When it comes to skincare, most people think of creams and serums first—but what you put inside your body matters just as much.

Seeds may be tiny, but they’re nutritional powerhouses loaded with skin-loving nutrients like omega-3s, zinc, vitamin E, and antioxidants.

Adding them to your meals or snacks is a simple, natural way to support healthy, glowing skin from within.

Here are some of the best seeds to sprinkle into your diet for everyday skin wellness.

• Flaxseeds: These tiny golden or brown seeds are one of the richest plant sources of omega-3 fatty acids, which help reduce skin dryness and support a soft, plump look. Flaxseeds also contain lignans, which have antioxidant properties that may help keep skin clear and balanced. Ground flaxseeds are easier to digest and can be added to smoothies, oatmeal, or yogurt.

• Chia seeds: Packed with fiber, protein, and omega-3s, chia seeds are an easy choice for promoting skin hydration and elasticity. They help your body retain moisture and keep skin smooth. When soaked, chia seeds create a gel-like texture perfect for puddings or mixing into plant-based milk for a nourishing treat.

• Sunflower seeds: These crunchy seeds are a great source of vitamin E, a powerful antioxidant that helps protect skin cells from environmental stress. Just a small handful a day can support skin repair and give your complexion a more even tone. Add them to salads or eat them as a simple snack.

• Pumpkin seeds (pepitas): Rich in zinc, pumpkin seeds help regulate oil production and support skin healing, which is especially helpful for those with blemish-prone skin. They also contain selenium and vitamin E, making them a triple win for skin nourishment.

• Hemp seeds: These soft, nutty seeds are loaded with essential fatty acids, especially omega-6 and omega-3 in an ideal balance. They help calm irritation, reduce dryness, and give skin a healthy, even appearance. Sprinkle them on toast, in smoothies, or mix into dips for a mild crunch.

• Sesame seeds: Often found in Asian dishes, sesame seeds contain zinc, copper, and other minerals that support collagen production. They’re also rich in antioxidants and can help give your skin a resilient glow over time.

Adding just a spoonful or two of these nutrient-dense seeds to your daily meals can go a long way toward supporting clear, radiant skin. They’re easy to store, simple to use, and blend beautifully into everything from smoothies to baked goods. Eating for skin health doesn’t need to be complicated—just a sprinkle of the right seeds can bring results you can feel and see.