Your Skin = Your Body's Most Resilient Barrier
Your skin is so much more than a beauty feature. It’s a complex, multitasking barrier organ with built-in defenses:
A permeability barrier that locks in hydration and keeps out toxins and pathogens;
An antimicrobial barrier that wards off infections;
A UV barrier that protects against sun damage;
An antioxidant barrier that neutralizes free radicals.
But all of this depends on one thing: nutrition. If your body doesn’t have the raw materials it needs — like antioxidants, healthy fats, vitamins, and minerals — your skin’s defense system starts to break down. Cue: dryness, dullness, inflammation, and premature aging.
What Damages Skin from the Inside?
Before getting into the ultimate skin glow diet, there are a few lifestyle habits that wreck skin faster than any product or nutrient can save it:
Smoking depletes vitamin C and breaks down collagen;
Excess alcohol dries the skin and depletes your antioxidant reserves;
Refined sugar & high-glycemic carbs cause imbalances in cellular processes;
Too much sun exposure breaks down collagen and accelerates aging.
So while you don’t have to live like a monk, be mindful of how much these habits show up in your day-to-day — especially if you’re battling chronic skin issues.
The Ultimate Skin-Nourishing Nutrients
Vitamin A (Retinol + Carotenoids)
Vitamin A plays supports skin cell turnover in many different cells in the human body, including the skin. While application of retinol creams directly on the skin surface is highly popular, supplying it from within is just as important. Additionally, recent research showed that it might support UV light protection, which makes it a potential natural sunscreen.
Where to get it:
Retinol: animal sources such as liver, egg yolks, fatty fish, dairy;
Beta-carotene (provitamin A): plant sources such as sweet potatoes, carrots, pumpkin, mango, papaya (anything orange).
⚠️ Heads up: Vitamin A is fat-soluble, which means that any excess is stored in the body`s fat tissue for later. This increases the risk of intoxication, if consumed in extreme amounts over time. For instance, high-dose beta-carotene supplements were found to increase lung cancer risk in smokers. Stick to food sources unless otherwise advised by a doctor.
Vitamin C
Vitamin C is essential for the production of collagen and wound healing. In fact, sailors suffering from scurvy in the 1400s discovered citrus fruits cured bleeding gums and skin wounds — long before we knew what vitamin C was. Additionally, it is a powerful antioxidant and protects against UV-induced free radical damage. Research has also shown that it can decrease melanin synthesis, which is crucial for treating skin hyperpigmentation (for example, age spots).
Where to get it: citrus fruits, bell peppers, kiwi, strawberries, broccoli, and Brussels sprouts.
Vitamin D
Synthesized from sunlight, Vitamin D helps regulate inflammation, enhances immune defense, and improves skin healing. Its application has even been investigated for the treatment of skin conditions such as psoriasis. Unfortunately, older adults have a harder time making vitamin D from sunlight- the concentrations of the precursor of Vitamin D in the skin, 7-dehydrocholesterol, fall down by 50% between the age 20 and 80. Generally, between 15 and 30 minutes of midday sun should be enough to supply you with Vitamin D, depending on the season and clothing coverage.
Where to get it: sunlight (in moderation), fatty fish, egg yolks, fortified dairy or plant milks.
Vitamin E
Vitamin E is a fat-soluble antioxidant that protects cell membranes from oxidative stress and supports skin integrity. Studies have shown that it works even better when combined with vitamin C, especially for protection against sunburn.
Where to get it: almonds, sunflower seeds, spinach, avocados, hazelnuts.
Minerals That Matter for Skin
Zinc: antimicrobial functions, absorbs UV radiation; found in pumpkin seeds, oysters, lentils, beef.
Copper: supports collagen production, antioxidant; found in shellfish, organ meats, seeds, nuts.
Selenium: essential for the function of antioxidative enzymes; found in brazil nuts, eggs, tuna, mushrooms.
Healthy Fats = Youthful, Elastic Skin
Essential fatty acids like omega-3s and omega-6s are crucial for the elasticity of your skin. Your body can't make them, so you have to get them from food.
Where to get them:
Omega-3s: fatty fish (salmon, mackerel), flaxseeds, walnuts;
Omega-6s: nuts, seeds, avocado, plant oils.
Folate
Your skin has a high demand for folate, also known as Vitamin B9, due to its regenerative properties. Folate is an essential element for DNA synthesis and has been found to protect the skin against aging effects of extreme sun exposure.
Where to get it: red beets, lentils, spinach, kale, chickpeas, citrus fruits.
Dietary Patterns and Skin Health
Once controversial, the diet-acne connection is now backed by solid science. Dairy (especially skim milk) may contribute to acne due to hormones and growth factors. High glycemic foods (white bread, sugary drinks) spike insulin and IGF-1, leading to increased oil production and clogged pores.
Gut health has been a hot topic in recent years, and surprise- it has also been linked to skin appearance. When your gut microbiome is out of balance (a.k.a. dysbiosis), you might see it on your face as acne, eczema, and even more severe conditions such as psoriasis or rosacea. Prebiotics and fiber (think oats, legumes, veggies, fruits) feed the good bacteria, while probiotics (in fermented foods like kimchi, sauerkraut and kefir) replenish the microbiome.
Randomized controlled trials support these theories, showing that a 10-week low glycemic load diet and probiotics improve acne, enhancing insulin sensitivity and reducing androgen-related factors (levels of male hormones such as testosterone).
Popular Skin-Loving Additions to Consider
Bone broth has been receiving lots of love for its high collagen content, however, the concentrations are much lower than the therapeutic dose one would get from a collagen supplement. On the other hand, other vitamins, such as A, B vitamins and K are present, and it may also aid digestive health and help fight inflammation.
Beef liver and corresponding supplements are all high in Vitamin A, Vitamin B12 and a variety of essential minerals such as copper, selenium and phosphorus. However, potential Vitamin A toxicity is of concern here, if those are consumed too frequently and in larger amounts.
The Bottom Line
Skincare products can help, but they’re only part of the picture. The truth is, your skin reflects what’s going on inside — your nutrient stores, your gut health, your blood sugar balance, your lifestyle habits.
When you nourish your skin from within, you’re not just improving your complexion. You’re supporting your whole body — your energy, immunity, digestion, and mood.
Sources:
Cao, C., Xiao, Z., Wu, Y., & Ge, C. (2020). Diet and Skin Aging—From the Perspective of Food Nutrition. Nutrients, 12(3), 870. https://doi.org/10.3390/nu12030870
Park K. Role of Micronutrients in Skin Health and Function. Biomolecules & Therapeutics 2015;23:207-217. https://doi.org/10.4062/biomolther.2015.003
Schagen, S. K., Zampeli, V. A., Makrantonaki, E., & Zouboulis, C. C. (2012). Discovering the link between nutrition and skin aging. Dermato-Endocrinology, 4(3), 298–307. https://doi.org/10.4161/derm.22876
