6 Nutrients to Nourish the Skin
During the winter months your skin can feel extra dry. Here are some nutrients to hydrate
the skin and protect it from damage. Try to increase foods that are high in these vitamins,
minerals and oils, or supplement with them if you feel you aren’t getting enough in your
1. Omega 3 & 6 – to reduce inflammation and moisturize the skin from the inside
out. Eat fish, such as wild salmon, nuts, seeds, avocado, and olive oil.
2. Vitamin C – a powerful antioxidant that helps to produce collagen – a protein
which promotes skin elasticity and healing. Incorporate bell peppers, citrus, kiwi
fruit, and strawberries.
3. Vitamin E – an antioxidant that can help to protect the skin from free-radical
damage. It helps to bring oxygen and nutrients to the skin by widening the blood
vessels. Sunflower seeds, almonds, spinach, and avocado all have vitamin E in
4. Zinc – this mineral can help to repair skin damage, as well as help regulate the oil
glands to keep the skin clear and soft. Food sources include oysters, nuts, seeds,
and whole grains.
5. Selenium – another mineral to protect the skin cells from damage that can lead to
skin cancer. Brazil nuts are high in selenium, as well as eggs, whole grains,
poultry, and some seafood.
6. Vitamin A – an antioxidant found in orange and yellow fruits and veggies such as
carrots, squash, oranges, and bell peppers that can be beneficial to help strengthen
the skin and heal acne.