Nothing indicates good health like glowing skin. Healthy skin is attainable, but it’s important to recognize the foods we eat and beverages we drink play a major role. Foods contain vital nutrients that support healthy skin, and a handful of supplements can boost levels of these nutrients to help our skin stay healthy.

Antioxidants for Skin Health

Antioxidants are vitamins, minerals, and enzymes that prevent and repair damage to the body’s tissues caused by free radicals. Free radicals are our skin’s enemy. They’re formed from external factors such as sun damage, cigarette smoke, and air pollution. We can combat them with antioxidants.

Aside from having antioxidant powers, selenium is needed for healthy thyroid function, and a well-functioning thyroid is important for skin health. Vitamin C aids in healthy collagen production, a protein that promotes skin elasticity, which helps makes our skin look more youthful. However, as we age, our body’s ability to produce collagen declines. Ensuring we get adequate vitamin C can help. Vitamin E is an antioxidant that is important for healthy skin. Biotin is a water-soluble B vitamin that promotes healthy skin, hair, and nails.

Eating antioxidant-rich foods can help us maintain healthy skin. If we aren’t getting enough through diet alone, supplements can be a great option.

Topicals for Healthy Skin

While nutritious foods and supplements are the foundation of healthy skin, topical nutrients and oils can offer additional support. Coconut oil can be used daily to remove makeup. It also moisturizes our skin. Avocado oil can be applied directly to the skin and is found in some skin care products. It helps keep our skin moisturized. Vitamin D is also important for skin. Insufficient levels can lead to dry skin.

Products containing retinoids, which are derived from various components of vitamin A, can benefit the skin and help keep it looking youthful. Topical vitamin E promotes glowing skin and is found in high amounts in the outer layer of our skin. Break open a capsule and put it onto the skin, or try a vitamin E lotion or oil.

Diet for Skin Health

Here are some of the best skin-supportive food options:

• Vitamin C: papaya, bell peppers, broccoli
• Vitamin E: sunflower seeds, olives, almonds
• Selenium: Brazil nuts, animal protein
• Sufficient water intake is also very important for our skin