Nutrition for a healthy and happy skin

You may be familiar with the old saying "You are what you eat". To be honest, this saying also goes for your skin. Your diet - an important lifestyle element - plays a role in your overall well-being but also in the condition of your skin. So not only is it important to nourish and care for your skin with the right skin care, but it can also be useful to adjust your lifestyle and nutrition. Certain nutrients have a positive effect on your skin and can therefore also contribute to a healthy and radiant skin. In this blog we will discuss some nutrients and tell you in which foods you can find them.


Biotin, also known as vitamin H, is a B complex vitamin.  It has beneficial effects for both hair and skin.

Because it is an essential cofactor for the enzymes that regulate fatty acid metabolism, it contributes to a firm and well-constructed skin structure. The outer layer of the skin consists of skin cells (corneocytes) and is surrounded by epidermal lipids. These epidermal lipids ensure that moisture does not escape out of the skin and that the skin is firmly built up to protect the body from harmful external factors. When biotin intake is insufficient, fat production may be altered and the skin barrier and protective function may be weakened.

Food tips: eggs, salmon, sweet potato, almonds, peanuts, soybeans

Vitamin C

Vitamin C is an antioxidant and therefore a crucial vitamin for the protection of your skin against free radicals. High exposure to free radicals (for example due to high sun exposure) will accelerate skin ageing. Vitamin C will effectively 'fight' against these harmful radicals and thus help to keep the skin young and healthy.

Food tips: blueberries, kiwis, strawberries, orange, papaya, broccoli, tomato, kale.

Omega-3 Fatty acids

Omega-3 fatty acids are certainly worth mentioning for their beneficial effect on the skin.

These fatty acids help fighting inflammation of the skin. Omega-3 fatty acids can therefore help to combat skin concerns associated with skin inflammation. In the case of acne, Omega-3 fatty acids will help to reduce inflammation and prevent hyperkeratinization, two important underlaying factors in the pathology of acne. Research has proven that supplementation with fish oil may also help to combat atopic dermatitis and psoriasis.  Omega-3 fatty acids will reduce inflammation and play a role in the biosynthesis of intracellular lipids that ensure a firm structure of the skin barrier. 

In addition, research shows that Omega-3 fatty acids are capable of reducing UV-induced inflammation and may offer protection against photoageing, photocarcinogenesis and other photosensitivity disorders. Of course, combined with a standard topical sunscreen for optimal protection.

Food tips: Cold-water fatty fish such as salmon, herring, sardines, mackerel. Nuts and seeds such as Chia and walnuts. Omega-3 Fatty acids can also be found in fish oil supplements.

Selenium is an essential mineral, which means it has to be absorbed by the body through your nutrition. Just like vitamin E and vitamin C, selenium acts a powerful antioxidant that fights oxidative stress and helps to defend your body against undesirable environmental effects  (sun, pollution). A balanced diet with sufficient antioxidants, helps protect your skin and prevent photoageing. Especially for individuals whose natural defense mechanism does not function properly.

Selenium also works synergistically with other antioxidants, in particular vitamin E, so together they provide an even stronger protection against free radical damage.

Food tips: Tuna, beef, Tofu, shrimp, Shiitake mushrooms

Vitamin E is a powerful antioxidant that may help to reduce free radical damage to the skin. By doing this, vitamin E can reduce damage to skin (photoprotective effects) and early signs of skin ageing. Besides its antioxidant activity, vitamin E also has  anti-inflammatory and hydrating effects on the skin. Read more about it on our blog page.


Food tips: Sunflower seeds, almonds, avocados, spinach, kiwi, butternut, shrimp, hazelnut

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