Home › Goals › Healthy skin

✨ Best foods for healthy skin

What to do — the quick answer

Tap any line for the reason, the evidence level and the source. The full step-by-step explanation follows below.

🥗 Eat more of

AlmondsBuilds collagen & skin · Protects cells

How it helps your skin
Builds collagen & skin: Collagen gives skin its strength. Vitamin C is authorised for normal collagen formation for skin, and several other nutrients for the maintenance of normal skin. NIH MedlinePlus EUR-Lex
Protects cells: UV radiation is the biggest cause of skin ageing, so sun protection matters most. Vitamin E is authorised to contribute to protecting cells from oxidative stress. NIH MedlinePlus EUR-Lex
One portion (25 g): 0.25 mg Vitamin C · 6 mg Vitamin E
The evidence
EU claim Normal skin · 17.5 µg per portion Step 1
“Biotin contributes to the maintenance of normal skin.” EUR-Lex EU Commission
EU claim Protects cells · 6 mg per portion Step 2
“Vitamin E contributes to the protection of cells from oxidative stress.” EUR-Lex EU Commission
All nutrients & evidence for almonds →
HazelnutsBuilds collagen & skin · Protects cells

How it helps your skin
Builds collagen & skin: Collagen gives skin its strength. Vitamin C is authorised for normal collagen formation for skin, and several other nutrients for the maintenance of normal skin. NIH MedlinePlus EUR-Lex
Protects cells: UV radiation is the biggest cause of skin ageing, so sun protection matters most. Vitamin E is authorised to contribute to protecting cells from oxidative stress. NIH MedlinePlus EUR-Lex
One portion (25 g): 5.5 mg Vitamin E
The evidence
EU claim Normal skin · 15.4 µg per portion Step 1
“Biotin contributes to the maintenance of normal skin.” EUR-Lex EU Commission
EU claim Protects cells · 5.5 mg per portion Step 2
“Vitamin E contributes to the protection of cells from oxidative stress.” EUR-Lex EU Commission
All nutrients & evidence for hazelnuts →
KaleBuilds collagen & skin

How it helps your skin
Collagen gives skin its strength. Vitamin C is authorised for normal collagen formation for skin, and several other nutrients for the maintenance of normal skin. NIH MedlinePlus EUR-Lex
One portion (100 g): 156 mg Vitamin C
The evidence
EU claim Skin collagen · 156 mg per portion Step 1
“Vitamin C contributes to normal collagen formation for the normal function of skin.” EUR-Lex EU Commission
EU claim Normal skin · 479 µg per portion Step 1
“Vitamin A contributes to the maintenance of normal skin.” EUR-Lex EU Commission
All nutrients & evidence for kale →
Sweet potatoBuilds collagen & skin

How it helps your skin
Collagen gives skin its strength. Vitamin C is authorised for normal collagen formation for skin, and several other nutrients for the maintenance of normal skin. NIH MedlinePlus EUR-Lex
One portion (200 g): 60 mg Vitamin C
The evidence
EU claim Skin collagen · 60 mg per portion Step 1
“Vitamin C contributes to normal collagen formation for the normal function of skin.” EUR-Lex EU Commission
EU claim Normal skin · 1316 µg per portion Step 1
“Vitamin A contributes to the maintenance of normal skin.” EUR-Lex EU Commission
All nutrients & evidence for sweet potato →
Drinking waterKeeps you hydrated

How it helps your skin
Dehydration can affect the skin. NIH MedlinePlus
The evidence
Official Stay hydrated Step 3
Dehydration can affect the skin; the EU water claim refers to at least 2.0 L a day from all sources. NIH MedlinePlus EUR-Lex
All nutrients & evidence for drinking water →
Red sweet pepperBuilds collagen & skin

How it helps your skin
Collagen gives skin its strength. Vitamin C is authorised for normal collagen formation for skin, and several other nutrients for the maintenance of normal skin. NIH MedlinePlus EUR-Lex
One portion (100 g): 160 mg Vitamin C
The evidence
EU claim Skin collagen · 160 mg per portion Step 1
“Vitamin C contributes to normal collagen formation for the normal function of skin.” EUR-Lex EU Commission
All nutrients & evidence for red sweet pepper →
OrangeBuilds collagen & skin

How it helps your skin
Collagen gives skin its strength. Vitamin C is authorised for normal collagen formation for skin, and several other nutrients for the maintenance of normal skin. NIH MedlinePlus EUR-Lex
One portion (150 g): 93.5 mg Vitamin C
The evidence
EU claim Skin collagen · 93.5 mg per portion Step 1
“Vitamin C contributes to normal collagen formation for the normal function of skin.” EUR-Lex EU Commission
All nutrients & evidence for orange →
StrawberriesBuilds collagen & skin

How it helps your skin
Collagen gives skin its strength. Vitamin C is authorised for normal collagen formation for skin, and several other nutrients for the maintenance of normal skin. NIH MedlinePlus EUR-Lex
One portion (150 g): 85.3 mg Vitamin C
The evidence
EU claim Skin collagen · 85.3 mg per portion Step 1
“Vitamin C contributes to normal collagen formation for the normal function of skin.” EUR-Lex EU Commission
All nutrients & evidence for strawberries →
Eggs, boiledBuilds collagen & skin

How it helps your skin
Collagen gives skin its strength. Vitamin C is authorised for normal collagen formation for skin, and several other nutrients for the maintenance of normal skin. NIH MedlinePlus EUR-Lex
The evidence
EU claim Normal skin · 305 µg per portion Step 1
“Vitamin A contributes to the maintenance of normal skin.” EUR-Lex EU Commission
All nutrients & evidence for eggs, boiled →
Beef mince, leanBuilds collagen & skin

How it helps your skin
Collagen gives skin its strength. Vitamin C is authorised for normal collagen formation for skin, and several other nutrients for the maintenance of normal skin. NIH MedlinePlus EUR-Lex
The evidence
EU claim Normal skin · 5.4 mg per portion Step 1
“Zinc contributes to the maintenance of normal skin.” EUR-Lex EU Commission
All nutrients & evidence for beef mince, lean →
MusselsBuilds collagen & skin

How it helps your skin
Collagen gives skin its strength. Vitamin C is authorised for normal collagen formation for skin, and several other nutrients for the maintenance of normal skin. NIH MedlinePlus EUR-Lex
One portion (150 g): 4.8 mg Vitamin C
The evidence
EU claim Normal skin · 2.5 mg per portion Step 1
“Zinc contributes to the maintenance of normal skin.” EUR-Lex EU Commission
All nutrients & evidence for mussels →
Red lentils (dry)Builds collagen & skin

How it helps your skin
Collagen gives skin its strength. Vitamin C is authorised for normal collagen formation for skin, and several other nutrients for the maintenance of normal skin. NIH MedlinePlus EUR-Lex
One portion (60 g): 1 mg Vitamin C
The evidence
EU claim Normal skin · 2.2 mg per portion Step 1
“Zinc contributes to the maintenance of normal skin.” EUR-Lex EU Commission
All nutrients & evidence for red lentils (dry) →
Oat flakes (rolled oats)Builds collagen & skin

How it helps your skin
Collagen gives skin its strength. Vitamin C is authorised for normal collagen formation for skin, and several other nutrients for the maintenance of normal skin. NIH MedlinePlus EUR-Lex
The evidence
EU claim Normal skin · 1.8 mg per portion Step 1
“Zinc contributes to the maintenance of normal skin.” EUR-Lex EU Commission
All nutrients & evidence for oat flakes (rolled oats) →
MackerelBuilds collagen & skin

How it helps your skin
Collagen gives skin its strength. Vitamin C is authorised for normal collagen formation for skin, and several other nutrients for the maintenance of normal skin. NIH MedlinePlus EUR-Lex
The evidence
EU claim Normal skin · 19.1 mg per portion Step 1
“Niacin contributes to the maintenance of normal skin.” EUR-Lex EU Commission
All nutrients & evidence for mackerel →

🏃 Do

Sun protectionOfficial

Limit midday sun, seek shade, wear protective clothing, a hat and UV-blocking sunglasses, and use broad-spectrum sunscreen on uncovered skin (UV index 3+). WHO
Step 2

🚫 Cut down on

SunbedsOfficial

Avoid artificial tanning devices. WHO
Step 2

Evidence: EU claim EU-authorised claim · Official Official guidance · Trials Clinical trials · Study Population study · Review Scientific review

Turn this into my daily healthy skin plan → How it works, step by step ↓

How skin is built — and what ages it

Skin has three layers held together by connective tissue: collagen for strength, elastin for flexibility. NIH MedlinePlus

1Layers and collagen
2Sun is the biggest ageing factor
3Nutrition and hydration

1
Layers and collagen

Root cause: Collagen and skin cells need vitamin C, zinc and B vitamins.
🥗 Eat
- KaleBuilds collagen & skin
  
  How it helps your skin
  Collagen gives skin its strength. Vitamin C is authorised for normal collagen formation for skin, and several other nutrients for the maintenance of normal skin. NIH MedlinePlus EUR-Lex
  One portion (100 g): 156 mg Vitamin C
  The evidence
  EU claim Skin collagen · 156 mg per portion
  “Vitamin C contributes to normal collagen formation for the normal function of skin.” EUR-Lex EU Commission
  EU claim Normal skin · 479 µg per portion
  “Vitamin A contributes to the maintenance of normal skin.” EUR-Lex EU Commission
  All nutrients & evidence for kale →
- Sweet potatoBuilds collagen & skin
  
  How it helps your skin
  Collagen gives skin its strength. Vitamin C is authorised for normal collagen formation for skin, and several other nutrients for the maintenance of normal skin. NIH MedlinePlus EUR-Lex
  One portion (200 g): 60 mg Vitamin C
  The evidence
  EU claim Skin collagen · 60 mg per portion
  “Vitamin C contributes to normal collagen formation for the normal function of skin.” EUR-Lex EU Commission
  EU claim Normal skin · 1316 µg per portion
  “Vitamin A contributes to the maintenance of normal skin.” EUR-Lex EU Commission
  All nutrients & evidence for sweet potato →
- Red sweet pepperBuilds collagen & skin
  
  How it helps your skin
  Collagen gives skin its strength. Vitamin C is authorised for normal collagen formation for skin, and several other nutrients for the maintenance of normal skin. NIH MedlinePlus EUR-Lex
  One portion (100 g): 160 mg Vitamin C
  The evidence
  EU claim Skin collagen · 160 mg per portion
  “Vitamin C contributes to normal collagen formation for the normal function of skin.” EUR-Lex EU Commission
  All nutrients & evidence for red sweet pepper →
- OrangeBuilds collagen & skin
  
  How it helps your skin
  Collagen gives skin its strength. Vitamin C is authorised for normal collagen formation for skin, and several other nutrients for the maintenance of normal skin. NIH MedlinePlus EUR-Lex
  One portion (150 g): 93.5 mg Vitamin C
  The evidence
  EU claim Skin collagen · 93.5 mg per portion
  “Vitamin C contributes to normal collagen formation for the normal function of skin.” EUR-Lex EU Commission
  All nutrients & evidence for orange →
- StrawberriesBuilds collagen & skin
  
  How it helps your skin
  Collagen gives skin its strength. Vitamin C is authorised for normal collagen formation for skin, and several other nutrients for the maintenance of normal skin. NIH MedlinePlus EUR-Lex
  One portion (150 g): 85.3 mg Vitamin C
  The evidence
  EU claim Skin collagen · 85.3 mg per portion
  “Vitamin C contributes to normal collagen formation for the normal function of skin.” EUR-Lex EU Commission
  All nutrients & evidence for strawberries →
- Eggs, boiledBuilds collagen & skin
  
  How it helps your skin
  Collagen gives skin its strength. Vitamin C is authorised for normal collagen formation for skin, and several other nutrients for the maintenance of normal skin. NIH MedlinePlus EUR-Lex
  The evidence
  EU claim Normal skin · 305 µg per portion
  “Vitamin A contributes to the maintenance of normal skin.” EUR-Lex EU Commission
  All nutrients & evidence for eggs, boiled →
- Beef mince, leanBuilds collagen & skin
  
  How it helps your skin
  Collagen gives skin its strength. Vitamin C is authorised for normal collagen formation for skin, and several other nutrients for the maintenance of normal skin. NIH MedlinePlus EUR-Lex
  The evidence
  EU claim Normal skin · 5.4 mg per portion
  “Zinc contributes to the maintenance of normal skin.” EUR-Lex EU Commission
  All nutrients & evidence for beef mince, lean →
- MusselsBuilds collagen & skin
  
  How it helps your skin
  Collagen gives skin its strength. Vitamin C is authorised for normal collagen formation for skin, and several other nutrients for the maintenance of normal skin. NIH MedlinePlus EUR-Lex
  One portion (150 g): 4.8 mg Vitamin C
  The evidence
  EU claim Normal skin · 2.5 mg per portion
  “Zinc contributes to the maintenance of normal skin.” EUR-Lex EU Commission
  All nutrients & evidence for mussels →
How this step works · what slows it down · sources

The outer layer (epidermis) holds skin cells and pigment. The middle layer (dermis) holds blood vessels, nerves, hair follicles and oil glands and feeds the epidermis. Collagen and elastin run through all layers. NIH MedlinePlus

“EU claim” items use the exact wording of Reg. (EU) No 432/2012 EUR-Lex; listed foods meet the legal condition of use (amounts per normal portion, BLS 4.0 / USDA).
2
Sun is the biggest ageing factor

Root cause: UV radiation damages DNA and skin elasticity.
🥗 Eat
- Sardines in oil, drainedProtects cells
  
  How it helps your skin
  UV radiation is the biggest cause of skin ageing, so sun protection matters most. Vitamin E is authorised to contribute to protecting cells from oxidative stress. NIH MedlinePlus EUR-Lex
  One portion (90 g): 6.2 mg Vitamin E
  The evidence
  EU claim Protects cells · 6.2 mg per portion
  “Vitamin E contributes to the protection of cells from oxidative stress.” EUR-Lex EU Commission
  All nutrients & evidence for sardines in oil, drained →
- AlmondsProtects cells
  
  How it helps your skin
  UV radiation is the biggest cause of skin ageing, so sun protection matters most. Vitamin E is authorised to contribute to protecting cells from oxidative stress. NIH MedlinePlus EUR-Lex
  One portion (25 g): 6 mg Vitamin E
  The evidence
  EU claim Protects cells · 6 mg per portion
  “Vitamin E contributes to the protection of cells from oxidative stress.” EUR-Lex EU Commission
  All nutrients & evidence for almonds →
- Sunflower seedsProtects cells
  
  How it helps your skin
  UV radiation is the biggest cause of skin ageing, so sun protection matters most. Vitamin E is authorised to contribute to protecting cells from oxidative stress. NIH MedlinePlus EUR-Lex
  One portion (15 g): 5.6 mg Vitamin E
  The evidence
  EU claim Protects cells · 5.6 mg per portion
  “Vitamin E contributes to the protection of cells from oxidative stress.” EUR-Lex EU Commission
  All nutrients & evidence for sunflower seeds →
- HazelnutsProtects cells
  
  How it helps your skin
  UV radiation is the biggest cause of skin ageing, so sun protection matters most. Vitamin E is authorised to contribute to protecting cells from oxidative stress. NIH MedlinePlus EUR-Lex
  One portion (25 g): 5.5 mg Vitamin E
  The evidence
  EU claim Protects cells · 5.5 mg per portion
  “Vitamin E contributes to the protection of cells from oxidative stress.” EUR-Lex EU Commission
  All nutrients & evidence for hazelnuts →
- HummusProtects cells
  
  How it helps your skin
  UV radiation is the biggest cause of skin ageing, so sun protection matters most. Vitamin E is authorised to contribute to protecting cells from oxidative stress. NIH MedlinePlus EUR-Lex
  One portion (50 g): 4.1 mg Vitamin E
  The evidence
  EU claim Protects cells · 4.1 mg per portion
  “Vitamin E contributes to the protection of cells from oxidative stress.” EUR-Lex EU Commission
  All nutrients & evidence for hummus →
🏃 Do
- Sun protectionOfficial
  
  Limit midday sun, seek shade, wear protective clothing, a hat and UV-blocking sunglasses, and use broad-spectrum sunscreen on uncovered skin (UV index 3+). WHO
🚫 Cut down on
- SunbedsOfficial
  
  Avoid artificial tanning devices. WHO
How this step works · what slows it down · sources

Sun exposure is the largest single factor in skin ageing. UV radiation damages DNA, causes sunburn and premature loss of skin elasticity, and is the main cause of skin cancer. NIH MedlinePlus WHO

“EU claim” items use the exact wording of Reg. (EU) No 432/2012 EUR-Lex; listed foods meet the legal condition of use (amounts per normal portion, BLS 4.0 / USDA).
3
Nutrition and hydration

Root cause: Nutritional deficiencies and dehydration show in the skin.
🥗 Eat
- Drinking waterKeeps you hydrated
  
  How it helps your skin
  Dehydration can affect the skin. NIH MedlinePlus
  The evidence
  Official Stay hydrated
  Dehydration can affect the skin; the EU water claim refers to at least 2.0 L a day from all sources. NIH MedlinePlus EUR-Lex
  All nutrients & evidence for drinking water →
How this step works · what slows it down · sources

Nutritional deficiencies and dehydration can affect the skin, as can diabetes, heart disease, liver disease and obesity. NIH MedlinePlus

The advice for this step comes from official health agencies and published research — the badge on each line shows which.

Authorised claims say a nutrient contributes to a normal body function. They do not mean that eating more than you need improves that function, or that a food treats any condition. Population studies show associations, not proof of cause.

Meal options built from this flow

Pick any option per meal. Ranked by how well one portion covers this goal's targets and how many steps above its foods support (reference adult, everything diet). The planner adapts portions, diet type and allergies.

Breakfast — pick one of 3

Boiled eggs on wholemeal toast with spinach & tomato

Eggs, boiled 120 g (2 eggs) ·

Wholemeal bread 60 g ·

Spinach 50 g ·

Tomatoes 100 g ·

Olive oil 5 g

375 kcal · 23.2 g protein · 8.2 g fibre

Step 1: Layers and collagenStep 2: Sun is the biggest ageing factor

Tofu scramble with peppers, mushrooms & toast

Tofu 150 g ·

Red sweet pepper 80 g ·

Button mushrooms 80 g ·

Spinach 40 g ·

Rapeseed (canola) oil 5 g ·

Wholemeal bread 50 g

381 kcal · 31.4 g protein · 11 g fibre

Step 1: Layers and collagenStep 2: Sun is the biggest ageing factor

Avocado & egg on rye

Wholemeal rye bread 60 g ·

Avocado 60 g ·

Eggs, boiled 60 g (1 egg) ·

Tomatoes 60 g

295 kcal · 13.5 g protein · 9 g fibre

Step 1: Layers and collagen

Lunch — pick one of 3

Egg, avocado & quinoa salad

Eggs, boiled 120 g (2 eggs) ·

Quinoa, boiled 120 g ·

Avocado 50 g ·

Tomatoes 80 g ·

Spinach 40 g

388 kcal · 23.4 g protein · 7.5 g fibre

Step 1: Layers and collagenStep 2: Sun is the biggest ageing factor

Red lentil & pumpkin soup with bread

Red lentils (dry) 60 g ·

Hokkaido pumpkin 150 g ·

Carrots 60 g ·

Onion 40 g ·

Rapeseed (canola) oil 5 g ·

Wholemeal bread 40 g

412 kcal · 21.3 g protein · 12.6 g fibre

Step 1: Layers and collagenStep 2: Sun is the biggest ageing factor

Kale, chickpea & pumpkin-seed salad

Kale 80 g ·

Chickpeas, canned, drained 120 g ·

Pumpkin seeds 15 g ·

Red sweet pepper 60 g ·

Quinoa, boiled 100 g ·

Rapeseed (canola) oil 10 g

509 kcal · 21.8 g protein · 24.2 g fibre

Step 1: Layers and collagenStep 2: Sun is the biggest ageing factor

Dinner — pick one of 3

Beef rump steak with sweet potato & green beans

Beef rump (lean red meat) 120 g ·

Sweet potato 150 g ·

Green beans 150 g ·

Olive oil 5 g

397 kcal · 32.3 g protein · 7.5 g fibre

Step 1: Layers and collagenStep 2: Sun is the biggest ageing factor

Vegetable frittata with salad & bread

Eggs, boiled 180 g (3 eggs) ·

Courgette (zucchini) 100 g ·

Red sweet pepper 60 g ·

Emmental cheese 20 g ·

Lamb's lettuce 40 g ·

Wholemeal bread 40 g ·

Olive oil 5 g

514 kcal · 36.4 g protein · 7.2 g fibre

Step 1: Layers and collagenStep 2: Sun is the biggest ageing factor

Tofu & cauliflower curry with brown rice

Tofu 150 g ·

Cauliflower 120 g ·

Spinach 50 g ·

Green peas, frozen 60 g ·

Brown rice, boiled 150 g ·

Rapeseed (canola) oil 5 g

507 kcal · 34.7 g protein · 11.6 g fibre

Step 1: Layers and collagenStep 2: Sun is the biggest ageing factor

Snack — pick one of 3

Carrot & pepper sticks with hummus

Carrots 80 g ·

Red sweet pepper 80 g ·

Hummus 40 g

190 kcal · 3.9 g protein · 6.4 g fibre

Step 1: Layers and collagenStep 2: Sun is the biggest ageing factor

Almonds & an orange

Almonds 25 g ·

Orange 150 g

210 kcal · 7.1 g protein · 5.8 g fibre

Step 1: Layers and collagenStep 2: Sun is the biggest ageing factor

Kefir & a kiwi

Kefir, low-fat 200 g ·

Kiwi fruit 75 g

138 kcal · 7.1 g protein · 2.9 g fibre

Step 1: Layers and collagen

In short

Vitamin A, riboflavin, niacin, biotin, zinc and iodine contribute to the maintenance of normal skin; vitamin C to normal collagen formation for the normal function of skin.

What official sources say

All of these are "maintenance of normal skin" claims under Regulation (EU) No 432/2012. EUR-Lex

Key nutrients & daily targets

Shown for a reference adult (40-year-old man, 75 kg, ~2600 kcal). Your plan recalculates these for your age, sex and weight.

Nutrient	Daily target	Basis
Vitamin C	90 mg	NIH ODS Recommended Dietary Allowance / Adequate Intake for your age and sex NIH ODS
Vitamin A	900 µg	NIH ODS Recommended Dietary Allowance / Adequate Intake for your age and sex NIH ODS
Zinc	11 mg	NIH ODS Recommended Dietary Allowance / Adequate Intake for your age and sex NIH ODS
Riboflavin (vitamin B2)	1.3 mg	NIH ODS Recommended Dietary Allowance / Adequate Intake for your age and sex NIH ODS
Niacin (vitamin B3)	16 mg	NIH ODS Recommended Dietary Allowance / Adequate Intake for your age and sex NIH ODS
Biotin	30 µg	NIH ODS Recommended Dietary Allowance / Adequate Intake for your age and sex NIH ODS

All authorised EU health claims for this goal (9)

Exact wording from Regulation (EU) No 432/2012. A food may only carry a claim if it meets the legal condition of use — on each food page we show the numbers that meet (or miss) it.

Niacin contributes to the maintenance of normal skin. EUR-Lex EU Commission NIH ODS

Biotin contributes to the maintenance of normal skin. EUR-Lex EU Commission NIH ODS

Zinc contributes to the maintenance of normal skin. EUR-Lex EU Commission NIH ODS

Riboflavin contributes to the maintenance of normal skin. EUR-Lex EU Commission NIH ODS

Vitamin E contributes to the protection of cells from oxidative stress. EUR-Lex EU Commission NIH ODS

Vitamin C contributes to normal collagen formation for the normal function of gums. EUR-Lex EU Commission NIH ODS

Vitamin C contributes to normal collagen formation for the normal function of skin. EUR-Lex EU Commission NIH ODS

Vitamin A contributes to the maintenance of normal skin. EUR-Lex EU Commission NIH ODS

Iodine contributes to the maintenance of normal skin. EUR-Lex EU Commission NIH ODS

Foods ranked by nutrient content (14)

Ranked by how much of the daily target one normal portion provides (nutrient values: BLS 4.0 / USDA FDC), plus authorised claims the food qualifies for.

Sweet potato · 200 g

Vitamin A: 1316 µg (100 %)Vitamin C: 60 mg (80 %)Biotin: 8 µg (27 %)Niacin (vitamin B3): 2.1 mg (15 %)

✓ Qualifies for: “Vitamin A contributes to the maintenance of normal skin.” · “Vitamin C contributes to normal collagen formation for the normal function of gums.” +1 more

Evidence

Kale · 100 g

Vitamin C: 156 mg (100 %)Vitamin A: 479 µg (68 %)Zinc: 0.92 mg (12 %)Riboflavin (vitamin B2): 0.25 mg (23 %)

✓ Qualifies for: “Vitamin A contributes to the maintenance of normal skin.” · “Vitamin C contributes to normal collagen formation for the normal function of gums.” +4 more

Evidence

Broccoli · 150 g

Vitamin C: 121 mg (100 %)Zinc: 0.99 mg (12 %)Vitamin A: 85.5 µg (12 %)Biotin: 6.2 µg (21 %)

✓ Qualifies for: “Vitamin C contributes to normal collagen formation for the normal function of gums.” · “Vitamin C contributes to normal collagen formation for the normal function of skin.” +1 more

Evidence

Spinach · 100 g

Vitamin C: 57 mg (76 %)Vitamin A: 370 µg (53 %)Riboflavin (vitamin B2): 0.14 mg (12 %)Niacin (vitamin B3): 1.7 mg (12 %)

✓ Qualifies for: “Vitamin A contributes to the maintenance of normal skin.” · “Vitamin C contributes to normal collagen formation for the normal function of gums.” +2 more

Evidence

Red sweet pepper · 100 g

Vitamin C: 160 mg (100 %)Vitamin A: 233 µg (33 %)Biotin: 3.3 µg (11 %)

✓ Qualifies for: “Vitamin A contributes to the maintenance of normal skin.” · “Vitamin C contributes to normal collagen formation for the normal function of gums.” +2 more

Evidence

Beef mince, lean · 125 g

Zinc: 5.4 mg (67 %)Niacin (vitamin B3): 15.3 mg (100 %)Riboflavin (vitamin B2): 0.33 mg (30 %)Biotin: 3.8 µg (13 %)

✓ Qualifies for: “Riboflavin contributes to the maintenance of normal skin.” · “Niacin contributes to the maintenance of normal skin.” +1 more

Evidence

Eggs, boiled · 120 g (2 eggs)

Vitamin A: 305 µg (44 %)Biotin: 18.7 µg (62 %)Riboflavin (vitamin B2): 0.56 mg (51 %)Zinc: 1.6 mg (20 %)

✓ Qualifies for: “Vitamin A contributes to the maintenance of normal skin.” · “Riboflavin contributes to the maintenance of normal skin.” +3 more

Evidence

Brussels sprouts · 120 g

Vitamin C: 154 mg (100 %)Vitamin A: 72 µg (10 %)Riboflavin (vitamin B2): 0.16 mg (15 %)Niacin (vitamin B3): 1.8 mg (13 %)

Evidence

Beef rump (lean red meat) · 125 g

Zinc: 4.8 mg (59 %)Niacin (vitamin B3): 12.1 mg (87 %)Riboflavin (vitamin B2): 0.25 mg (23 %)Biotin: 4.8 µg (16 %)

✓ Qualifies for: “Niacin contributes to the maintenance of normal skin.” · “Zinc contributes to the maintenance of normal skin.”

Evidence

Cauliflower · 150 g

Vitamin C: 96 mg (100 %)Niacin (vitamin B3): 1.8 mg (13 %)Riboflavin (vitamin B2): 0.14 mg (12 %)

Evidence

Mussels · 150 g

Zinc: 2.5 mg (31 %)Biotin: 15 µg (50 %)Niacin (vitamin B3): 5.4 mg (39 %)Riboflavin (vitamin B2): 0.33 mg (30 %)

✓ Qualifies for: “Riboflavin contributes to the maintenance of normal skin.” · “Niacin contributes to the maintenance of normal skin.” +3 more

Evidence

Hokkaido pumpkin · 150 g

Vitamin A: 401 µg (57 %)Vitamin C: 21 mg (28 %)Niacin (vitamin B3): 2.5 mg (18 %)

✓ Qualifies for: “Vitamin A contributes to the maintenance of normal skin.” · “Vitamin C contributes to normal collagen formation for the normal function of gums.” +1 more

Evidence

Strawberries · 150 g

Vitamin C: 85.3 mg (100 %)

Evidence

Orange · 150 g

Vitamin C: 93.5 mg (100 %)

Evidence