Diet for Healthy Skin

The appearance of aging skin is one of the biggest concerns when it comes to beauty. Environmental damage and poor lifestyle choices can greatly accelerate the process of aging skin. There is plenty of evidence indicating that the intake of vitamins and nutrients play a key role in the overall health of the skin. This means that along with staying away from smoking and unprotected sun exposure, adding foods that are plentiful in the vitamins and nutrients listed below could be essential in maintaining healthy skin. If you are interested in learning more about diets for healthy skin, please contact dermatologist Dr. Robert Miller of Long Beach, California.


Vitamin A

Vitamin A is a part of a large family called fat soluble retinoids. A deficiency in vitamin A may lead to dry skin because it is required for developing and maintaining skin cells. It has also been shown to treat and heal a variety of skin disorders including psoriasis and acne. Vitamin A that is applied topically has been described as an anti aging agent that can prevent skin aging symptoms including fine lines, wrinkles, and dull skin.

Good sources of vitamin A include leafy greens, carrots, and eggs, among other foods. It is recommended to consume vitamin A through these natural food sources rather than through supplementation because it can be harmful in excessive amounts. Vitamin A is fat-soluble which means it is stored in liver and fatty tissues and is eliminated from the body much slower than water soluble vitamins.


Vitamin C

Vitamin C is key in the production and formation of collagen, a protein that aids in the growth of cells and blood vessels which help keep the skin firm. Vitamin C is also an antioxidant, which helps protect the body from oxidation. Oxidation is a process in which free radicals steal electrons away from healthy cells. Vitamin C can also be applied topically on the skin which can help reduce wrinkles and repair damage caused by sun exposure. Food sources that contain an abundance of C vitamins include citrus fruits, sweet potatoes, and broccoli.


Vitamin E

Vitamin E is another key antioxidant that helps fight free radicals in the body. Various factors can cause the occurrence of free radicals within the body including pollution and sun exposure. Because free radicals are one of the major causes of premature aging, vitamin E is essential for its anti aging properties. Vitamin E can prevent premature aging symptoms such as age spots, wrinkles, and lines. Good sources of vitamin E include almonds, sunflower seeds, avocados, and tomatoes.



Selenium has been shown to protect the skin’s overall quality and elasticity. Like vitamin C and vitamin E, selenium is a powerful antioxidant, protecting the body from free radicals. The antioxidant mineral is also effective in protecting the skin from sun damage; certain studies have even shown the prevention of skin cancer in some animals. Selenium can be found in food sources such as wheat germ, seafood (ex. crab), and eggs.



Omega-3s are essential in keeping cell membranes healthy which facilitate in keeping harmful substances out and allowing nutrients to enter cells while disposing with waste products. Omega-3s are also known to prevent damage to the skin by reducing the body’s production of inflammatory agents. Good sources of omega-3s include walnuts, flaxseed, and salmon.

Consult a dermatologist like Dr. Robert Miller of Long Beach, CA for the best skin care plan that’s right for you. To make an appointment click here.

Exercise, a healthy diet, along with drinking plenty of water will help improve the health of your skin--your body’s first line of defense. Remember before starting any new skin care regimen, always consult a skin care professional. Make an appointment with dermatologist Dr. Robert Miller today to jump start your way to healthier skin!