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List of the Best Vitamins for Skin

Your skin is your body’s biggest organ and it needs to be cared for just like the rest of your body. The main job of your skin is to provide a barrier to keep your body protected so it makes sense that proper care means better protection. In addition to using skin creams and lotions for your skin type, wearing sunscreen when you’re outside and seeing your dermatologist regularly, you can make dietary choices that will benefit your skin from the inside out. Check out which vitamins for skin to focus with this handy guide.

Omega-3 Fatty Acids

These healthy fats keep skin plump and youthful, wards off the damaging effects of the sun and keeps skin moisturised. They also promote healthy cell growth and turnover. You can find omega-3 fatty acids in avocados, nuts, seeds and fatty fish like salmon. You can also talk to your doctor about adding an omega-3 fatty acid supplement to your routine.


Though technically not a vitamin, protein is so vital to your skin that it’s still making an appearance on this list. When you eat healthy protein sources, your body turns them into amino acids that are necessary for building keratin and collagen, both of which form the structure of your skin. They also help get rid of dead skin cells, revealing the healthy skin beneath. Healthy sources of protein include lean meats, fish, nuts, seeds and beans. For most people, it’s hard to be deficient in protein, but you get the most benefits from choosing nutritious sources of the nutrient.

Vitamin A

Your skin relies on vitamin A to keep oil glands healthy and to help aid in the healing of cuts and scrapes. It’s also an antioxidant, which means it helps protect your skin from free radicals, which you’re exposed to in sunlight and in some kinds of junk foods. Vitamin A also promotes smooth, hydrated skin. The best sources of vitamin A include sweet potatoes, carrots, spinach, broccoli, red pepper and many other vegetables.

Vitamin C

Vitamin C plays a role in healthy collagen production as well as being an antioxidant that protects your skin. Some research also suggests that vitamin C may lower your risk of skin cancer when consumed in appropriate amounts. To get your daily quota of vitamin C, eat plenty of citrus fruits, guava, bell peppers, kiwis, strawberries, kale and pineapple.

Vitamin E

Both an antioxidant and a nutrient that fights inflammation, vitamin E can help prevent sun damage, wrinkles and skin cancer. It works with vitamin C so be sure you’re getting enough of both. The best sources of vitamin E are nuts, seeds, vegetable oils and leafy green vegetables.

Healthy skin helps you retain that youthful glow as well as helping protect you from skin cancer and the signs of aging. Don’t skimp on your skincare routine but be sure you are boosting the benefits by adding healthy foods that contain these important vitamins for skin to your meal plan so you can reap their benefits inside and outside.