How to Improve Skin Condition Through Diet

Are you using natural cosmetics tailored to your skin type, really taking care of yourself, and yet often your skin doesn’t look the way you want it to? It turns out that diet for the skin is a very important element, which we often forget about. Often it is not enough to act only from the outside and you need to support the health of our skin from the inside. Taking care of a rich diet provides the body with nutrients, vitamins and minerals that will make our complexion beautiful and smooth. So what should be in our diet to enjoy a healthy, beautiful and firm complexion? How to improve skin and maintain that youthful glow?

Every food not only affects your overall health, but also your skin. That’s why it’s so important to eat a clean, healthy diet – it’s the first step to a radiant, youthful complexion, plus it will make you feel great! What ingredients in your diet are worth paying attention to?


The three main skin proteins are keratin, collagen and elastin. By consuming enough of these proteins, you can reduce the signs of aging and avoid fine lines while increasing your skin’s elasticity.

The best sources of protein and amino acids that contribute to collagen production include:

  • meat,
  • citrus fruits,
  • green leafy vegetables,
  • seafood,
  • whole grain products,
  • beans and other legumes.


The subcutaneous tissue (hypodermis) is composed of collagen (discussed in the section above), sweat glands and fat cells. If it becomes thin, the skin begins to sag and loses its volume – deep wrinkles then appear, which are extremely difficult to remove. Therefore, it is recommended that at least one third of the daily energy value should come from fats.

The most important here are omega 3 fatty acids, because they have a number of positive properties for the skin. They can reduce inflammation, regulate sebum secretion and help reduce redness, dry skin and acne.

Polyunsaturated fatty acids

An important element for a healthy complexion is supplying the body with polyunsaturated fatty acids (mainly Omega 3 and Omega 6). They have a positive effect on the overall condition of our skin, but first of all they regulate lipid metabolism of the epidermis, as well as have an anti-aging effect. They also support the treatment of skin diseases such as atopic eczema, psoriasis or acne.
The richest sources of polyunsaturated fatty acids are:

  • walnuts
  • dried soybeans
  • sunflower oil
  • evening primrose oil
  • salmon, mackerel
  • almonds
  • pumpkin seeds
  • sunflower seeds
  • avocado
  • olive oil
  • sesame.


Studies have shown that antioxidant-rich foods help fight free radicals and protect skin cells from damage. They can also speed up metabolism, improve blood flow, increase fat burning, lower blood sugar levels and maintain healthy brain function. Additionally, they reduce the skin’s sensitivity to UV radiation and prevent the breakdown of collagen – all of which help slow the appearance of wrinkles.

Sources of antioxidants include:

  • spinach,
  • yellow peppers,
  • berries,
  • citrus fruits,
  • broccoli,
  • whole grain products,
  • nuts,
  • extra virgin olive oil,
  • fish,
  • green tea.


Vitamins play two important roles in healthy skin. First, some of these essential nutrients are key to skin cell repair and overall health. Second, they are powerful antioxidants that fight free radicals in the body. In other words, vitamins mean youthful, radiant skin.

The key vitamins that have the greatest impact on skin health are:

Vitamin A

Vitamin A and beta-carotene are responsible for the level of skin hydration and normalization of sebum secretion. Vitamin A helps keep skin moisturized and it prevents eczema. With beta-carotene they prevent such phenomena as excessive keratosis, flaking of the epidermis and dryness of the skin. It also effectively supports the fight against acne.

Sources of vitamin A are mainly:

  • raw carrots
  • dried apricots
  • paprika
  • tuna
  • spinach
  • parsley
  • beet
  • hen’s egg yolks.

B vitamins

They are essential for metabolic processes and overall energy production.

Vitamin C

It is primarily one of the strongest antioxidants. It supports the fight against free radicals, which inactivate healthy cells. In addition, vitamin C participates in the synthesis of collagen and has a positive effect on the elimination of discoloration, even those occurring in acne lesions.

Where is it best to look for vitamin C?

  • peppers
  • strawberries
  • oranges
  • grapefruits
  • lemon
  • parsley
  • blueberries
  • cauliflower
  • red cabbage
  • kiwis.

Vitamin D

It is antimicrobial – able to inhibit the growth of bacteria that contribute to the formation of acne. In addition, it reduces the secretion of sebum, which in excess is a breeding ground for bacteria. It also positively influences the level of skin hydration and can soothe inflammation.

The best source of vitamin D will be:

  • sun exposure
  • herring
  • eel
  • salmon
  • chicken egg yolk
  • smoked mackerel.

Vitamin E

Similarly to vitamin C, it effectively neutralizes free radicals, thus contributing to soothing irritations and delaying skin aging processes and the formation of wrinkles. It also moisturizes and lubricates the skin. It supports immune function and may help fight skin cell damage.

Vitamin E can be found in:

  • sunflower oil
  • hazelnuts
  • pumpkin seeds, sunflower seeds
  • almonds
  • olive oil
  • eel meat.

Vitamin K

It is essential for wound healing and is also effective in treating stretch marks and broken blood vessels.

Vitamin PP (niacin and vitamin B3)

It has an exfoliating and anti-inflammatory effect, and similar to vitamin D, it has the ability to inhibit the growth of acne bacteria.

Good sources include:

  • fish (mackerel, tuna, salmon)
  • dried apricots
  • peanuts
  • brown rice
  • sunflower seeds.


Apart from vitamins, foods rich in minerals such as sulfur, silicon, zinc, selenium and copper should be an important part of the diet. They have bacteriostatic, antiseptic, antioxidant and anti-inflammatory functions and are responsible for absorbing excess sebum produced by the sebaceous glands and for exfoliating dead skin.

We should look for these minerals in:

  • whole grain bread
  • pumpkin seeds
  • red lentils
  • almonds
  • sunflower seeds
  • millet groats
  • dried plums and apricots
  • oatmeal
  • peas
  • white beans
  • hazelnuts.


Fiber is a key nutrient that helps the body eliminate toxins and better absorb nutrients and antioxidants. This high absorption rate is necessary to prevent skin damage while stimulating collagen production. A rational, well-rounded diet can contain 25 to 40 grams of fiber daily.

What foods should you avoid if you want beautiful skin?

Unfortunately, many people today consume highly processed food, with a lot of preservatives, dyes, antibiotics or other harmful substances. Consumption of poor quality food is not indifferent to our skin – it becomes gray, pimples appear, discoloration, irritation, comes to drying or oily. In addition to proper skin care from the outside you need to take care of what you feed it from the inside. Definitely avoid fast food, fizzy sweet drinks and salty snacks such as crisps, crackers, sticks – that’s it in a nutshell.

How to Improve Skin Condition Through Diet