These five nutrients for healthy skin will result in a smooth, radiant complexion. Omega-3s, vitamins C and E, zinc, and selenium are beauty essentials.

5 Nutrients for Healthy Skin

Christy Brissette, MSc, RD, is a media dietitian and the president of a health consulting and communications company. She writes about food, develops recipes, and is a frequently interviewed nutrition expert.

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Nutrient	Skin-soothing powers	Fabulous food sources	Supplement tips
Omega-3s	Omega-3 fatty acids are needed for healthy cell membranes, helping your skin remove waste and lock in moisture. They lower inflammation and may reduce signs of aging.	walnuts seeds such as chia, flax, and hemp oily fish such as salmon, Arctic char, and trout	If you don’t like fish or have certain health conditions such as coronary heart disease, you may need a supplement. Choose capsules that have been verified to be low in mercury and PCBs.
Vitamin C	This powerful antioxidant produces collagen, which promotes skin elasticity and healing.	bell peppers citrus strawberries kiwi fruit pineapple cauliflower	Have five servings of fruits and veggies daily and you’ll get more than double the amount of vitamin C most people need for good health! If you can’t meet this goal, ascorbic acid is the best form of supplemental vitamin C.
Vitamin E	Vitamin E protects skin from free-radical damage, slowing aging. It helps widen blood vessels to bring oxygen and nutrients to the skin.	avocado wheat germ sunflower seeds almonds spinach	Vitamin E supplements often contain at least 100 IU, four times the amount most adults need each day. Stay below 200 IU a day for good health.
Zinc	Zinc helps regulate oil glands, an important way to keep skin clear and soft naturally. This nutrient may also help repair skin damage.	seafood such as oysters poultry whole grains nuts and seeds	Zinc is found in most multivitamin/mineral supplements. It comes in different forms such as gluconate and acetate.
Selenium	Selenium is a mineral that may help protect skin cells from damage that can lead to skin cancer.	Brazil nuts whole grains poultry seafood eggs dairy products	Selenium and vitamin E work together to prevent free-radical damage.

5 Nutrients for Healthy Skin

Nutrient

Skin-soothing powers

Fabulous food sources

Supplement tips

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