Diet and Heathy Skin: 5+1 to do's in order to shine from within

It is common to focus on healthy eating when dealing with a specific health condition, overlooking its role as a means of prevention. We tend, in other words, to use it as an afterthought – when, for example, it becomes necessary, such as diet for blood sugar regulation, diet for cholesterol regulation, for issues such as Irritable Bowel Syndrome, or to aid weight loss.

However, diet can also impact other aspects of our health that we may not think about as much. One such example is the skin – the largest organ in the body, weighing in at around 4kg. The skin does not just act as a passive wall surrounding the tissues and bones, but is a dynamic barrier that protects us from external agents such as bacteria and viruses, while also largely reflecting the inner state of our body.

It's true that your skin "sees" you before you even glance in the mirror, and if it's "screaming" at you, it might be time to listen to what it's missing, starting with your plate. You don't need a strict diet plan or a selection of supplements to see benefits in your skin. Just add a few small, good habits to your plate and keep them up.

Support your skin structure

Our skin consists of three main areas: the epidermis, dermis and subcutaneous fat. To keep it healthy and resilient, what it needs is proper support from our diet. The dermis contains collagen and elastin – two key protein molecules that give the skin firmness and elasticity. Equally important for skin integrity are essential fatty acids (Essential Fatty Acids), such as omega-3 and omega-6, which participate in the synthesis of phospholipids and strengthen the skin barrier by protecting against inflammation and dehydration. Indicative foods include:

Protein sources: Eggs, fish, legumes – about 7 g protein/30 g.
Sources of omega-3 & omega-6: Oily fish – 650 mg/30g fish, flaxseed – 570 mg/1 tsp, flaxseed oil – 7196 mg/1 tsp, chia seeds – 175 mg/tsp, walnuts – 200 mg/2 nuts

If you want healthy, supple and well-protected skin, make sure your diet includes enough protein and good fats.

Tip: It is important to maintain a balance between omega-3 and omega-6 fats, as excessive intake of omega-6 can inhibit the action of omega-3. The recommended intake ratio is 4:1, in favor of omega-3s.

Ensure the sufficiency of the nutrients that nourish it

The skin is constantly renewed. To accomplish this mission, it needs a constant supply of vitamins and minerals that actively contribute to cell regeneration. Let's look at a few things about the key vitamins...

Vitamin A: Essential for good skin health, as it helps in the production of new cells and prevents hyperkeratosis, an imbalance of the skin barrier, which makes the skin look hard and dull.

Sources of Vitamin A: Cooked salmon – 59 mg/85 g of fish, Herring – 219 mg/85 mg of fish, Ricotta cheese – 263 mg/1 cup, Sweet potato – 6582 mg, Raw carrots – 459 mg/half cup, Raw red peppers – 117 mg/half cup, Raw red peppers – 117 mg/half cup.

Vitamin D: Helps boost the skin's immune defenses, promotes wound healing and helps regulate inflammation, elements that support healthy and resilient skin. Primarily, sun exposure meets our vitamin D needs. Moderate exposure is recommended, without sunscreen and with exposed limbs for about 10-15 minutes. However, the exact duration depends on the season, time and skin type. As an adjunct, diet and supplements can be utilized to meet our needs.

Sources of Vitamin D: Cod liver oil – 34 mg/ 1 tbsp, Cooked trout – 16.2 mg/85 g, Cooked salmon – 14.2 mg/85 g of fish, Raw mushrooms – 9.2 mg/half cup, Egg yolk – 1.1 mg

Vitamin E (mainly in the form of alpha-tocopherol): protects the skin's lipids, reduces inflammation and helps maintain its elasticity. It has been used in the management of skin conditions such as psoriasis, atopic dermatitis and melasma, and helps prevent and treat both scarring and hyperpigmentation.

Sources of Vitamin E: Wheat oil – 20 mg/1 tbsp, Sunflower seeds – 7.4 mg/28 g, Almonds – 6.8 mg/28 g, Hazelnuts – 4.3 mg/28 g, Peanut butter – 3 mg/1 tbsp.

But in order to maintain its action and renew itself in the skin, vitamin E needs the cooperation of vitamin C.

Vitamin C: The skin is highly dependent on vitamin C as it needs it for basic functions such as collagen and elastin synthesis. In addition, vitamin C not only contributes to the production of new collagen, but also helps protect the already existing collagen by limiting the action of enzymes that break it down and reducing the damage caused by oxidative and environmental factors.

Sources of Vitamin C: Raw red peppers – 95 mg/half cup, Orange – 70 mg, Kiwi – 64 mg, Raw green peppers – 60 mg/half cup, Broccoli boiled – 51 mg/half cup, Strawberries – 49 mg/half cup.

Furthermore, zinc, selenium and iron support skin defenses and heal micro tissue injuries faster. Sources of these nutrients include foods such as green leafy vegetables, whole grains, dairy, liver and seafood.

Face the ravages of time with the power of antioxidants

Free radicals are molecules that are naturally produced in the body, but when found in excessive amounts they cause oxidative stress - one of the main causes of premature skin aging. Oxidative stress contributes to rapid cell shedding and degradation of healthy collagen, leading to loss of elasticity and the appearance of wrinkles.

The vitamins mentioned earlier (A, D, E, C) play a powerful role in the body's antioxidant defense, neutralizing free radicals and protecting the skin from premature damage. However, in nature there is an abundance of antioxidants – in addition to vitamins which also contribute significantly to the health and protection of the epidermis from oxidation.

Berries (blackberries, blueberries) – Anthocyanins, Flavonols
Pomegranate – Ellagitannins, ellagic acid
Grapes – Resveratrol, Anthocyanins, Catechins
Tomato – Lycopene, Beta-carotene
Turmeric – Curcumin
Cinnabar – Flavonols, Flavones, Catechins
Dark chocolate – Flavonols, Catechins, Catechins, Epicatechins
Green tea – Epigallocatechin, Catechins, Flavonols

Extra Tip: Another important antioxidant is Ubiquinone (Coenzyme Q10), which plays a crucial role in energy production –- a fact that is also essential for repairing skin damage. However, its endogenous levels decline with age and exposure to sunlight, affecting the elasticity and youthful appearance of the skin. Q10 is present in small amounts in certain foods (fish meat, nuts), but can also be taken through supplements to boost the body's antioxidant defenses.

Avoid foods that promote inflammation

Inflammation is a normal body process, but when it is prolonged and low-grade – what we call chronic inflammation - it can negatively affect skin health. The main 'culprits' for this inflammation are overconsumption of sugar, ultra-processed foods, as well hydrogenated fats and foods with a high glycemic index, such as white bread, sweets, soft drinks and packaged snacks. Work to increase your intake of foods rich in fibre, complex carbonhydrates and healthy fats. The Mediterranean Diet is an excellent example of an anti-inflammatory dietary pattern.

Improve the conditions that allow nutrients to reach the skin

Even the richest diet will not work to its full potential if the microcirculation is not working efficiently. It is the blood that carries nutrients to the skin cells. To ensure that the microcirculation functions properly, it is important to support your cardiovascular health through physical activity, being properly hydrated and avoiding smoking.

Hydration is key: without adequate water, the skin becomes dehydrated, more vulnerable to external factors and loses its glow. Don't wait until you're thirsty as at this point, you're already dehydrated - make sure you drink water throughout the day.

Don't forget that the skin reflects your lifestyle

Skin is affected by factors beyond diet: sleep, stress, quality of life and mental balance also play a role. Research shows that chronic stress can exacerbate inflammatory skin conditions, while lack of sleep is associated with a dull complexion, dark circles and a reduced ability to regenerate skin.

Your skin is an extension of your inner world. If you really want to glow, start with the small daily choices that take care of you: a nutritious meal, a walk in nature, adequate hydration and a good night's sleep. All of these will benefit your skin, which will show it – and more.

Conclusion

To a certain extent, how well our skin stands the test of time is a matter of genes – we don't have complete control over it. But that doesn't mean we can't contribute to the health of our skin and, by extension, its appearance through a balanced diet. The nutrients we take in every day can support essential skin functions, boost its natural defense mechanisms and help maintain its integrity by limiting damage caused by time, the environment and daily challenges.

Scientific References

Assaf, S., & Kelly, O. (2025). Nutritional Dermatology: Optimizing Dietary Choices for Skin Health. Nutrients, 17(1), pp. 60.

CDC (2024). Ultraviolet Radiation. (Access date 19 May 2025).

Dattola, A., Silvestri, M., Bennardo, L. et al. (2020). Role of Vitamins in Skin Health: a Systematic Review. Curr Nutr Rep 9, pp. 226–235.

Dixon, L.J., Witcraft, S.M. & Perry, M.M. (2019). How Does Anxiety Affect Adults with Skin Disease? Examining the Indirect Effect of Anxiety Symptoms on Impairment Through Anxiety Sensitivity. Cogn Ther Res 43, pp. 14–23.

Smith, R.N., Braue, A., Varigos, G., A., Mann, J., N. (2008). The effect of a low glycemic load diet on acne vulgaris and the fatty acid composition of skin surface triglycerides. Journal of Dermatological Science. 50(1), pp. 41-52.

White, O., P., Suggs, A., Koo., B., Matsui., M., S., Yarosh., D., Cooper., K.D., Baron, E., D. (2015). Does poor sleep quality affect skin ageing?, Clinical and Experimental Dermatology, 40(1), pp. 17–22.