There are thousands of products out there on the market that claim to reduce fine lines and wrinkles and tout benefits like glowing, rejuvenated skin -- but real skin care begins with what you put in your body. Your skin requires a balance of essential nutrients to maintain fresh-faced elasticity and to do it’s true job of acting as a barrier between you and the outside world. While everyone should be using a daily sunscreen -- and we’d never deny anyone a luscious face mask experience -- we’ve got a list of our top nutrition-based skin care essentials we think you should know about!

  1. Water

It’s no secret! If you ask any doctor, aesthetician, or beauty guru how to get clearer, healthier looking skin, they’ll tell you to drink more water. Staying hydrated has many benefits -- reduced puffiness, increased blood flow for a more even complexion and clearer, softer skin, to name a few! 

  1. Healthy Fats

Healthy fats like omega-3s are a necessary part of any balanced diet. They lubricate your joints and help keep your brain healthy -- but they also do wonders for your skin. First of all, they help your body absorb other vitamins and minerals that you need. Secondly, healthy fats keep skin moisturized, firm, and flexible! 

3. Vitamin E

Vitamin E packs a one-two punch of anti-inflammatory and antioxidant force to fight free radicals and reduce signs of aging. It works with Vitamin C to strengthen cell walls, which keeps skin thick and healthy. 

4. Vitamin C

Not only is Vitamin C a powerful antioxidant, it’s also crucial to the production of collagen in your body. Collagen is what keeps your skin wrinkle-free and elastic. So for smooth skin, remember -- C for Collagen!

5. Vitamin A

This vitamin is a health superstar -- supporting growth and development, aiding immune function, and improving eyesight, but we love Vitamin A because it protects the skin against sun damage and stimulates the production of new skin cells! Those healthy fats we mentioned earlier play a vital role in the absorption of Vitamin A. 

6. Zinc

Speaking of sun protection -- the high concentration of zinc in the epidermis helps defend against damage while fighting bacteria and inflammation. It is also key in wound healing and may help prevent scarring from acne.

7. Selenium

Selenium is an indispensable mineral that is critical to metabolism and thyroid function. It is also anti-inflammatory and boosts white blood cells which helps prevent bacterial skin infections --  like acne!


If you’re not sure where to begin with this list, try adding these superfoods to your regular diet and see if you notice an improvement!

  • Green tea for zinc and vitamins A and C
  • Eggs for selenium, zinc, vitamins A and E
  • Flax seeds or fatty fish for selenium and omega-3s
  • Avocados for vitamins C and E and healthy fats
  • Dark Leafy Greens for selenium (spinach), vitamins A, C, and E, and omega-3s
  • Olive oil for Vitamin E and healthy fats

So next time you treat your face to some indulgent skincare -- treat your body to a steaming cup of green tea and a nourishing snack like avocado toast sprinkled with flax seeds and topped with an egg. Who knew skin care could be so delicious?