What to eat for healthy skin?

What to eat for healthy skin?

Diet is significant for the proper nourishment of the skin from the inside. It helps to maintain its health and youthful appearance. A well-balanced diet and skincare are two main pillars in taking care of the proper condition of the skin. Supporting the skin's health through nutrition should provide healthy fats, proteins, antioxidants, vitamins, and minerals.

Healthy fats

Healthy fatty acids support proper skin hydration and improve its condition. They activate epidermis repair processes and soothe irritations. Fatty acids are an essential element of the skin's hydrolipid barrier, which is responsible for protection against external factors and ensures proper hydration and health of the skin. It is worth focusing primarily on providing the skin with omega-3 fatty acids. Omega-3 fatty acids have proven anti-inflammatory properties, especially EPA and DHA

Additionally, the right fats in the diet ensure better absorption of vitamins A, D, E and K.

The best sources of healthy fatty acids are fatty fish (salmon, sardines, cod, halibut, herring), avocados, walnuts, almonds, pumpkin seeds, olives and of course olive oil.



Proteins are a source of amino acids responsible for the skin's regeneration and proper collagen and elastin synthesis. Getting enough protein in the diet ensures skin hydration and elasticity. 

The best protein sources are fish, eggs, tofu, legumes, nuts and seeds.



Antioxidants neutralize free radicals - unstable atoms that can harm cells and cause skin aging. Free radicals damage collagen fibers and cause fatty acid oxidation in the skin's protective barrier. To maintain the youthfulness and health of the skin, it is worth introducing products rich in antioxidants to prevent the harmful effects of free radicals. The antioxidants contained in food are mainly: vitamins C and E, beta-carotene, polyphenols, zinc and selenium.


  • The best sources of antioxidants:
  • Vitamin C: berries, citrus fruits, kiwi, red peppers.
  • Vitamin E: almonds, hazelnuts, sunflower seeds, avocado, olive oil.
  • Beta-carotene: sweet potatoes, carrots, spinach, red bell peppers, broccoli, tomatoes.
  • Polyphenols: tomatoes, green tea, red grapes, dark chocolate/cacao, apples, berries.
  • Zinc: legumes, eggs, pumpkin seeds, broccoli.
  • Selenium: brazil nuts, sunflower seeds.


Tomorrowlabs HSF Skin Capsules are a great supplement to a healthy diet. HSF Skin Capsules’ composition consists of marine collagen and omega-3 fatty acids. In addition, there are natural turmeric and Astralagus extract, which have strong antioxidant properties. They also contain vitamins A, B2, B3, C and potassium iodide to help maintain beautiful skin.

Additional recommendations

  • Give up or limit meat consumption.
  • Avoid products containing saturated fatty acids, trans fats, sugar, glucose-fructose syrup, white flour.
  • Drink about 2 litres of water a day.
  • Avoid alcohol consumption.


It is essential to have a varied and balanced diet for healthy skin. It should be rich in healthy fats, proteins, antioxidants and vitamins. A healthy diet should be based on fish, eggs, legumes, fruits, vegetables, various seeds and nuts. Finally, you need to drink plenty of water for proper body and skin hydration.

To keep up with latest news on skin health and Tomorrowlabs product innovations, check out our Instagram @tomorrowlabs.eu.