We all desire the beauty of healthy glowing skin, which often drives us to search for products and great skincare tips that can help us to look and feel our best. In this article, we will explore ways that you can protect your skin from ongoing damage while also taking some simple steps to support your skin’s health. We focus on some key nutrients including vitamins, minerals and other essential nutrients including antioxidants that may play a key role in supporting healthy skin and support healthy aging.
When you think about your skin, it’s beauty and also its imperfections, you probably don’t think about it being a vital organ, but it certainly is! Your skin functions in a multitude of ways to keep you healthy and safe.
Our skin is like a bodyguard that provides constant protection. By maintaining a barrier to the outside environment, it shields us from the unwelcomed invaders such as viruses, bacteria, and other pathogens and toxins. The skin also controls our body temperature and ensures that it regulates water loss.1
This organ which houses nerve endings provides us with the ability to feel pain, temperature, and tactile sensations.1 That’s why you can feel the warmth of the sand between your toes. The sting from a bee causes pain and the hot bleachers warn us to move!
In addition to sensation, the skin supports our immune system and plays a vital role in maintaining structure and elasticity.
Our skin’s external appearance may also be a true reflection of our inner health, genetics, and can determine how we are aging.2 Our role is to protect this organ by taking care of our skin both externally and internally.
Like other organs, our skin ages at the cellular level. Over time, this affects how our skin looks and feels. External factors also impact skin health such as pollution and exposure to the ultraviolet (UV) radiation from the sun. These exposures may contribute to the imbalance of free radicals in our body, leading to oxidative stress.3,4 This not only causes harm to our skin but can negatively impact our overall health.
Lifestyle habits including smoking, alcohol consumption, and poor sleep hygiene can also take its toll on our health and speed up skin aging.3,4,5 Research also links sugar intake, eating fried and ultra processed foods as well as certain cooking methods, such as grilling and frying, to skin aging.5
There is a definite connection between nutrition and skin health. Optimal nutrition fuels healthy skin from within. Getting adequate vitamins, minerals, antioxidants, and other essential nutrients from our diet is vital. These nutrients from food may support healthy skin and aging. Dietary supplementation may also be warranted to support a healthy intake, however, it’s important to consult your healthcare practitioner (HCP) before starting any supplements.
Vitamin C. Vitamin C is a water-soluble vitamin that has great antioxidant properties and is beneficial to help neutralize free radicals that may lead to aging of the skin. Excessive exposure to the sun can produce oxidative stress in your skin to various skin issues including sunspots or hyperpigmentation and wrinkles.4
Copper. Copper plays a role in wound healing. It may also support the reduction of fine lines and wrinkles and support skin elasticity.5
Vitamin E. This fat-soluble vitamin acts as an antioxidant to help defend our cells and skin against the damage from free radicals.3,4,5
Antioxidants. Antioxidants are heralded for their role in combating free radicals that cause oxidative stress. Some foods that are rich in antioxidants include whole fruits, vegetables, grains, dark chocolate, green tea and several spices including turmeric and cinnamon to name a few. For ultimate antioxidant protection, you may want to discuss with your HCP Carbon 60 or C60 supplements such as our C60 in Organic Extra Virgin Olive Oil, which is made with 100% certified organic oils and 99.99% pure sublimated C60 (never exposed to solvents). Also, our age-defying, antioxidant protection of C60 Skin is a must try!
Collagen. Collagen is an important protein in our bodies, specifically in our connective tissues including our skin, bones, tendons and joints. We naturally produce collagen using the amino acids from protein-rich foods. Vitamin C, along with zinc, manganese and copper are all integral nutrients involved in the endogenous production of collagen which promotes skin integrity, hydration, and elasticity.3
Essential Fatty Acids. Most likely when you think of fatty acids, you may not immediately think of skin health, but rather more along the lines of heart health. And that's definitely true, but essential fatty acids, such as omega-3 fatty acids, play an important role in supporting healthy skin, too.6 Foods that are rich in this polyunsaturated fatty acid include salmon, herring, sardines and tuna. Plant-based foods rich in these fatty acids include chia seeds, flaxseed and walnuts.
Protein. Plate up the protein. One of the main macronutrients in your diet that is essential to promote the production of collagen internally is protein. Protein is essential to help construct and repair tissues including skin.5
Water. It is important to drink adequate fluids, especially water, throughout the day. It really is key to regulate your body’s temperature, maintain fluid balance, and keep your body hydrated. Taking a look at the appearance of your skin is a good indication of your hydration status. Not enough water can dehydrate tissues as well as your skin.
Monitor sun exposure. Safeguard against sun damage by being prepared. Protect yourself, even though sunshine feels good. Select a clothing that protects against UV rays, as well as selectin sunscreen that is suited to your skin type. Your healthcare practitioner can advise on the best SPF for you. Know what is in your sunscreen before buying it and be certain to check the label for reapplication advice. Reapply often, especially when swimming or sweating. Also, staying out of the direct sun during peak hours is a must.
Stress management. While stress cannot be completely eliminated from our lives, learning to manage it effectively is essential for overall health. Successful stress management involves developing relaxation techniques and building resilience, allowing us to recover from challenges, so that we can bounce back from a situation with the right perspective. When left unchecked, stress can become chronic, and may contribute to inflammation and oxidative stress, affecting our overall health.
As we age, it’s important to be mindful of the tips for skincare that protect your skin from environmental factors and lifestyle habits contributing to skin damage and accelerated aging. Taking these steps is key to maintaining healthy skin.
Ensuring that we eat a diet rich in essential nutrients and maintaining proper hydration may help to support production of collagen, protect against oxidative stress, support skin elasticity and integrity, and promote healthy aging.
When looking to supplement your dietary intake, always speak with your healthcare practitioner to discuss what would be best for you.
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, mitigate, or prevent any disease. Individual results may vary.
1. Helmenstine, Anne. “Layers of the Skin - Diagram, Structure, Function.” Science Notes and Projects, 25 Feb. 2025, sciencenotes.org/layers-of-the-skin-diagram-structure-function. https://sciencenotes.org/layers-of-the-skin-diagram-structure-function/ . Accessed 12 February 2025.
2. Boelsma, Esther, et al. “Nutritional Skin Care: Health Effects of Micronutrients and Fatty Acids.” American Journal of Clinical Nutrition, vol. 73, no. 5, May 2001, pp. 853–64. https://doi.org/10.1093/ajcn/73.5.853. https://ajcn.nutrition.org/article/S0002-9165(23)06597-8/fulltext
3. Cleveland Clinic. “What Are Free Radicals? And Why Should You Care?” Cleveland Clinic, 19 July 2022, health.clevelandclinic.org/free-radicals. https://health.clevelandclinic.org/free-radicals. Accessed 12 February 2025.
4. Clinic, Cleveland. “23 Foods to Eat for Healthier Skin.” Cleveland Clinic, 24 Oct. 2024, health.clevelandclinic.org/23-foods-good-skin. https://health.clevelandclinic.org/23-foods-good-skin . Accessed 12 February 2025.
5. “Diet and Skin Aging—From the Perspective of Food Nutrition.” Nutrients, vol. 12, no. 3, Mar. 2020, p. 870. https://doi.org/10.3390/nu12030870 .
6. Berbis, P et al. “Acides gras essentiels et peau” [Essential fatty acids and the skin]. Allergie et immunologie vol. 22,6 (1990): 225-31. https://pubmed.ncbi.nlm.nih.gov/2143069/ .
Eating a well-balanced diet offers numerous health benefits, including supporting your heart health, immune system, and cellular health. Understanding what food sources are considered antioxidant-rich foods can certainly help empower you to make great additions...
