Which cheese is best for skin? A nutritional guide for a healthy glow

January 1, 2026 •

3 min read

According to research published in 2025 by Healthians, some dairy products like cottage cheese can significantly improve the skin's appearance due to specific nutrients. This raises the question: which cheese is best for skin when you're looking to enhance your complexion through diet? The answer lies in identifying varieties packed with skin-supporting vitamins and minerals.

Quick Summary

This article explores different types of cheese, highlighting those with nutrients beneficial for skin health, including Vitamin A, probiotics, and zinc. It offers a comparison of popular varieties and discusses how to incorporate them into your diet for better skin. Key information covers low-sodium options and how moderation is important for overall health.

Key Points

Cottage Cheese: Excellent source of Vitamin A for cell production and selenium for antioxidant protection against premature aging.
Mozzarella: Rich in biotin for healthy skin and nails, plus zinc and probiotics that support overall skin health and digestion.
Goat Cheese: Contains beneficial probiotics and is often easier to digest for those with sensitivity to cow's milk.
Swiss Cheese: Provides a good dose of Vitamin A and offers low-sodium varieties, making it a smart choice for nutrient intake.
A Balanced Diet is Key: While some cheeses are beneficial, optimal skin health comes from a diverse diet rich in fruits, vegetables, healthy fats, and proteins.
Watch Sodium and Fat Intake: Enjoy cheese in moderation, especially if you're sensitive to high saturated fat or sodium levels, and consider lower-fat or low-sodium options.

The Nutritional Power of Cheese for Your Skin

While it might seem surprising, certain cheeses can offer valuable nutrients that support skin health. The benefits are tied to specific vitamins, minerals, and compounds that help with everything from cell turnover to inflammation reduction. Choosing the right types and consuming them in moderation is key to reaping these benefits without overindulging in saturated fats or sodium.

Beneficial Nutrients Found in Cheese

Different cheeses contain varying concentrations of important nutrients that directly impact skin health. Here are some of the most notable:

Vitamin A (Retinol): Crucial for encouraging healthy skin cell production and reducing dryness.
Probiotics: Promote a healthy gut microbiome, linked to clearer, less inflamed skin.
Zinc: Essential for wound healing and regulating oil glands; deficiency can worsen acne.
Selenium: A powerful antioxidant protecting skin from damage and premature aging.
Protein: Vital for collagen and elastin production, keeping skin firm and elastic.
B Vitamins: Biotin and Riboflavin support overall skin cell function.

Top Cheese Choices for a Healthy Complexion

Several cheeses stand out for their specific nutrient profiles that benefit the skin. Here is a look at some of the best options to consider for your diet.

Cottage Cheese: A Source of Vitamin A and Selenium

Cottage cheese offers Vitamin A for cell turnover and selenium as an antioxidant. Some varieties contain probiotics, benefiting gut and skin health. Low-fat or no-salt-added versions are recommended.

Mozzarella: Rich in Biotin and Zinc

Part-skim mozzarella is lower in fat and sodium. It is rich in biotin (Vitamin B7) for healthy skin, hair, and nails. Mozzarella also provides zinc and probiotics.

Goat Cheese: A Probiotic-Rich Alternative

Goat cheese is an alternative for those sensitive to cow's milk, often easier to digest. Fresh varieties contain probiotics that support gut and skin health.

Swiss Cheese: A Good Source of Vitamin A

Swiss cheese provides protein, calcium, and Vitamin A for healthy skin. It is also lower in sodium than many other cheeses.

Feta Cheese: High in B Vitamins and Lower in Fat

Feta, made from sheep's or goat's milk, is rich in B vitamins supporting skin cell turnover. It's lower in fat than some cheeses but can be high in sodium.

Comparison of Skin-Beneficial Cheeses


Feature	Cottage Cheese	Mozzarella	Goat Cheese	Swiss Cheese	Feta Cheese
Best For	Vitamin A, Selenium	Biotin, Zinc	Probiotics, Easy Digestion	Low Sodium, Vitamin A	B Vitamins, Lower Fat
Key Nutrients	Vitamin A, Selenium, Probiotics	Biotin, Zinc, Vitamin A, Probiotics	Probiotics, Vitamin A, B Vitamins	Vitamin A, Zinc, Calcium	B Vitamins, Vitamin A
Fat Content	Low-fat versions available	Part-skim is lower fat	Variable, medium fat	Medium fat	Lower fat
Probiotic Potential	Yes, in some brands	Yes, in fresh varieties	Yes, particularly fresh or aged	No significant probiotic content	Yes, fermented
Sodium Level	Moderate, no-salt-added options exist	Relatively low	Moderate, varies by brand	Low sodium varieties exist	High, can be reduced by rinsing

Important Considerations and Potential Downsides

While cheese can support skin health, moderation is key due to saturated fat and sodium content. The link between dairy and acne is debated, with milk having more conclusive studies than cheese. Avoid cheese if you have a dairy sensitivity or allergy. A balanced diet including various healthy foods is the best approach for radiant skin. BBC Good Food provides further resources.

Conclusion

For those wondering 'which cheese is best for skin?', options like cottage cheese, mozzarella, and goat cheese offer beneficial nutrients such as Vitamin A, selenium, zinc, and probiotics. These help with cell turnover, inflammation, and protection against damage. While not a standalone solution, incorporating these cheeses in moderation within a balanced diet can contribute to clearer and more youthful skin. Choosing lower-fat or low-sodium varieties is advisable.

Frequently Asked Questions

While cow's milk has been linked to an increased risk of acne, studies have not consistently found that cheese directly causes breakouts. However, high-fat dairy can contribute to inflammation for some individuals, so paying attention to your body's reaction is important.

Cottage cheese is one of the best options for glowing skin due to its high content of Vitamin A and selenium, which help fight dryness and protect against premature aging.

Yes, cheeses with probiotics, like fresh goat cheese and some mozzarella, can help skin health. Probiotics promote a healthy gut microbiome, which can reduce skin inflammation and contribute to a clearer complexion.

Low-fat cheeses like part-skim mozzarella or low-fat cottage cheese can be a healthier choice. They provide skin-beneficial nutrients with less saturated fat, which is better for overall health and can help if you are sensitive to high-fat dairy.

If you are lactose intolerant, aged cheeses like Parmesan have very low levels of lactose and are often well-tolerated. Goat cheese is also an excellent option as its milk contains proteins that some people find easier to digest than cow's milk.

Vitamin A, particularly found in cheeses like cottage and Swiss, helps encourage the production of healthy skin cells. This supports the skin's structure, giving it a firmer and more radiant appearance while also combating dryness.

Zinc, found in cheeses like mozzarella and Swiss, is vital for skin healing and regulating the function of oil glands. Adequate zinc intake can help repair skin damage and may be beneficial for individuals dealing with acne.