1. Fish Oil (Omega-3 Fatty Acids)
Fish oil is rich in omega-3 fatty acids, which help keep your skin soft, supple, and hydrated from the inside out. These healthy fats strengthen the skin barrier, reduce inflammation, and can even calm redness or irritation. Omega-3s also support the production of collagen and elastin, helping skin stay firm and smooth. You can find these fats in foods like salmon, mackerel, sardines, walnuts, flaxseeds, and chia seeds.
2. Vitamin C
Vitamin C is one of the most powerful antioxidants for your skin, helping to protect it from sun damage and pollution while boosting collagen production. It brightens dull skin, evens tone, and helps fade dark spots for a more radiant complexion. Getting enough vitamin C can also make your skin appear plumper and more youthful. Great source of vitamin C include oranges, strawberries, kiwi, bell peppers, and broccoli.
3. Vitamin A
Vitamin A supports skin cell turnover and renewal, which means it helps slough off dull, dead skin and replaces it with fresh, glowing cells. It’s also essential for repairing skin tissue and preventing dryness and roughness. Retinol, a derivative of vitamin A, is a well-known anti-aging ingredient for reducing fine lines. You can get vitamin A naturally from foods like sweet potatoes, carrots, spinach, and eggs.
4. Vitamin D
Vitamin D plays a major role in skin cell growth and repair. It also helps regulate oil production and maintain a healthy skin barrier, keeping dryness and irritation at bay. Many people are deficient in vitamin D, especially in the winter months, so it’s important to get it from both sunlight and food sources like salmon, fortified milk, and egg yolks.
5. Vitamin K
Vitamin K helps with circulation and supports the body’s ability to heal, which can minimize dark under-eye circles, bruising, and redness in the skin. It also helps strengthen capillaries and may improve overall skin tone and elasticity. This vitamin can be found in leafy greens like kale, spinach, and broccoli, as well as in avocados and green beans.
6. Vitamin B3 (Niacinamide)
Vitamin B3, or niacinamide, is a multitasker that helps improve the skin’s texture, reduce inflammation, and even out tone. It strengthens the moisture barrier, which keeps the skin hydrated and reduces the appearance of fine lines and wrinkles. B3 can also help minimize pores and calm redness. You can get it from a number of foods like chicken, tuna, turkey, peanuts, and brown rice.
7. Vitamin B7 (Biotin)
Biotin, or vitamin B7, is essential for strong hair, skin, and nails. It supports the production of fatty acids that nourish skin cells, keeping your complexion smooth and healthy. A deficiency in biotin can lead to dryness, flakiness, or a dull appearance. Common food sources of biotin include eggs, almonds, salmon, sweet potatoes, and seeds.