11. Selenium
Selenium is an antioxidant, protecting skin cells from damage caused by free radicals and inflammation. Selenium also helps boost the immune system, which is essential for fighting off infections that can harm the skin.
Adequate selenium intake may help to prevent acne, wrinkles, and skin cancer, and promote overall skin health. Good dietary sources of selenium include Brazil nuts, seafood, poultry, and whole grains.
12. Iron
Iron helps improve skin strength and elasticity through the production of collagen. Iron also plays a role in oxygenating skin cells, promoting healthy blood flow, and preventing anaemia, which can lead to pale and dull-looking skin.
You can get iron through a balanced diet that includes red meat, poultry, seafood, beans, and leafy green vegetables to maintain healthy skin.