Eat antioxidant-rich foods and omega-3 fatty acids

Build meals around fruits, vegetables, fatty fish, nuts, and seeds to supply the nutrients skin needs for repair and protection. Key skin-supporting nutrients include vitamins A, C, and E, zinc, selenium, and omega-3 fatty acids.

Why It Works

Antioxidants neutralize free radicals generated by UV exposure and pollution, reducing oxidative damage to skin cells. Vitamin C is essential for collagen synthesis, the structural protein that maintains skin firmness. Omega-3 fatty acids from sources like salmon, sardines, walnuts, and flaxseed help regulate the skin's inflammatory response, which can reduce redness and improve conditions like acne and eczema.

Tips

• Vitamin C sources: bell peppers, citrus fruits, kiwi, strawberries, broccoli
• Vitamin A sources: sweet potatoes, carrots, spinach, liver
• Omega-3 sources: fatty fish (salmon, mackerel, sardines), walnuts, chia seeds, flaxseed
• Processed foods high in refined sugar and trans fats may worsen inflammatory skin conditions
• A varied, whole-foods diet is more effective than individual supplements for most people