6 Skin Health Nutrients You Need to Improve Skin Condition

6 Skin Health Nutrients You Need to Improve Skin Condition

People use skin care products and supplements to maintain their skin's health. That's not enough. You also need a skin health nutrient supply. The skincare product only makes your skin look healthy from the outside. However, you can't get healthy skin like what you want without support from the inside. So, a proper and healthy meal rich in skin health nutrient contents is necessary.

Then, here is the question. What are the nutrients your skin needs to keep its health and condition? Below, we have a list of skin health nutrients you can consume.


Protein is a famous nutrient for building muscle and recovering from injury. Many even think that protein is equal to muscle training. However, muscle is not the only part of your body that needs this substance. Your skin also requires it to maintain its condition.

Why do you need it for skin health? Skin is built using protein. Therefore, having a continuous supply of protein in your meal is necessary to create skin cells.

When your diet lacks protein, it will affect the rejuvenation and recovery process of the skin. Your skin looks gloomy and not elastic. It also decreases its overall quality.

Adding protein to your meal, especially protein from vegetables, such as nuts and beans, helps your skin look better. You also can consume red meat as a protein source. But, do it in controllable amounts to avoid various health problems.

Protein-rich Foods:

  • Eggs,
  • Almonds,
  • Greek Yogurt,
  • Pumpkin Seeds,
  • Salmon,
  • Red Meat, etc.

Vitamin E

Speaking about Vitamin E, we are talking about one of the best antioxidants. It also helps your body to heal skin wounds. Therefore, Vitamin E should be an essential skin health nutrient you must consume daily.

Its antioxidant property protects your skin from free radicals. It becomes a much significant skin health nutrient when you spend time mostly outside of buildings and under sunlight and pollution. A lack of Vitamin E supply will accelerate the oxidation process on the skin. The result is your looks not shining and accelerating your aging process.

To get health benefits from Vitamin E, you need 15 mg of Vitamin E per day. You can get it from healthy fats and food rich in this substance. Then, with a healthy lifestyle, you will get better skin health results.

Vitamin E-rich Foods:

  • Canola Oil,
  • Olive Oil,
  • Almonds,
  • Sunflower Seeds,
  • Spinach,
  • Avocado,
  • Broccoli, etc.

Biotin (Vitamin B7)

Biotin is an essential skin health nutrient to improve your skin condition. Yet, skin is not the only thing that this nutrient can improve. Consuming enough Biotin also improves your body's health entirely.

Your body uses Biotin as a fuel for converting protein, carbohydrates, and lipids into glucose. Then, the body uses that glucose to produce energy for your metabolism. It means it accelerates the recovery process, including skin damage. Therefore, it keeps your skin looking healthy, younger, and shining.

Unfortunately, your body is unable to store Vitamin B7. You can only take this skin health nutrient from an outside source or foods. Dry skin and hair falls are two things that could happen when you consume a lack of Biotin per day. However, if you have enough Biotin, your skin will look great and healthy.

Biotin-rich Foods:

  • Legumes,
  • Mushroom,
  • Sweet Potatoes,
  • Egg Yolks,
  • Salmon,
  • Almonds,
  • Seeds, etc.

Vitamin C

Everyone knows what Vitamin C can do. Yes, this vitamin enhances your immune system. Then, its antioxidant properties will protect your body from free radicals.

The antioxidant property is the reason we put it on the skin health nutrient list. As we all know, free radicals can cause various damage to your skin. It also can cause skin cancer.

Moreover, Vitamin C also stimulates the production of collagen, another nutrient that your skin needs.

Vitamin C-rich Foods:

  • Citrus (orange, lemon, kiwi, grapefruit, etc.),
  • Bell Peppers,
  • Strawberries,
  • Tomatoes,
  • Cruciferous Vegetable (Cabbage, Broccoli, Brussels sprouts, Cauliflower),
  • White Potatoes, etc.


As mentioned before, collagen also has an essential role in skin health and condition. It is one of the protein types that affect your skin elasticity and skin hydration. A healthy amount of collagen also reduces the appearance of wrinkles, which make your skin look younger and much longer.

Collagen-rich Foods:

  • Beef Bone Broth,
  • Skin-On Chicken,
  • Sardines,
  • Organs Meats,
  • Berries, etc.

Omega-3 Fatty Acids

Omega-3 fatty acids are well-known as the nutrient that can lower the bad cholesterol level. So, you will need it in your meal. However, lowering bad cholesterol is not the only benefit of Omega-3. You also can use it to improve your skin's health.

Omega-3 moisturizes the skin and reduces redness and inflammation of the skin. Acne and dermatitis also are two problems that this nutrient can solve. You can use it to cure many skin conditions.

You can get this skin health nutrient from various foods. The famous one is the Mediterranean diet. This diet program menu mostly has fish and beans ingredients, which is one of the best sources of Omega-3. Or, you can create a menu with foods rich in Omega-3 fatty acids.

Omega-3 Foods:

  • Mackerel,
  • Oysters,
  • Sardines,
  • Salmon,
  • Flax Seeds,
  • Walnuts,
  • Soybeans,
  • Canola Oil,
  • Chia Seeds,
  • Spinach, etc.

Consuming Enough Water

It might not be a type of skin health nutrient. But, water is the most essential part of your skin health. It moisturizes your skin cells from the inside, so your skin will look younger and healthier.

Water also assists your body to remove toxins. The toxic substance that enters your body from your food and free radicals can cause many skin problems. It damages your skin cell and creates stains or marks on your skin.

Also, water helps you to rehydrate your skin. Therefore, the regeneration process of your skin cell also can work much faster, which affects the speed of the healing process of swollen skin and acne. Therefore, it is necessary to drink enough water a day. It works wonderfully to improve your skin condition.

Final Words

Healthy skin comes from your lifestyle. A healthy lifestyle will help you create a better skin appearance and healthier skin condition. Therefore, make sure you have every essential skin health nutrient every day.

Faisal "The successful warrior is the average man, with laserlike focus." - Bruce Lee

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