Nutrients for Skin Hydration

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Nutrients for skin are needed for hydration. The summer sun, air, and heat can wreak havoc on your skin making it dry and chapped.

Your first instinct is to run to the store and get some topical treatments to salvage your skin. Instead, opt for some nutritional changes to keep your skin soft and moisturized this season.

Adding certain foods to your diet will help to give you that glow and hydration you need. So feed your body from the inside out and check out the eight nutrients you need for healthy skin.

Vitamin A

A vitamin A deficiency can lead to scaly dry skin. Pump up the foods rich in this nutrient by adding liver and cod liver to your diet.

Incorporation of egg yolks and butter and cream from grass-fed pasture-raised cows will give you sufficient vitamin A.

B Vitamins

B Vitamins are integral to helping metabolic processes occur in the body. They repair and build collagen and elastin which keeps skin looking vibrant.

These vitamins are water-soluble and may need to be replenished if you are not getting enough on a daily basis.

B Vitamins will help your skin be soft and smooth. Dry, cracked skin is a sign of a B deficiency.

Best food sources are whole grains like quinoa and millet along with animal proteins like pasture-raised eggs and grass-fed meats.

Omega 3 Fatty Acids

Omega 3 Fatty Acids help to limit water loss in the skin cells. They also fight inflammation which can be seen in red inflamed skin.

Omega-three fatty acids are found in olive oil, avocado oil, walnut oil, coconut oil, fatty fishes (sardines, herring, tuna, anchovies), almonds, and avocados.


Water is essential to healthy skin. You need to be drinking at least 64 oz of water a day to keep your skin hydrated.

Water is also important to get rid of toxins and body waste. It feeds your skin and can be found in many fruits and vegetables.

You can also get it from drinking teas, broths, and soups.

Vitamin D

A deficiency in vitamin D can lead to dry flaky skin. The best sources are the sun, pasture-raised egg yolks, sardines, grass-fed beef or calf liver or taking a vitamin.

I like Seeking Health’s vitamin D. You should get a blood test to determine your vitamin D levels before starting a supplement.

Adequate levels run between 60 and 90 ng/mL. If you have levels below that you could look to supplement or try to get 10 minutes of sunlight a day.

If you live in a colder climate or are unable to get enough sunlight you can try blue light therapy.

It is like getting a beach day in a box. Amazon is a great source for blue light lamps.


Like water, fiber flushes out body wastes to help your skin look young and vibrant. Fiber is found in whole grains, fruits, and vegetables.

Women 50 years and under should get 25 grams per day. Men

50 and under should get 38 grams per day.

Men and women over 50 need 21 and 31 grams per day.


Zinc has many functions. It helps with immune health, protein synthesis, wound healing, DNA production, and cell division. It creates membranes that support skin cells and has anti-inflammatory properties.

It also protects against UV damage. Zinc supports vitamin A by carrying it in the blood.

Zinc can be found in organ meats such as the kidney, liver, beef, and lamb. It is also in seafood such as oysters, shellfish, and scallops. Plant foods like pumpkin seeds and nuts also contain zinc.

Vitamin C

Nutrients for skin include Vitamin C. Vitamin C helps collagen to form. Collagen is like a sponge and retains water. It plumps up your skin to be moisturized and hydrated.

Vitamin C can be found in vegetables like peppers and citrus fruits.

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The information on this website has not been evaluated by the Food & Drug Administration or any other medical body and is shared for educational purposes only. Consult your doctor or healthcare provider before making changes to your supplement regimen or lifestyle. Learn more in our disclaimer

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