Foods and Vitamins for Great Skin

Did you know that your skin is not only your largest organ but also one of the most important? It keeps harmful microbes and toxins out, regulates your temperature, and keeps you looking healthy. Taking care of it has fostered a multi-billion dollar business of skin creams, gels, and lotions.

Fresh Foods Vitamin C Photo


Yet if you take a close look at the ingredients found in these products, you’ll quickly notice that most if not all can be found in your local grocery store in edible form. As it turns out, getting these ingredients through your food is actually the best and most beneficial way. Listed below are some “super” items that will keep your skin looking healthy and attractive.

Vitamin A

Vitamin A is an antioxidant that will actually thin the outer layer of your skin which tends to produce pore clogging dead skin cells. Even better, it will help you avoid the oily excretions that end up producing zits. Vitamin A also helps increase collagen production and thickens the lower layers of your skin, making it look both healthy and elastic.

Vitamin A can be found in sweet potatoes, leafy greens, peppers, and asparagus. Eat as much as possible.


Zinc will keep your skin from producing too much oil, which can make it look unattractive and clog up your pores. This will lead to less pimples and clearer looking skin.

Foods that are high in Zinc include oysters and other shell-fish (preferably raw), blue crab, turkey, pork loin, red meat, and ricotta cheese.

Omega-3 Fatty Acids

Omega-3 fatty acids, particularly EPA and DHA, play an integral role in keeping your skin healthy. They regulate your body’s oil production, including the healthy and non pore-clogging kind that keeps your skin cells from drying it. Omega-3 fatty acids are anti-inflammatory, which will help your skin recover from cuts, nicks and bruises.

Foods that are high in Omega-3 fatty acids include flaxseed, soybean oil, canola oil, and fish such as salmon and tuna.


When your skin dries out, it ceases to function perfectly as a barrier to the outside and harmful substances such as bacteria can make their way through. This causes an inflammatory reaction, which will make your skin both red and irritated. Niacin will help strengthen and hydrate your skin, thus preventing anything that shouldn’t enter from getting through. The RDA for Niacin is 14mg.

Foods that are high in Niacin include chicken, canned tuna, cornmeal, beef sirloin, pork chops and wheat flour.


Biotin is one of those substances that is still being studied by scientists and as such its mechanism of action is not yet fully understood. What we do know, however, is that it seems to help skin cell turnover. This means it aids you in getting rid of old and dead skin cells while helping new ones form and get to the forefront. Consequentially, your complexion will stay looking fresh and healthy. There is currently no RDA for Biotin, but it seems that 30mcg is plenty.

Foods that are high in Biotin include eggs, salmon and avocados.

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