Sensitive Skin Diet Guide: 4 Nutrients to Know

All Posts, Sebameducation August 22

Having a well-balanced diet that incorporates key nutrients is easier said than done. Many of us would rather choose pizza over salad or cupcakes over fruit. Despite its challenges, eating well is essential to not only your body’s health, but also for your skin’s health. This is especially true as you get older because aging skin is much more sensitive than younger skin. We’re not saying you have to swap out your favorite goodies for tasteless foods. In fact, we think it’s easy to tailor your diet to satisfy both your tastebuds and your skin’s needs. Lucky for you, there are so many delicious foods that are rich in the nutrients your skin demands. Here are four main sources of nutrition along with some of our favorite food recommendations to start working into your diet to help with your sensitive skin.

Fatty Acids

Certain fatty acids are natural anti-inflammatories. This means they help relieve and prevent sensitive skin conditions, like eczema and rosacea. Eating more foods that are rich in these fatty acids will help your skin continue to look and feel its best. Choose some foods with monounsaturated fats (aka good fats), like olive oil, avocados, and nuts, or get some omega-3s with your favorite fish.


Antioxidants are like ninjas in your body fighting off cancer-causing free radicals. We definitely want these little ninjas to keep on fighting, which means we should be eating foods that are rich in antioxidants, vitamin C, and vitamin E, such as fruits and vegetables, to reverse free radical damage to your sensitive skin. Plus, antioxidants can be found in indulgences that include coffee, dark chocolate, and red wine. Sign us up!

High Fiber & High Protein

We all know the importance of fiber when it comes to gut health, but it’s also been linked to skin health. Foods high in fiber and protein slow down the digestion process, which can lower insulin levels. High insulin levels can result in acne, so increasing your diet’s fiber content can clear up your skin. Protein-rich food also assists with collagen production, which helps combat the aging process. Include staples, such as garbanzo beans, eggs, and yogurt in your diet to keep your skin and belly healthy.


Zinc is essential in regulating your sebaceous glands, which control your skin’s oil production. If your skin is oily, prone to breakouts, or dryer than the Sahara Desert, pick up some whole grains or kidney beans next time you’re at the store. They’re high in zinc and will keep your skin super soft.
There is a wealth of delicious and nutritious foods that can keep your sensitive skin healthy, soft, and looking pretty. All it takes is a little meal planning and the willingness to try foods you might not normally opt for. But, trust us on this one, your sensitive skin will love you for it

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