Beautiful skin starts from within. To maintain a gorgeous complexion, you need to eat the right balance of foods that will give your skin all the vitamins and nutrients it needs to stay soft, vibrant, and youthful. The best way to do this is to eat foods that are rich in vitamins C, E, zinc, selenium, beta-carotene, and healthy fats.  To find out which foods are super-charged with these healthy nutrients, read on as we show you how you can start eating a healthy diet today for great skin.

Healthy Fats

To keep your skin glowing you need to have enough healthy fats in your diet. Foods that provide essential fatty acids include avocados, oily fish like salmon, along with nuts and seeds. Each one of these fatty foods is packed with vitamins and minerals that help to protect your skin from free radical damage and keep it supple and firm.

Omega Fats

You also need enough omega-3 and omega-6 fats in your diet for healthy skin. These essential fatty acids are not made in the body so you must obtain them through the foods you eat. You can get a quality dose of these fats by eating chia seeds, walnuts, and fish.


Skin loves selenium. A diet rich in this powerful antioxidant can help protect your skin from the damaging suns rays, as well as skin spots. You can find selenium in eggs, broccoli, tomatoes, shellfish, fish, as well as Brazil nuts.

Vitamin E

Vitamin E is your skin’s best friend. Foods rich in vitamin E will help protect your skin from cell damage, provide anti-aging properties, and promote healthy growth of skin cells. Give your diet a boost of vitamin E by adding pine nuts or almonds to a colourful salad.

Vitamin C

Vitamin C is a superstar, providing a range of benefits from improving hydration to making your skin look younger. Fruits and vegetables that are packed with vitamin C can help your body to produce collagen that helps to keep the skin firm and supple. You can get more radiant skin by adding more blueberries, kiwi, sweet potato, strawberries, and also broccoli to your diet.


Just by adding more zinc-rich foods into your diet you can help to repair damaged skin and keep your skin feeling extremely soft. Try eating more nuts, seeds, and lean meat for a good daily dose.

Beta Carotene

Did you know that carrots are not only good for your eyes but also for your skin? When ingested, the beta-carotene in carrots is converted to vitamin A, which is vital for healthy skin. Not only does it prevent premature ageing but it is also an antioxidant that reduces oxygen damage caused by environmental pollution and stressors.

By simply adding more of these healthy vitamins and nutrients into your diet, you can get noticeably smoother, softer, and healthier skin. For more information on the benefits of healthy diet practices for your skin, visit us at The Ottawa Skin Clinic to talk to one of our professional skin experts today.