Nutrition for Healthy Skin – Caring for Your Skin from the Inside Out

 In Blog, General Skin Care, Skin Care

We’ve all heard the saying “you are what you eat” and “beauty comes from within.” While it may not be the first thing these old adages bring to mind, both can be applied to skin care. Nutrition for healthy skin is equally important as the skin care products you use. What you eat impacts your overall health, including the health of your skin. 

A proper diet is a key component of a good skin care regimen. Vitamins, carotenoids, tocopherols, flavonoids and a variety of plant extracts contain potent antioxidant properties that can protect your skin against free radicals. These nutrients are widely used in the skincare industry for both topical and oral supplements. 

Nutrition for Healthy Skin

While these products also play an important role in caring for your skin, eating foods that provide the proper nutrition for healthy skin should be among the most essential aspects of your skin care routine. It is important to include proteins and healthy fats in your diet, as well as antioxidants. Here are some foods to include in your diet that are great sources for the nutrition necessary to improve and maintain the health of your skin. 


While meat, poultry, fish, eggs, and milk are great sources of protein, plant-based proteins have less saturated fat than animal-based proteins. It’s important to strike a balance between the two, reducing the level of saturated fat you consume. All types of beans and peas are also good sources of protein. Proteins are necessary for skin tissue repair and for the construction of new tissue. Every cell needs protein to survive. Protein is also the primary substance used to create new cells to replace dead cells.

Fish and Shellfish

Fatty acids are also an important part of a healthy skin care routine. Salmon and tuna are great sources of omega-3 fatty acids. Salmon also contains omega-6 fatty acids. Both of these can help keep skin hydrated, protect against the effects of pollution and fight inflammation.

Dark Chocolate

Yes, eating dark chocolate can be a source of nutrition for healthy skin, within reason of course. Cocoa contains a high level of flavonoids, which are antioxidants shown to improve the skin’s texture and hydration by increasing blood flow. Your chocolate should contain at least 70% cocoa to maximize these skin care benefits.


Avocados are showing up in salads, sandwiches and a variety of recipes with good reason. They are loaded with vitamins A, D, and E and a great source of healthy monounsaturated fats and phytonutrients. All of these vitamins and nutrients can contribute to the health of your skin by protecting against oxidative damage, contributing to cell growth and boosting the skin’s immune system to protect against free radicals. Monounsaturated fats also help keep skin nourished and hydrated.


Oranges and other citrus fruits aren’t the only sources of vitamin C. Broccoli is also a great source as it helps promote collagen production in our skin. Collagen improves the skin’s elasticity and helps reduce fine lines and wrinkles. Broccoli also contains zinc and lutein, which helps protect skin from free radicals and oxidative damage.

Healthy Skin – The Finishing Touch

These are just a few of the foods that can provide nutrition for healthy skin. You should always consult with your physician to help you create a balanced diet that will benefit your overall health as well as the health of your skin. Even if you are diligent about including foods in your diet that contribute to skin health, sometimes you need a little extra help.

Vive Aesthetics and Wellness offers a complete suite of skin care treatments and products for beautiful, healthy skin. Dr. Pinto along with his staff of trained aesthetic clinicians will work with you to create a skin care routine that will compliment your dietary efforts to improve and maintain the health of your skin. Contact us today to schedule a consultation.


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