakouts. 
• Biotin, also known as vitamin B7, has garnered attention lately due to its hair-boosting properties. But it’s great for skin and nails, too. Everyday foods that contain this are eggs, nuts, avocados, and sweet potatoes, and it’s recommended that we get about 30 micrograms (mcg) per day. It pairs well with vitamin E to nourish skin and hair and plays a role in metabolizing fatty acids and promoting healthy cell turnover. A biotin deficiency can manifest as dry, flaky skin.
• Omega-3 fatty acids are anti-inflammatory powerhouses and can be found in fatty fish like salmon, walnuts, flaxseeds, and chia seeds. The dietary recommendation of the beneficial types of omega-3s, EPA and DHA, is in the range of 1,000 mg. They help keep your skin moisturized from the inside out, reducing redness, puffiness, and acne. They’re also known for boosting the skin’s elasticity, which helps reduce the appearance of fine lines and wrinkles. If you’re looking for that dewy, hydrated glow, Omega-3s are your ticket.
  • Tip: Watch out for too much Omega-6 fatty acid, found in processed oils and certain meats. Omega-6s can disrupt the balance of the beneficial omega-3 fatty acids.
• Selenium is found in Brazil nuts, sunflower seeds, and mushrooms, with a recommended daily dose of 55 micrograms (mcg) per day. Selenium is a cell protector, helping to reduce skin damage caused by UV rays and oxidative stress. It also helps reduce inflammation and may aid in preventing conditions such as acne and psoriasis. Be careful with too much iron, as it can inhibit the absorption of selenium.
• Vitamin D is an easy one to get – it primarily comes from healthy exposure to the sun. But it can also be found in fortified milk and fatty fish. It’s suggested that most people get about 600 IU per day, and it’s necessary for quite a few of the body’s internal processes. It’s long known that it works in conjunction with calcium to support healthy bones, skin, and teeth, but researchers are also finding out that it is involved with immune function and mood regulation. Take note that consuming too much magnesium can interfere with vitamin D metabolism.
  • When it comes to skincare, vitamin D plays a crucial role in promoting skin cell growth and repair. Plus, it strengthens your skin’s protective barrier, keeping it hydrated and less prone to damage, which can be great for conditions like eczema and psoriasis.

Nourish Smart

The best way to get your nutrients? Whole foods, of course. And the best way for your body to make the most of those nutrients? Exercise and healthy lifestyle habits.

Also, less can be more. Taking every supplement under the sun all at once is overkill and not recommended – there’s a fine line between helpful and harmful. Some vitamins are water-soluble (your body flushes out the excess), while others are fat-soluble (they get stored in your body and too much can lead to toxicity). If you’re taking prescription or over-the-counter medications, consuming herbs, or drinking tea (even green tea), it’s wise to check for any potential interactions.

At Bentley Medical & Aesthetics, we can assess your unique nutritional needs and assist in creating a supplement routine that’s safe, effective, and tailored to your body. Skip the supplement roulette, and let us help translate lab work into real-life wellness, with no guesswork and no gimmicks.