Nurturing your skin with a good skincare routine is great, but it’s also important to support your skin health from the inside out! Eating a diet high in vitamins, nutrients, and fiber can help calm inflammation, lower sebum production, and support the skin barrier. Check out some of our favorite staples below for healthy skin: 

1. Zinc

Zinc is an essential nutrient meaning our bodies need it to function correctly. It helps the immune system fight off pathogens and is used by the body to synthesize protein and DNA. Zinc is in many foods like oysters, red meat, poultry, seafood, beans, nuts, and whole grains. Due to zinc’s antibacterial and anti-inflammatory properties, it makes it a great supplement to take alongside your topical acne treatment. 

2. Vitamin C

Vitamin C is also essential for skin health and function. It stimulates collagen production and protects the skin from UV-induced photodamage by scavenging free radicals. If that’s not enough skin-loving properties for you, it also has anti-inflammatory properties, which can reduce redness and inflammation associated with acne. Eat a diet full of citrus fruits, bell peppers, strawberries, tomatoes, and green leafy vegetables to get your daily dose of vitamin C.

3. Vitamin A

Vitamin A is another essential nutrient that is important for various bodily functions. It also supports immune system health, calms inflammation, and increases cell turnover. Cell turnover is the natural biological process that occurs to replace your old dead skin cells with new ones. Sadly though, this process slows as you age. Vitamin A is in foods like salmon, tuna, broccoli, sweet potatoes, and dairy products. Using a topical form of vitamin A and incorporating it into your diet can help keep your skin barrier healthy and glowing. 

5. omega 3-fatty acids

Omega-3 fatty acids are considered to be “good fats” due to their ability to support the health of cell membranes, calm inflammation, and lower your risk for heart disease by reducing elevated triglyceride levels in the blood. These healthy fats are also great for the skin because they support a healthy skin barrier and can help regulate oil production. One specific type of omega-3 fatty acid, eicosapentaenoic acid (EPA) has also been associated with protection against sun damage. Foods that are rich in omega-3 fatty acids include salmon, tuna, walnuts, flaxseed, canola oil, and chia seeds.  

6. pre + probiotics

Probiotics are gut-healthy bacteria that are important for our everyday health. They support digestion, proper immune system function, and provide us with necessary vitamins and nutrients. Just as we need food to survive, so do our bacteria. Prebiotics are the foods our good bacteria use to thrive and survive. The bacteria in your gut can affect your immune system health and system-wide inflammation. When you have an inflammatory skin condition like acne, lowering inflammation is an essential healing process for your skin. Probiotics and prebiotics can be taken as a supplement or found in fermented foods like kimchi, kefir, and kombucha.

So, the next time you plan a meal, try to incorporate some of these skin-healthy foods into your diet. Taking a daily supplement like the SUPPLEMEANT to Be Daily Pre + Probiotic Mix is another great way to get your daily dose of skin-healthy vitamins.