Nutrition is an important step in giving your skin the love it deserves. It follows that if you curate your skincare ritual, your nutrition should be equally as curated – and a new year is a great excuse to reevaluate and refine. A healthy diet is truly vital to just about everything. Stay with us as we break down the importance of nutrition and how you can use it to your skin’s advantage.

A Better Life

A nutritional diet might just be the easiest way to elevate your overall well-being. Eating well (and properly) boosts your natural energy, helps your body better fend off sickness, cuts down stress, and kicks your mood up a notch. But food isn’t the only place to get your nutrients; supplements exist for a reason, right? Well, sure. 

But it’s genuinely better to eat your nutrients in food rather than vitamins, and here’s why: nutrients from food are more potent. Plus, you get all the other benefits in the food – carotenoids, flavonoids, minerals, antioxidants – that vitamins don’t contain. 

Nutrition and Your Skin

Fruits and vegetables are rich in skin-enhancing antioxidants like beta-carotene and vitamins C, E, and A, which do fancy little numbers like help lessen pigmentation, fine lines, and wrinkles. They also fight toe-to-toe against free radicals, unstable molecules that damage skin cells and produce signs of aging.

Get the most bang for your nutritional buck by loading up your grocery cart with lots of variety and color from the produce section: eating the rainbow, as they say. Different colors have different benefits; red produce improves skin quality – grab those red peppers and strawberries – while green detoxifies the body and blue/purple fights inflammation. 

Keep your skin strong with foods that are high in omega-3 fatty acids, such as fatty fish like salmon, herring, and mackerel. Omega-3s help fortify the top outer layer of your skin, keeping unwanted toxins and pollutants out. (A lot like your favorite skincare go-to!)

Ultimately, a balanced diet is key to a bright complexion. But all the nutrients in the world won’t help your skin if you don’t stay hydrated, sleep well, and exercise regularly.

Our Top Five Foods For Healthy Skin

All nutrients have their role in a well-rounded diet, but some are more helpful to your skin than others. Here are our top five food choices that promote healthy skin. 

Fatty fish like salmon, herring, and mackerel

It’s the omega-3s. They reduce inflammation and can even make your skin less sensitive to UV rays. Take it from Victoria Beckham; she credits her flawless skin to the fact that salmon makes a daily appearance on her dinner plate. (You certainly don’t have to eat it every day to reap the benefits though!) Vegetarians and vegans, consider adding an omega-3 supplement to your diet to tap into these effects.


Eat them plain or top your salad off, as these nuts provide essential fats, vitamins E and C, selenium, protein, and zinc – all important nutrients for healthy skin. 


Not just a toast trend (but a delicious one), avocados contain vitamins E and C as well as beneficial fats to fulfill your macro goals, but that’s not all: they also contain certain compounds that may actually defend your skin against sun damage. 

Sweet Potatoes

The healthier alternative to your favorite carb, sweet potatoes pack a beta-carotene punch, which provides an antioxidant boost as well as providing natural sun protection.

Nutrients in Erno Ingredients

We take nutrition so seriously that we use many of the same ingredients which feed your body in our skincare as well. Yes, these ingredients actually can have similar effects when applied to your skin as part of your ritual as well as when you eat them as part of a balanced diet. Here’s just a sample of the ways we use your favorite fruits and veggies in your Erno go-tos.

Apple in our Multi-Task Eye Gel Cream brightens dark circles thanks to Vitamin C and Pectin.

Kiwi in our Exfoliate & Detox Hydrogel Mask defends and detoxifies skin cells, boosts collagen, and smooths and brightens the complexion.

Vitamin C in our White Marble Dual Phase Vitamin C Peel reduces the appearance of dark spots and dullness, lightens skin, restores clarity, and even jump-starts collagen production.

Kale Protein Blend in our Pore Refining Detox Double Cleanse combines mega-nutrients to restore skin as it nourishes its own natural properties.
Treat your body well with a healthy, balanced diet and your skin will naturally reap the benefits. For everything else skincare-centric, the good doctor can help. Learn more about all things skincare in Skincare 101 and let us know what your favorite food-as-Erno-ingredient is!