The Link Between Nutrition, Hydration, and Skincare RSS

Posted February 2023
Written by Jamie Barrows

What we eat and drink affects every part of us. Because our skin is the outermost part of our body, we don’t often consider the effects food and beverages have on it. In addition to asking, “How will this food make my stomach feel?” we should perhaps be asking, “Is the food I regularly eat affecting my skin?” Most of us know that vitamins and minerals are deemed “essential” for our overall well-being, but do you know which ones are helpful for your hair, skin, and nails and where to find them? We often treat our biggest organ by applying topicals and washing to remove dirt and grease. While those habits are certainly healthy ones, there is another element to keeping your skin healthy.

Nutrition and Hydration Week

We are on the topic of nutrition and skincare because this week is Nutrition and Hydration Week. Although this observance began in the United Kingdom, its popularity has crept overseas due to its obvious importance. The official website says, “Its purpose is to bring people together to create energy, focus and fun in order to highlight and educate people on the value of food and drink in maintaining health and well-being in health and social care” (About Us). Today, we want to do just that.

Let’s Start with Hydration

One of the most common skincare complaints is dry skin. While using a nourishing bar of soap and a moisturizing lotion can help, another way to combat dry skin is to stay hydrated throughout the day by drinking the appropriate amount of water. It is estimated that 75% of Americans have chronic dehydration (Furnari). Can you believe it? Dehydration affects your entire body, resulting in headaches, muscle weakness, fatigue, and dry and flaky skin.

Treating Skin from the Inside Out

In addition to water intake, some foods can actually help improve skin hydration. The omega-3 fatty acids found in fish, fish oils, flax and chia seeds, and soybean oil are highly anti-inflammatory, resulting in softer skin and improved skin oil production. There are countless vitamins and minerals that can help us inside and out. We’ve compiled a list of some of the more skin-positive ones and where to get them.
Omega-3 Fatty Acids - Anti-inflammatory, UV Protection, Skin Hydration
Fish, Fish oils, Chia Seeds, Flax Seeds, Soybean Oil
Vitamin C - Antioxidant, Increased Collagen Production, UV Protection
Oranges, Strawberries, Kiwi, Tomatoes, Broccoli
Vitamin E - Anti-inflammatory, Can Repair Skin Damage, Fights Wrinkles and Sagging Skin
Various Nuts and Seeds, Avocados, Mangos
Zinc - Anti-inflammatory, Helps Heal Wounds, Decreases Acne
Oysters, Red Meat, Dark Poultry Meat, Tofu, Lentils
Biotin (AKA Vitamin B7) - Skin, Hair, and Nail Hydrating, Supports Skin Cell Regeneration
Peanuts, Sweet Potatoes, Egg Yolks 

“6 Facts Omega-3 Benefits for Skin | SkinMindBalance.” AVEENO®,

About Us | N&H Week. 1 Feb. 2021,

Furnari, Chris. “Are Americans Dehydrated? These Brands Think So.” Forbes, 6 Apr. 2021,