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Healthy skin starts from the inside!

Updated: Mar 8, 2022

Foods and Supplements to help with Skin Health

As the adage states, "you are what you eat"! But more importantly, how you look may depend on what you are or are not eating!

Understanding what we feed our body is essential to healthy appearing skin. Nutrients critical for healthy skin include vitamin A, vitamin C, vitamin E, vitamin D, vitamin K, niacinamide, omega 3 fatty acids, zinc, and selenium. These nutrients are found in food; however, we often do not get enough of these essential nutrients in our diet. We, therefore, need supplements to get adequate amounts of them. At FSIM, we believe in getting the best sustainable results; we should first treat patients from the inside out. If we treat our body as a whole, treating both the inside and outside, we will have the best results!


  • Fatty fishes such as salmon and tuna contain omega 3's and selenium

  • Leafy dark greens such as kale and spinach contain vitamins A, C, and E and selenium in spinach

  • Eggs contain vitamins A, E, selenium, and zinc

  • Flaxseed contains omega-3 and selenium

  • Avocados contain vitamins C and E

  • Extra Virgin Olive Oil contains Vitamin E

  • Almonds- contain vitamin E

  • Sunflower seeds- contain vitamin E

  • Hazelnuts-contain vitamin E

  • Sweet yellow peppers- high in vitamin C

  • Rose Hips- high in vitamin C

  • Cooked kale- high in vitamin K

  • Cooked mustard greens- high in vitamin k

  • Swiss chard- high in vitamin K

  • Brussel sprouts- high in vitamin K

  • Herring- one of the best sources of vitamin D

  • Orange juice- contains vitamin D

  • Mushrooms- contain vitamin D

  • Legumes contain zinc

  • Oysters- high in zinc

  • Ribeye Steak- high in zinc

  • Blackberries- contain zinc

  • Pomegranates- contain zinc

  • Raspberries- contain zinc

  • Liver- high source of niacin

  • Chicken- high source of niacin

  • Lean Pork- contains niacin

What are the Vitamins and Supplements?

  • Vitamin A- There are two types of vitamin A: retinoids (performed by vitamin A) and carotenoids. Both types are converted to retinol by the liver. Vitamin A stimulates the production of new skin cells, helps reduce fine lines and wrinkles, and helps promote overall skin health.

  • Vitamin C- Vitamin C can help improve wrinkles, protect the skin from UV damage, help fight age spots, and help reduce redness in the skin. Because vitamin C is an anti-inflammatory, it can also help with acne by helping control sebum production in the skin.

  • Vitamin E-Vitamin E is a fat-soluble essential nutrient with anti-inflammatory properties. It helps support the immune system, cell function, and skin health. With vitamin E being an antioxidant, it can also help combat free radical damage, therefore helping protect the skin from sun damage.

  • Vitamin D- Vitamin D is a vitamin that calms inflammation, protects the skin, and aids in skin cell turnover. Because vitamin D is anti-inflammatory, it aids in treating certain sensitive skin conditions like psoriasis and eczema. It also plays a protective role in cancers, specifically skin cancer. Your skin is best improved when your body has its optimal supply of vitamin D.

  • Vitamin K- Vitamin K is a potent antioxidant. As we know, antioxidants promote healthy skin and aid in warding off damage from free radicals. Vitamin K is also involved in tissue renewal and cell growth control which helps maintain a more youthful complexion.

  • Niacinamide/Niacin- It is important to note that niacin and niacinamide are different nutrients. However, your body can make niacinamide when taking a niacin supplement. Niacinamide helps build keratin which helps keep skin firm and healthy. It also minimizes redness and reduces inflammation in the skin. An additional benefit is that it treats hyperpigmentation and can help lighten dark spots.

  • Omega 3's- Omega 3's serve to regulate the skin's oil production, improve balanced hydration, help subdue breakouts and minimize signs of aging.

  • Zinc- Zinc is a mineral required in many cellular processes in the body, such as cell growth, division, immunity, hormone protection, and wound healing. Zinc has numerous skin benefits: including photoprotection, reducing excess sebum and acne, preventing clogging of pores, fighting signs of aging, and reducing hyperpigmentation. Zinc can help minimize hyperpigmentation (dark spots) by acting as a tyrosinase inhibitor. Additionally, adding zinc can help calm an acne flare-up.

  • Selenium is an antioxidant and essential mineral essential to healthy skin; it protects cells from damage by neutralizing free radicals before they cause wrinkles. It can protect against UV damage, skin inflammation, and help with hyperpigmentation.

When we take care of the inside, the outside will shine even brighter. We at FSIM are all here to help you on your journey to becoming your best YOU!

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