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5 Nutrients for Healthy Skin

Get glowing skin from the inside out


Does winter leave your skin a little dry, red, and flaky? Using natural products and moisturizing regularly are helpful, but your skin care routine is only half the battle. When it comes to flaunting radiant, supple skin, it’s what’s inside that counts!

Here are the top five nutrients for healthy skin that will help you get a healthy glow in no time.


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.


Staying hydrated isn’t just for summer

Harsh winter winds do quite a number on your skin, causing dryness, rashes, and worse. Staying hydrated year-round helps flush toxins out of your system and gives skin the moisture it craves.

Don’t like the taste of water? Try DIY spa water!

Step 1: Add fruit such as apple, citrus, cranberries, frozen berries, or frozen peaches to a glass container.

Step 2: Add a sprig of fresh herbs. Need ideas? Try frozen strawberries and basil, lime and mint, or cranberries and rosemary.

Step 3: Top with water, store in the fridge, and enjoy.



No Proof

No Proof

Raise a glass and say cheers to not-so-hard drinks

Matthew Kadey, MSc, RDMatthew Kadey, MSc, RD