Published 6 months ago, by Roeland Pater

When it comes to nutrition, there are a lot of foods, drinks and other ingredients that have an impact on your skin. Whether it's improving the 'glow' of your skin, or simply improving health and preventing possible diseases - nutrition plays an important role. As March is the official National Nutrition Month, we will look at a range of foods and drinks that will benefit your skin's health. Today we will look at the essential vitamins for your skin.

Vitamin A: cantaloupe, mangoes, squash, sweet potatoes and in liver and other green leafy vegetables.

Vitamin A is a fat-soluble vitamin present in many foods. It plays a large role in our skin’s complexion by repairing skin cells, producing enzymes that stabilize the production of collagen and helping our skin stay moist. If you are low on vitamin A you may notice your skin becoming dry and flaky. Vitamin A also works as an antioxidant in your body, helping fight free radical damage.

Vitamin C: citrus fruits, bell peppers, spinach, tomatoes and broccoli.


Vitamin C is a water-soluble vitamin that acts as an antioxidant in the body, helping protect our cells, strengthen our immune systems and prevent wrinkles and sun damage. It also helps our body produce collagen, the substance our skin needs to remain firm and supple.

Vitamin E: nuts, healthy oils (sunflower, corn, safflower), dark green vegetables, and avocado.

Vitamin E is a fat-soluble vitamin, which means your body stores it and uses it when needed. It protects your skin from free radicals and helps skin cells repair damage. While it is rare to have a vitamin E deficiency, it is unlikely to consume too much vitamin E as long as you are obtaining it from food sources.

For more vitamins that impact your skin, read our earlier blog post here!