Nourish Your Skin From Within

Discover the perfect balance of nutrients your skin needs to maintain its natural glow and health. Our calculator provides personalized recommendations based on your unique profile.

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Personalized Skin Nutrition Calculator

Age

1 30 100

Gender

Female

Male

Weight (kg)

Skin Type

Current Diet Type

Current Skin Issues (select all that apply)

Dryness Acne Fine Lines/Wrinkles Redness/Inflammation Pigmentation Dullness

Your Personalized Skin Nutrition Results

Vitamin A

800 mcg

Recommended Daily Intake

Vitamin E

15 mg

Recommended Daily Intake

Omega-3

1.6 g

Recommended Daily Intake

Current vs. Recommended Intake

Personalized Recommendations

Increase your vitamin A intake by consuming more orange and green vegetables like carrots and spinach.

Consider adding almonds and sunflower seeds to your diet to boost vitamin E levels.

Your skin type suggests you would benefit from additional omega-3 fatty acids found in fatty fish, flaxseeds, and walnuts.

Based on your reported skin concerns, maintaining proper hydration is essential alongside these nutrients.

Key Nutrients for Skin Health

Vitamin A

Essential for cell regeneration and repair, vitamin A helps maintain and repair skin tissue.

Promotes natural moisturizing
Reduces fine lines and wrinkles
Helps prevent acne

Vitamin E

A powerful antioxidant that protects skin cells from oxidative damage caused by free radicals.

Protects against UV damage
Reduces inflammation
Enhances skin's moisture barrier

Omega-3 Fatty Acids

Essential fatty acids that help maintain skin's lipid barrier, keeping skin hydrated and plump.

Reduces skin inflammation
Prevents premature aging
Manages oil production

Top Food Sources

Vitamin A Sources

Carrots

835 mcg per cup, raw

Sweet Potato

1,403 mcg per medium potato

Spinach

573 mcg per cup, cooked

Red Bell Pepper

157 mcg per large pepper

Vitamin E Sources

Almonds

7.3 mg per ounce (23 nuts)

Sunflower Oil

5.6 mg per tablespoon

Spinach

3.7 mg per cup, cooked

Avocado

2.7 mg per avocado

Omega-3 Sources

Salmon

1.8 g per 3 oz serving

Chia Seeds

5.1 g per ounce

Walnuts

2.5 g per ounce

Flaxseed Oil

7.3 g per tablespoon