Zeynep Kulakçı, Dietician

Achieving glowing, healthy skin extends far beyond skincare products. Your dietary choices play a pivotal role in nurturing your skin’s vitality. In this article, we’ll delve into the crucial vitamins and minerals that underpin skin health. Additionally, we’ll tell you the foods that can enhance your skin’s radiance.

Nutrients your skin craves

Vitamin C and E: These potent antioxidants are known for reversing the effects of sun exposure. They protect against UVB radiation, reduce DNA damage in skin cells, and combat free radicals. Find your daily dose of vitamin C in citrus fruits, broccoli, cauliflower, and leafy greens, while vitamin E can be sourced from vegetable oils, hazelnuts, almonds, and more.

Vitamin A: Vital for skin cell growth and repair, vitamin A maintains a smooth complexion, reducing lines, and wrinkles, and even preventing acne. Abundant in various vegetables and fruits.

B Complex Vitamins: Biotin, part of the B complex, is crucial for skin, nail, and hair health. Find it in bananas, eggs, oatmeal, and rice.

Selenium: Believed to prevent skin cancer and protect from sun damage, selenium can be obtained from whole grains, seafood, garlic, and eggs.

Copper and Zinc: Maintaining skin elasticity requires vitamin C, zinc, and copper. Zinc, in particular, is crucial for acne management, found in lean meats, poultry, and seafood, including oysters.

Foods for vibrant skin

Let’s focus on specific foods that promote skin health:

Blueberries: Packed with antioxidants, blueberries safeguard your skin from environmental stressors. They aid collagen synthesis (vitamin C) and protect against oxidative damage (vitamin E).

Avocado: Rich in healthy fats, avocados maintain skin moisture and reduce inflammation. They are a source of vitamin E, which nourishes and protects the skin.

Salmon: High in omega-3 fatty acids, salmon hydrates the skin, maintains its barrier function, and reduces inflammation. It contains astaxanthin, an antioxidant that enhances skin elasticity and fights signs of ageing.

Almonds: Protect your skin from oxidative damage with vitamin E. Almonds provide essential fatty acids for supple, moisturized skin. They also contain zinc, which regulates oil production and heals blemishes.

Sweet Potatoes: Loaded with beta-carotene, sweet potatoes convert to vitamin A for cell growth, promoting a smooth complexion. They also contain antioxidants that protect the skin from free radicals.

Tomatoes: Lycopene-rich tomatoes protect your skin from sun damage and enhance texture and appearance by supporting collagen production (vitamin C) and skin cell turnover (vitamin A).

Spinach: A nutrient-packed leafy green with vitamins A, C, and E, along with antioxidants and iron, supports healthy skin, blood circulation, and oxygenation of skin cells.

Incorporating these nutrients and skin-loving foods into your diet will give your skin the essential nourishment it needs to radiate from within. Remember, your journey to radiant skin starts in the kitchen.