Share on Pinterest We include products we think are useful for our readers. Just 10–15 minutes of daily exposure helps manufacture vitamin D throughout the skin.
Healthy Fats
These help your skin stay moist, firm, and flexible, and they’re better for your heart than saturated fats. They also block a chemical that lets skin cancer grow and spread, and they may lower inflammation. Amino acids also help slough off old skin.
Some amino acids are antioxidants that protect skin cells against UV rays and from “free radicals” made when your body breaks down certain foods or is around cigarette smoke.
Vitamin A
Both the upper and lower layers of skin need vitamin A. It seems to prevent sun damage by interrupting the process that breaks down collagen.
Since it’s an antioxidant, it may give your skin some protection against sunburn (although not as much as wearing sunscreen).
How Does Vitamin A Help Skin?
Vitamin A plays a bunch of key roles in the body, and it’s essential when it comes to the health of your skin. It’s involved in the production of fresh, new cells, which keeps your skin both functioning and looking its best.
In short, getting your fill can make noticeable difference in the way your skin looks — and have a long-term effect on your health.
Nutritionally Speaking: How To Get More Vitamin A
It’s recommended that men get 900 micrograms (mcg) of vitamin A per day and women get 700 micrograms. So if your A source doesn’t have much fat on its own (like in the case of raw fruits or veggies), pair it with a higher fat food like olive oil, avocado, or nuts.
Research suggests that eating a diet rich in vitamin A long-term can be a good preventive and pro-aging strategy and potentially lower your skin cancer risk. But loading up on carrots or sweet potatoes won’t reverse skin damage that’s already done, and likely won’t help improve your acne either.