Skin Food: The most important nutrients for the skin

In order for our skin to be protected and radiant, it is important to provide it with sufficient nutrients. Here you will learn about important vitamins and trace elements for the skin.

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Our skin is much more than just our outer shell. It protects, isolates and regulates our body temperature, it is the source of vital vitamin D and, in addition to the kidneys and lungs, it is one of our excretory organs. In doing so, it is exposed to many external stresses - from environmental pollutants to clothing chemicals, to temperature, weather and UV rays. It is all the more important to provide our largest organ with sufficient nutrients - and thus to slow down the aging process of the skin.

The skin likes some vitamins and minerals especially - true skin food, so to speak. These include vitamins A and C, zinc and omega-3 fatty acids. I have summarized for you important nutrients for the skin and the foods in which they occur.

Vitamin A

Vitamin A or its precursor beta carotene is important for the skin structure, supports the elasticity of the skin and protects it against UV rays. The vitamin is also one of the antioxidants that help to protect the skin from oxidative stress. Vitamin A is contained in eggs, butter and cream, among others. Beta carotene can be found mainly in orange fruits and vegetables, such as carrot, sweet potato, apricot and honeydew melon, but also in paprika and green leafy vegetables.

Vitamin B2 (riboflavin)

Vitamin B2 supports the growth of our skin cells. In turn, a deficiency can cause skin dryness and also acne. The vitamin is found in pulses, bran, broccoli, spinach, porcini mushrooms, various cheeses, many meats and fish.

Vitamin B3 (niacin)

Vitamin B3 supports the metabolism of beta carotene and protects the skin. It is included in bran, legumes, mushrooms, meat and some fish species, as well as sunflower seeds and sesame.

Vitamin B7 (biotin)

Biotin is involved in the formation of creatine, which is important for the skin structure. Rich in biotin include bran, oatmeal, peanuts, peas, soybeans, milk as well as eggs.

Vitamin C

Vitamin C contributes to the formation of collagen in the skin and thus influences wrinkling. Also, as an antioxidant, Vitamin C can slow down the skin aging process. Citrus fruits, berries, green leafy vegetables or even paprika, parsley and seabuckthorn are among the foods rich in vitamin C.


Silicon is a component of our skin and connective tissue. The trace element is contained in oats, millet and barley, among others. It can also be found in potatoes, peanuts, cow's milk and eggs.


Zinc is an important trace element for the skin and contributes to its preservation. It is involved in, among other things, the formation of collagen and wound healing and also protects our skin cells due to the antioxidant effect. Foods that are rich in zinc include oatmeal, beans and lentils, beef, oysters, Brazil nuts, peanuts, walnuts, and pumpkin seeds.

Omega 3 fatty acids

Omega-3 fatty acids are part of our cell walls and this naturally includes our skin cells as well. Their antioxidant effect can also slow down the aging process. Omega 3 fatty acids are found in fatty sea fish, linseed oil, walnuts and chia seeds, for example.

By the way, the nutrient supply of the skin is not only possible via food, but also via skin care. The skin care line Detox Intense is rich in important nutrients for the skin. Find out more here.

Text: Nadine Huttenrauch

Image: Photo by on Unsplash