Why Truly Healthy Skin Begins at the Grocery Store

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Why Truly Healthy Skin Begins at the Grocery Store

When you think of healthy, youthful skin, your mind might immediately travel down the beauty and cosmetics aisle at your local grocery or department store. But truly nourished skin starts long before you apply anything topically. It starts with your diet—a diet rich in vitamins, minerals, and nutrients. The following are some of the most skin-friendly nutrients you should add to your shopping list for truly glowing skin from the inside out.

Vitamin A helps repair damaged skin tissue. One of the first signs of Vitamin A deficiency is dry, flaky skin. Foods rich in Vitamin A include sweet potatoes, carrots, and dark, leafy greens.[1]

Vitamin B7, also known as biotin, is one of the most vital nutrients for the growth of healthy skin, hair, and nails. Biotin-rich foods include eggs, nuts, whole grains, milk, and meat.[1]

Vitamin C is found in citrus fruits and leafy greens, as well as other vegetables. It helps encourage collagen, which prevents skin sagging and wrinkles, and improves the overall texture of the skin.[1] Furthermore, it’s believed that Vitamin C also helps counter the effects of harmful sun exposure.[2]

Vitamin E helps visibly reduce scarring and improves rough, dry skin. For more Vitamin E, add nuts, olives, and spinach to your diet.[1]

Selenium is believed by scientists to play a crucial role in skin cancer prevention and can also can protect the skin from burning.[2] It is also known for protecting cells from free radical damage.[3] This mineral comes from whole grains, cereals, Brazil nuts, lamb, seafood, garlic, and eggs.

Copper helps work with other nutrients to support the development of elastin, which keeps the skin looking smooth and youthful.[2]

Zinc is another important mineral, especially if you suffer from acne. In fact, acne itself is sometimes a symptom of zinc deficiency.[2] Food sources of zinc include oysters, lean meats, and poultry.

CoQ10 is a nutrient commonly found in animal products and whole grains that has antioxidant properties that fight damage from free radicals.[3]

Healthy fats include omega-3s and omega-6s, which help make the skin’s natural oil barriers stronger and fights dryness and blemishes.[3] These healthy fats encourage smoother and younger looking skin and can be found in olive oil, flaxseeds, walnuts, and cold-water fish.

Great skin doesn’t just come from a tube or a bottle, it starts from the nutrients you supply it through a well balanced diet. By incorporating nutritionally dense foods, you can nourish your skin from the inside out for a more youthful, healthy complexion.


[1] Reader’s Digest (n.d.) 5 vitamins for healthy skin. Retrieved from http://www.rd.com/health/beauty/5-vitamins-for-healthy-skin/

[2] WebMD, LCC. (2015). Skin care: nutrients for healthy skin. Retrieved from http://www.medicinenet.com/script/main/art.asp?articlekey=50505&page=3

[3] Gardner, S. (2014). Foods for health, supple skin. Retrieved from http://www.webmd.com/beauty/skin/ss/slideshow-skin-foods

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