Eat the correct balance of foods and you'll feed your skin the vital nutrients it Fruit and vegetables contain powerful antioxidants that help to protect skin from Vitamin E protects skin from oxidative (cell) damage and supports healthy skin growth. Also cut down on junk food as well as foods high in sugar, such as cakes. fruit healthy healthy vegetable fruit health fruit healthy smoothies fruit healthy healthy recipes fruit. Take these eight food steps to strong, healthy skin, hair and nails. Most of us eat plenty of protein from meat, chicken, fish, legumes, eggs and dairy foods. so add vitamin C (from fruit juice, fruits and capsicum) to meals to enhance absorption. . more whole grains, and fill up on vegetables and fruits rather than cake.