Unexpected Ways to Improve Your Skin Health

About Laura Gooch

Laura Gooch, MFA, is a Content Specialist at Brookdale and a poet. She earned her BA in English from Pace University and an MFA in Creative Writing from Adelphi University. Laura uses her storytelling background to craft engaging blog and social media content. When she's not writing, she's reading voraciously, singing in her car, or spending time with her two wiener dogs.

an older woman studying her skin in the mirror

The phrase “eat your skincare” has gained popularity on social media, but what does it mean? While it may sound like a passing trend, the connection between diet and skin health is well established. What you eat can influence everything from hydration to inflammation, making nutrition an important first step in your skincare routine.

Learn how adding a few key nutrients and foods to your diet may help improve your skin from the inside out.

Eating Your Skincare

Diet plays an important role in skin health, but it’s less about quick fixes and fads and more about consistency. Your skin reflects what’s happening internally, meaning what you eat can directly impact how it looks and feels. Focusing on specific nutrients and nutrient-dense foods can support your skin barrier, boost collagen production and promote a healthy, natural glow.

Specific Nutrients

Omega-3 Fatty Acids

Omega-3 fatty acids are essential for skin health and play key roles in maintaining and restoring the skin barrier. One study suggests they may also help repair skin damaged by UV-B exposure. Foods like fatty fish, flaxseeds and walnuts can help reduce inflammation, support moisture retention and improve skin elasticity. Because inflammation and a weakened skin barrier are linked to concerns like dryness, sensitivity and irritation, getting enough omega-3s may help support calmer, more balanced skin over time.

Vitamin C

It’s a well-known fact that topical vitamin C is a dermatologist-favorite, but consuming it is just as important and maybe even more impactful. Vitamin C plays a key role in collagen production, which helps repair damaged skin, and can be beneficial in combating photodamage. Research from the University of Otago, Faculty of Medicine found that higher dietary vitamin C is linked to improved skin health and function. While the study highlights the benefits of eating kiwifruit, many other foods are rich in vitamin C, including:

Guava, 377 mg per 1 cup (raw)
Bell peppers, 191 mg per cup (raw, chopped)
Oranges, 97 mg per large orange
Strawberries, 97 mg per cup (sliced)
Broccoli, 81 mg per cup (chopped)
Kale, 80 mg per cup (chopped)
Cantaloupe, 59 mg per cup (cubed)

Habitually including vitamin C-rich foods in your diet can support brighter, more resilient skin over time.

Vitamin E

Vitamin E is a powerful antioxidant that may help protect your skin from environmental factors like sun damage and pollution. It also plays a role in supporting the skin barrier and retaining moisture, which becomes increasingly important as skin tends to become drier with age. Foods like almonds, sunflower seeds, avocados and spinach are rich in vitamin E and can help support softer, more hydrated skin.

Zinc

Zinc has many different benefits when it comes to skin health. If you’re dealing with an inflammatory skin condition like eczema, zinc has anti-inflammatory properties that can help reduce the redness and swelling from these conditions. Zinc also helps regulate oil production, which can help fight acne. Foods like legumes, shellfish, seeds and whole grains are good sources of zinc and can lead to balanced skin.

Selenium

A trace mineral, selenium works in tandem with antioxidants like vitamin E to help protect the skin from environmental damage. Selenium helps skin stay protected from free radicals and UV damage. If you’re looking for some foods to increase your selenium intake, try brazil nuts, seafood, eggs and whole grains. Even small amounts can contribute to overall skin resilience.

Nutrient-Rich Foods

Legumes

Legumes like lentils, chickpeas and black beans are a good source of plant-based protein, which plays an important role in skin repair and regeneration. With the skin constantly renewing, sufficient protein intake helps support that process and maintain a healthy skin barrier.

They’re also rich in key minerals like zinc. Vital for maintaining skin integrity, zinc helps regulate oil production, supports wound healing and may reduce the severity of acne.

Nuts and Seeds

Nuts and seeds provide a mix of healthy fats, vitamin E and selenium, all of which help protect the skin and support hydration. These nutrients strengthen the skin barrier and help reduce moisture loss, leading to smoother, more supple skin. Enjoy a handful of almonds, sunflower seeds or walnuts as a snack or toss some chia seeds into your morning yogurt.

Leafy Greens

Leafy greens like spinach, kale and Swiss chard are packed with vitamins A, C and E, along with antioxidants that help protect the skin from environmental stressors and harmful UV rays. These nutrients work together to support collagen production, promote healthy cell turnover and may help improve overall skin tone and texture. Including a variety of leafy greens in your diet can lead to a brighter complexion over time.

Fermented Foods

Fermented foods like yogurt, kefir, kimchi and sauerkraut support gut health, which is closely linked to skin health. A balanced gut microbiome can help reduce inflammation throughout the body, which may improve common skin concerns like dryness, sensitivity and redness. Regularly including fermented foods in your diet may help support a healthier, more balanced complexion from the inside out.

While no single food can transform your skin overnight, consistently choosing healthy, nutrient-dense options can make a difference over time. Supporting your skin with a balanced diet rich in vitamins, minerals and healthy fats can improve hydration, promote a stronger barrier and give you a more radiant appearance. When paired with a simple skincare routine, these habits can help you maintain healthy, resilient skin at any age.

_{The above content is shared for educational and informational purposes only. You must consult your doctor before beginning any diet, exercise, or fitness program, taking any additional or discontinuing any existing medications, or acting on any content on this website, especially if you have a medical condition. The content is not intended to be a substitute for professional medical advice, diagnosis or treatment. Never disregard professional medical advice or delay in seeking it because of something you have read on our site.}