The Essential Nutrients for Healthy Skin

The foods we eat provide the building blocks for a healthy, radiant complexion. Nutrients work behind the scenes to support collagen production, manage inflammation, and keep skin hydrated. While topical skincare plays a role, true skin health starts from within. Let’s explore the key nutrients that contribute to a clear, resilient complexion and where to find them in your diet.

Zinc: The Skin Repair Mineral

Zinc plays a crucial role in skin healing, reducing inflammation, and regulating oil production. It is particularly beneficial for acne-prone skin and can support overall skin function.

Recommended daily intake: 8–14 mg (for adults). The variation depends on factors such as age, gender, and whether an individual is pregnant or breastfeeding.

Good dietary sources include pumpkin seeds, oysters, chickpeas, and grass-fed beef.

Omega-3: Supporting Skin Hydration and Reducing Inflammation

Omega-3 fatty acids are essential for maintaining the skin’s natural barrier, reducing dryness and irritation. These fatty acids have anti-inflammatory properties, making them particularly beneficial for conditions like eczema and acne.

Adequate Intake: 1.1–1.6 grams (for adults). The variation depends on factors such as age, gender, and whether an individual is pregnant or breastfeeding.

Omega-3s are found in fatty fish like salmon, as well as plant-based sources such as flaxseeds, walnuts, and chia seeds. Ensuring adequate omega-3 intake helps calm inflammation and support a glowing complexion.

Protein: The Foundation of Skin Structure

Collagen and elastin, the proteins responsible for skin strength and elasticity, rely on adequate protein intake. Supporting skin repair and firmness, protein-rich foods include eggs, lean meats, tofu, quinoa, and legumes.

Recommended daily intake: Depends on age, gender, and activity level. Ideally, aim for 30g of protein in each meal.

Vitamin E: Antioxidant Protection

Vitamin E helps protect skin from oxidative damage caused by environmental stressors like pollution and UV exposure. It also supports skin hydration and repair.

Recommended daily intake: 15 mg.
Foods high in vitamin E include almonds, sunflower seeds, avocados, and spinach.

Vitamin A: Encouraging Skin Renewal

Vitamin A is essential for cell turnover, helping to maintain smooth, even-textured skin. Beta-carotene, found in carrots, kumara, and pumpkin, converts to vitamin A in the body. Direct sources include liver, eggs, and dairy.

Recommended daily intake: 700–900 mcg (for adults).
Good sources include liver, eggs, and orange or yellow vegetables like kumara, carrot and pumpkin.

Vitamin C: Boosting Collagen Production

Vitamin C is a key player in collagen synthesis, helping to maintain skin firmness and resilience. It also provides antioxidant protection and supports an even skin tone. 

Recommended daily intake: 45-85 mg. (for adults). The variation depends on factors such as age, gender, and whether an individual is pregnant or breastfeeding.
Excellent sources include citrus fruits, kiwifruit, capsicum, and strawberries.

*Smoking depletes vitamin C in the body more quickly, so smokers should increase their intake by an additional 35 milligrams per day. This is due to the added stress on the lungs from oxidative damage and the toxic by-products of cigarette smoke.

Antioxidants: Defending Against Skin Damage

Antioxidants help neutralise free radicals that contribute to premature aging and skin damage. A diet rich in colorful fruits and vegetables—such as blueberries, dark chocolate, green tea, and pomegranates—provides a range of antioxidants to support skin health.

While there is no set recommended intake for antioxidants, including a variety of colourful foods in your diet will help ensure you are getting a wide range of protective compounds.

Hydration: Maintaining Skin Moisture

Keeping the skin hydrated is essential for a plump, smooth appearance. In addition to drinking plenty of water, consuming hydrating foods like cucumbers, watermelon, and leafy greens can help support skin moisture levels.

Recommended daily intake: Aim for at least 8 glasses (2 litres) of water a day, though hydration needs can vary based on individual factors like activity levels and climate.

Supporting Skin Health Through Nutrition

A well-balanced diet rich in these essential nutrients provides the foundation for healthy, resilient skin. While skincare products can help, nourishing the skin from within ensures long-term benefits. Prioritising whole, nutrient-dense foods will help support skin health naturally.

-Lila Wright, Clinical Naturopath & Nutritionist