Dietary nutrients for healthy and glowing skin

Experts suggest that achieving healthy, glowing skin depends on a combination of factors, including proper hydration, adequate sleep, sun protection, and a balanced diet rich in essential nutrients.

Vitamin C is highlighted as a critical component for natural collagen production and tissue repair. Recommended sources include strawberries, oranges, kiwi, peppers, broccoli, and tomatoes. While these nutrients support skin structure and elasticity, they are not a substitute for dermatological treatments or wrinkle removal.

Antioxidants found in colorful fruits and vegetables help protect cells from oxidative stress. Specific nutrients include lycopene from tomatoes and watermelon, polyphenols from berries and cherries, and carotenoids from carrots, sweet potatoes, and leafy greens. However, experts emphasize that these foods do not act as an internal sunscreen; physical protection via shade, clothing, and broad-spectrum SPF is still necessary.

Additionally, healthy fats play a vital role in maintaining the skin barrier and moisture retention. Sources such as salmon, sardines, and trout provide omega-3 fatty acids, while olive oil, avocado, nuts, and seeds offer beneficial fats for skin health.