The skin tells us how our health is. Wrinkles, dry or oily skin, acne, inflammation all are signs of poor health, and often due to poor nutrition, dehydration and little exercise. To treat skin problems, most people seek cosmetic products and forget that nutrition plays an important role in moisturizing the skin.

The presence of some water in the skin is important in that it has a soft and smooth texture. The sebum, a substance secreted by the sebaceous glands, helps keep skin hydrated. However factors such as sun, pollution, poor diet, dehydration and aging can affect our skin.

If you want to have healthy skin we recommend you include in your diet these nutrients. Do not forget to consume 2 liters of water a day and have a healthy lifestyle, including physical activity and good sleep.

Nutrients that Moisturize the Skin

Vitamin E

Studies have shown that supplementation with 400 mg of vitamin E daily to help reduce the damage caused by the sun, prevent wrinkles and improve skin texture. It is an antioxidant that prevents the formation of free radicals.

Sources: vegetable oils, nuts, seeds, olives, spinach. Do not supplement with more than 400 IU per day.

Vitamin C

It is involved in the formation of collagen in the skin. It is an antioxidant that prevents oxidative stress.

Sources: Citrus fruits (lemon, orange), sweet peppers, cauliflower, green vegetables. You can include vitamin C supplementation (500-1000 mg / day).

Nutrients To Have Healthy Skin

Vitamin A

Support the maintenance and repair of skin tissue; psoriasis reduces the risk and slows aging. One of the most common medications for acne control is retinoic acid, derived from vitamin A.

Sources: Fruits and vegetables red, orange and yellow (sweet pepper, carrot, sweet potato, melon), dark green vegetables, eggs, meat, dairy. The recommendation for men is 900 mg / day and for women is 700 mg / day.

B Vitamins

The most important is biotin, as is the base of the skin, nails and hair cells. Biotin deficiency can cause dermatitis.

Sources: bananas, eggs, meat, milk, cauliflower, beans, whole grains, oats, nuts.


This mineral helps reduce the damage caused by the sun and risk of skin cancer. It is also an anti-oxidant and prevents the formation of free radicals and slows down the aging.

Sources: whole grains, beans, eggs, shellfish, red meat.


Along with vitamin C and zinc, helps in the formation of elastin in the skin, holding the skin structure.

Sources: Seafood, whole grains, beans, nuts, potatoes, dark green vegetables, dried fruit (dates and plum), pepper. Copper supplementation is not recommended.


It prevents and helps treat acne because it controls the levels of fat in the skin.

Sources: Various, seafood, beef, pork and lamb, pumpkin seeds.

Alpha-linolenic acid

Has immense antioxidant as it can penetrate the cells of the skin, fat and water. Helps neutralize free radicals and repair the damage of the skin, making it look healthy.

Sources: canola, soybean, flaxseed, linseed oil.

Omega 3

Moisturizes and rejuvenates the skin, has anti-inflammatory power, and helps the formation of the barrier skin oils.

Sources: soybean oil, canola oil, flaxseed, oily fish, walnuts. You can consume Omega 3 supplement (1-3 g / day).