When we think of skin health and nutrition, there are a handful of specific nutrients that first come to mind.  The best thing is that those nutrients are super abundant in plant foods – and, for some, plants are the best source.

Vitamin A

Vitamin A or beta-carotene (provitamin A) is one of the most important nutrients for maintaining the health of skin in a structural way – it participates in protein synthesis and cell differentiation.  It is also super antioxidant.

As plant eaters, we can’t get vitamin A directly, instead we need carotenoids (precursors to vitamin A), which rich in plants – they are the red and yellow pigments in sweet potato (the richest plant source), carrot, pumpkin, mango, apricots, even cornflakes.  It is also in non-red/yellow/orange foods, for example broccoli, spinach, and watermelon. As it’s a fat soluble vitamin, it's best absorbed when there is some fat in the meal.

Vitamin C

Vitamin C has a critical role in the production of collagen, which gives skin its elasticity, but it is also important as an antioxidant, which can help prevent premature aging of the skin.  On top of that it supports the immune system and wound and blemish healing. 

C is richer in fruit and vegetables than any other food source and your go-tos for enjoying it daily should be red capsicum, kiwi fruit, brussels sprouts, oranges, broccoli, strawberries, watermelon, tomato juice, potato, and, surprisingly, banana. It is a water soluble vitamin and we don’t store it, so we need to ensure we get it daily.

Vitamin E

Another cracker of an antioxidant, vitamin E protects the skin from oxidative damage and maintains skin health and growth - in fact that is pretty much its main job.  Importantly, it does also support the immune system overall. 

It is another fat soluble vitamin and is predominantly found in vegetables oils like wheatgerm oil, and sunflower oil, as well as peanuts, almonds, hazelnuts and sunflower seeds.  Veggies contain a reasonable amount including broccoli and spinach.  Like vitamin A, you need some fat in your meal to absorb the E.   (Topically, as an oil, it is fab for preventing scar formation).

Essential fatty acids

Your polyunsaturated fatty acids (omega 3 & 6) as well as mono-unsaturated fatty acids are gorgeous for skin – keeping it supple, and healthy and improving elasticity. And the antiinflammatory nature of omega 3s are fab for inflammatory skin conditions like eczema, dermatitis and psoriasis.

You can get monounsaturated fatty acids in avocado, nuts and seeds and your polyunsaturates from flax, chia, walnuts and oils like canola.

Our last nutrient is zinc, which is not only critical for skin health (specifically supporting sebaceous gland function) but it is also needed for wound healing, skin repair and for immune function generally.

Zinc isn’t as rich in plant foods as animal foods, but it is found in whole grain bread and pasta, broccoli, potato, bananas, watermelon, tofu, beans, peanut butter and sunflower seeds, which are probably the best plant source.

- Elise (@and.one.more.thing)