When it comes to achieving that coveted dewy, glowy skin, skincare products can only do so much. True radiance starts from within, with a balanced diet rich in essential vitamins and supplements. Here are the top 5 nutrients your skin craves—and how they work their magic, according to science.
1. Vitamin C: The brightening booster
Vitamin C isn’t just for cold prevention—it’s a powerhouse for skin health too. This antioxidant helps combat free radicals, supports collagen production, and fades dark spots for a more even complexion. Add a splash of citrus to your morning routine or opt for supplements for a daily dose of glow.
2. Vitamin E: The skin defender
Known for its protective properties, Vitamin E shields your skin from sun damage and supports cell function. Found in nuts, seeds, and leafy greens, it’s your go-to for maintaining youthful elasticity and hydration.
3. Vitamin D: The sunshine vitamin
Canada’s winters might leave you lacking in Vitamin D, crucial for skin regeneration and immune function. Catching some safe sunlight or opting for supplements helps maintain healthy skin and mood year-round.
4. Omega-3 fatty acids: The hydration hero
Found in fatty fish like salmon and flaxseeds, Omega-3s lock in moisture, reduce inflammation, and strengthen skin’s natural barrier. They’re your ticket to a plump, dewy complexion.
5. Zinc: The blemish banisher
Zinc tackles acne and inflammation, promoting skin healing and reducing oil production. Incorporate zinc-rich foods like oysters, seeds, and legumes for clearer, smoother skin.
Top foods for radiant skin
Incorporating skin-loving foods into your diet enhances your skincare routine from the inside out. Here are some top picks:
1. Berries: Packed with antioxidants, berries like blueberries and strawberries combat oxidative stress, keeping your skin looking youthful and vibrant.
2. Avocados: Rich in healthy fats and Vitamin E, avocados moisturize the skin and protect against premature aging.
3. Leafy greens: Spinach, kale, and Swiss chard are rich in vitamins and minerals that support collagen production and fight inflammation.
4. Nuts and seeds: Almonds, sunflower seeds, and walnuts provide essential fatty acids and Vitamin E, promoting skin hydration and elasticity.
5. Fatty fish: Salmon, mackerel, and trout are sources of Omega-3 fatty acids, reducing inflammation and maintaining skin barrier function.
6. Green tea: High in antioxidants, green tea helps protect against UV damage and improves skin elasticity.
Practical tips for radiant skin
- Hydrate: Drink plenty of water to keep your skin supple and flush out toxins.
- Eat well: Incorporate colourful fruits, vegetables, and lean proteins into your meals.
- Protect: Wear SPF daily to shield against UV rays and premature aging.
- Sleep: Aim for 7 to 9 hours nightly to let your skin repair and regenerate.
Achieving radiant skin isn’t just about products—it’s a lifestyle. By nourishing your body with these essential nutrients, adopting healthy habits, and enjoying skin-loving foods, you’ll glow from the inside out.
About the Author
Alicia is a journalist and editor in digital and print media specializing in health, nutrition, fitness, and wellness. She was previously the Editorial Director of Clean Eating and Vegetarian Times. Her work has also appeared in Hone Health The Edge, Yoga Journal, Women’s Running, and Oxygen, among others. In addition to being a content creator, she's an ISSA-certified nutritionist, certified personal trainer, and fitness studio owner in Toronto. Alicia loves spreading the word about helpful, science-backed health information, and she can be contacted via her website at aliciamtyler.com.
