What to Eat for Radiant Skin
Written by: Stephanie Chan Suski, MA, BCFHC
Tried every skincare product out there but still struggle with breakouts, dullness, or signs of aging? It might be time to look beyond your bathroom shelf. And your diet could be the missing piece!
Your Skin Tells a Story
Your skin is more than what you see in the mirror—it’s a reflection of what’s happening inside your body. Ever notice that when you’re stressed, not sleeping well, or eating too much junk food, your skin reacts? That’s because your gut and skin are directly linked.
Every nutrient you consume may help (or hurt!) your skin’s ability to glow, repair, and stay youthful. For example, nutrients like vitamin C & Protein affect collagen production, while omega-3s keep skin hydrated.
Good news is, regardless of what diet you follow, there are many ways to integrate these skin-loving ingredients. For the Asian Diet, foods like green tea, seaweed, and bone broth, each have powerful nutrients that reinforce the age-old wisdom that beauty starts from within. It’s also easy to nutrient stack to get the most of your diet (e.g. fatty fish to get your protein and omega-3s!) If you’re dealing with stubborn skin issues or looking to enrich your existing anti-aging regimens, nutrition could be your skin’s best ally! Feed your skin what it needs to thrive!
Top Nutrients for Skin
Here are the top skin-loving nutrients to include in your diet—and how to start:
1. Vitamin C
What it does: Protect skin barrier and combats oxidative stress from UV, supports collagen production
What to eat: Citrus like oranges, kiwi, strawberries, bell peppers, and papaya.
Science Says: Vitamin C is a potent antioxidant essential for collagen production, helping your skin stay firm and youthful. It also helps fights oxidative stress, which contributes to photoaging. (1 Read more)
2. Other Antioxidants (Polyphenols & Flavonoids)
What It Does: Protects skin from environmental damage and slows signs of aging.
Best Sources: Green tea, matcha, dark chocolate, and berries.
Science Says: Antioxidants help fight free radicals from pollution and UV rays, which can cause premature aging. (2 Read more)
3. Omega-3 Fatty Acids
What It Does: Hydrates skin, reduces redness, and soothes inflammation.
Best Sources: Salmon, mackerel, walnuts, chia seeds, edamame
Science Says: Omega-3s have been known to demonstrate anti-inflammatory actions in various inflammatory diseases, including psoriasis, inflammatory bowel disease, asthma, and rheumatoid arthritis . (3 Read more)
4. Zinc
What It Does: Essential for skin renewal, helps heal acne, and reduces inflammation
Best Sources: Oysters, pumpkin seeds, chickpeas, and cashews.
Science Says: Zinc has been used in therapy for centuries, including skin concerns like warts, eczema, photoprotection, and even in anti dandruff shampoos! (4 Read more)
5. Protein
What It Does: Build collagen, elastin, and keratin, gives skin firmness, elasticity, repair ability, sun damage protection, and a healthy skin microbiome.
Best Sources: Fatty fish (salmon, mackerel), lean meats (chicken, turkey), eggs, nuts and seeds (almonds, walnuts, chia seeds), legumes, soy
Science Says: Sagging and wrinkled skin (..) are mainly associated with the deterioration of collagen and elastic fibers. Amino acids significantly impact the appearance of the skin, (...) and helps maintain & repair skin structures essential to skin health. (5 read more)
6. Probiotics
What It Does: Supports gut health, thereby helping improve skin clarity, .
Best Sources: Kimchi, yogurt, miso, natto, and kombucha.
Science Says: A balanced gut microbiome has been linked to healthier, clearer skin. Probiotics may help to reduce oxidative stress, inflammation and and there is evidence of supporting skin hydration & reducing wrinkles. (Read more)
What about Collagen?
Science Says: Clinical studies show promise in supporting skin elasticity and hydration but there is not yet enough stand-alone evidence to show the direct impacts of collagen supplements. However collagen peptides are a form of protein, which is an important building block for the body and may help fuel natural collagen production so it can be generally recommended as part of an overall healthy diet. For more on Collagen, read the Harvard article (6 here).
So Do I Need Food or a Supplement?
The answer is: it depends on you! Your skin is unique, and so are its needs. If you’re already eating a diet rich in these nutrients, whole foods are your best bet. But if you're struggling to get enough from food alone, supplements can be a great addition. Understanding your body’s nutritional gaps can help you build a skincare routine that works from the inside out.
Great skin doesn’t happen overnight, but small changes in your diet and lifestyle can make a big difference and support your current skin regimen. Start by adding just one or two of these skin-loving foods to your meals this week. Over time, you’ll notice your skin becoming more vibrant, hydrated, and youthful—all without breaking the bank.
Overwhelmed or want help getting started? Let’s Simplify It.
We know there’s so much information out there—so it’s hard to know what really works. But you don’t have to figure this all out alone. Whether you want to solve acne for good or unlock your most radiant, youthful skin— it’s never too late to start your journey.
💡 Book a 1:1 consult and get a personalized skin health & nutrition assessment to unlock your skin needs and guided actionable support
💡 Book a group workshop on a specific skin topic that you and your group is interested in unlocking or learning more about.
🔍Join our newsletter for expert insights, science-backed tips, and more.
✨ Know your Skin, set actionable steps, and let’s get glowing from the inside out! ✨
Scientific Sources:
1,2,6 Strouphauer E, Parke M, Perez-Sanchez A, Tantry E, Katta R. Functional Foods in Dermatology. Dermatol Pract Concept. 2023 Oct 1;13(4):e2023256. doi: 10.5826/dpc.1304a256. PMID: 37992371; PMCID: PMC10656176.
3 Sawada Y, Saito-Sasaki N, Nakamura M. Omega 3 Fatty Acid and Skin Diseases. Front Immunol. 2021 Feb 5;11:623052. doi: 10.3389/fimmu.2020.623052. PMID: 33613558; PMCID: PMC7892455.
4 Gupta M, Mahajan VK, Mehta KS, Chauhan PS. Zinc therapy in dermatology: a review. Dermatol Res Pract. 2014;2014:709152. doi: 10.1155/2014/709152. Epub 2014 Jul 10. PMID: 25120566; PMCID: PMC4120804.
5 Solano F. Metabolism and Functions of Amino Acids in the Skin. Adv Exp Med Biol. 2020;1265:187-199. doi: 10.1007/978-3-030-45328-2_11. PMID: 32761577.