Foods that feed your skin
Barrier, elasticity & glow. PeakPie scores the skin on 7 nutrients; Vitamin C, Vitamin E, Zinc count most. Below: the everyday ingredients that score highest for your skin in one portion, then what each nutrient is for and what may lawfully be claimed about it.
The best everyday ingredients for your skin, by kind
VEGETABLES
- Water spinach160 g · Vitamin C and Vitamin A34
- Green papaya160 g · Vitamin C and Vitamin A27
- Broccoli100 g · Vitamin C and Zinc26
- Red pepper60 g · Vitamin C and Vitamin A26
FISH, MEAT AND EGGS
- Liver100 g · Vitamin A and Selenium32
- Tuna steak110 g · Omega-3 EPA+DHA and Vitamin A29
- Quorn pieces120 g · Zinc and Biotin (B7)16
- Anchovies10 g · Omega-3 EPA+DHA and Selenium12
FRUIT
- Kiwi80 g · Vitamin C and Vitamin E24
- Mango120 g · Vitamin C and Vitamin E16
- Strawberries80 g · Vitamin C and Vitamin E15
- Melon80 g · Vitamin C and Vitamin A11
NUTS, SEEDS AND OILS
- Sunflower seeds20 g · Vitamin E and Zinc12
- Almonds30 g · Vitamin E and Zinc11
- Brazil nuts20 g · Selenium and Vitamin E10
- Almond butter30 g · Vitamin E and Zinc8
GRAINS AND STARCHES
- Cassava150 g · Vitamin C and Zinc11
- Potatoes200 g · Vitamin C and Vitamin E10
- Sweet potato85 g · Vitamin A and Vitamin C10
- Granola40 g · Vitamin E and Zinc9
The number is the skin score one realistic portion earns on an otherwise empty day, out of 100, against PeakPie's adult daily targets. A portion is the serving the healthy kitchen standard allows where it sets one (a 30 g handful of almonds, 15 g of olive oil), else what one serving of PeakPie's own recipes typically uses, never a cup of it. The list shows the best 4 of each kind so it isn't all fish (a kind appears when its best scores at least 10), and only foods, never stocks, sauces, herbs, spices or sweeteners: a food is listed only if the skin is among the four organs it feeds most and it scores at least 6, and only if it keeps to the healthy kitchen standard: not an ingredient the standard bans (cured and processed meats, crab sticks, white bread, cream), not a food the catalogue flags as ultra-processed, within any cap the standard sets on it, and under 7 g of saturated fat, 2.5 g of salt and 5 g of added sugar a portion, with no alcohol. Ties go to the food with less salt and saturated fat. The foods are the everyday ingredients PeakPie cooks with; ready meals and the branded catalogue are left out.
What your skin is scored on
Vitamin C
25% of the score · target 83mg a dayA water-soluble antioxidant your body can't make or store. It builds collagen, helps absorb plant iron, and keeps immune cells firing.
- AUTHORISED CLAIMVitamin C contributes to normal collagen formation for the normal function of skin.
Vitamin E
18% of the score · target 15mg a dayA fat-soluble antioxidant that sits inside cell membranes and shields them — especially in skin, heart, and lungs — from oxidative damage.
The register authorises claims for vitamin e, but none names the skin. PeakPie's weighting follows the wider evidence; it is not a health claim.
Zinc
15% of the score · target 9.5mg a dayA trace mineral immune cells burn through when fighting infection. It also drives wound healing, taste, and smell.
- AUTHORISED CLAIMZinc contributes to the maintenance of normal skin.
Vitamin A
13% of the score · target 800 mcg RAE a dayA fat-soluble vitamin your retina uses to turn light into nerve signals. Skin and immune cells also depend on it to renew themselves.
- Vitamin A contributes to the maintenance of normal skin.
See what your whole day does
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