Of course, when it comes to beauty, the best thing you can do for your skin and hair is to eat a healthy diet. This means avoiding sugary, processed foods and eating a variety of fruits, vegetables, lean proteins, whole grains, and healthy fats. These nutrient-rich foods will help keep your hair and nails strong, your skin glowing, and your digestion healthy. Plus, you’ll feel good about what you’re putting into your body.

The skin is a protective barrier that shields us from microorganisms and the elements, but good nutrition plays a significant role in its health and appearance. Certain nutrients have been linked to changes in the skin’s appearance and function, such as poor wound healing, dermatitis, rosacea and dryness. In addition, a balanced diet and adequate hydration can help prevent acne and promote skin that is supple and radiant.

Many of the nutrients that are important for skin function as antioxidants, which reduce inflammation and support the structural integrity of the skin’s collagen matrix. Antioxidants are found in a variety of foods including fruits, vegetables, whole grains and legumes. A high intake of antioxidants, such as Vitamin C and Vitamin E, may also be protective against sun damage to the skin.

Zinc and essential fatty acids are also important for skin health. Zinc helps to reduce the amount of oil produced by the skin, while omega-3 fatty acids help to protect the cells that make up the skin. Omega-3 fatty acids are found in fatty fish, such as salmon and mackerel, and in plant sources, such as walnuts, flax seeds, chia seeds and rapeseed oils.

Carotenoids, such as beta carotene, provide a natural sunblock for the skin. They are also a source of Vitamin A, which promotes healthy skin and a strong immune system, while giving the skin a healthy, glowing color. Foods that are rich in Vitamin A include sweet potatoes, carrots and dark leafy vegetables.

Vitamin C, another antioxidant, has been shown to improve skin tone and elasticity and promote wound healing. It has also been linked to the prevention of wrinkling and dryness in some studies. It is found in a wide range of foods, from oranges and kiwis to blackcurrants, blueberries and papaya.

Polyphenols are another group of antioxidants that have been shown to be beneficial for the skin. These are found in a variety of plants, such as berries, tomatoes and broccoli, and can protect against UV-induced photodamage. Green tea is a good source of polyphenols.

Although a balanced diet is key to keeping the skin healthy, some people may need extra dietary support. Vitamin supplements containing essential fatty acids, zinc and antioxidants have been shown to benefit the skin. However, it is always a good idea to talk to your doctor before taking any supplement, especially if you are on other medications or have a medical condition such as diabetes or high blood pressure. Talking to a registered dietitian can also be helpful. This is because some supplements can interact with some drugs and interfere with their effects. A dietitian can suggest a safe and effective regimen to meet your specific needs.