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Some Of The Best Foods For Healthy Skin

August 25, 2021 By

Should you supplement your skin care routine with these foods for healthy skin? Research suggests adding these nutritious foods to your daily diet may help support your skin’s overall quality and health. 

How Does Your Diet Impact Skin Health?

As with all things to do with the human body, it all begins at the cellular level. Humans continuously replace older, damaged cells with new ones. And the nutrients you eat can determine how efficiently your body can keep up with this process. Vitamins, minerals, proteins, and other organic compounds are vital to cell turnover, and the quantity — and quality — of these cell-beneficial nutrients depends on your dietary intake.1 

young woman eating sushi with chopsticks

This is true for all cells — including the ones that make up your skin. Healthy skin cells are essential for healthy skin and that clear, glowing look you crave. But they are constantly exposed to cell damage from the environment, lifestyle factors, and the natural aging process. So, it’s important to help fortify your skin cells by eating some of the healthiest foods that may offer potential skincare benefits.2

Skin-Healthy Foods To Add To Your Diet

Read on for a list of foods that can help support healthy skin. Whether you’re hoping to get a newfound glow, protect against signs of premature aging, or support a healthy skin texture, you may get a boost from the healthy properties found in these foods.

Oily Fish

Fatty or oily fish (think salmon, mackerel, and herring) is an excellent source of omega-3 fatty acids, which may offer multiple potential skin health benefits. 

As it turns out, the omega-3 fatty acids and other proteins found in these types of fish may help maintain the integrity and texture of skin, keeping it supple. The vitamin E in fatty fish may also help protect your skin from oxidative damage caused by environmental factors.3


woman with glowing skin holding avocado in front of her eye

The good fats in avocados help nourish the skin, potentially helping to support skin elasticity and suppleness. In fact, studies show that women who consume avocados may have a better skin texture, and possibly less wrinkle formation.4

Also, avocados are high in vitamin C, another nutrient essential to helping protect the skin against the effects of UV damage and supporting continued collagen production (both things your skin need to keep it looking fresh and youthful).5

Fermented Foods

The naturally occurring probiotics found in fermented foods, like miso and kefir, may offer skin support as well.6 If you have an underlying skin condition, it’s best to consult your dermatologist and ask about the possible effects fermented foods may have on your skin.

Sweet Potatoes

good foods for skin

Aside from carrots, sweet potatoes are among the best food sources of vitamin A, which skin experts believe may have a hand in reducing oil production — good news if you feel overactive sebaceous glands could be causing some of your skin issues.7


This ancient grain is one of the greatest dietary sources of riboflavin, which helps in keeping skin firm while also potentially lessening the appearance of wrinkles and fine lines.8

Green Tea

Green tea is a skincare powerhouse, thanks to its intrinsic polyphenols — compounds that may help fight cellular damage in the skin. This means green tea may help liven up the skin, reduce puffiness (also thanks to its caffeine content), and help stave off the appearance of wrinkles and fine lines.9

Green tea polyphenols also impact excess oil, and they’ve been shown to work well with other noteworthy skincare ingredients, like vitamin C and vitamin E, to help support potential anti-aging benefits.10,11

Olive Oil

Olive oil contains many of the same anti-aging properties as the foods on this list — compounds that contribute to reducing the negative effects of cell damage on your skin and protecting it from the sun, as well as vitamins C and E that work well to help support clear skin.12

Leafy Greens

Already an integral part of any healthy diet, leafy greens, like kale, spinach, and collard greens, are so nutrient-dense, their skincare benefits abound. Similar to citrus fruits, they are rich sources of vitamin C, which helps support collagen production. Other nutrients in leafy green vegetables may also aid in helping your skin stay smooth and moisturized.13

Get On The Path To Healthy Skin With A Balanced And Healthy Diet

Like physical exercise, maintaining a healthy, balanced diet impacts your health, and the potential benefits are simply immeasurable.

But of course, nutrition isn’t the only key to better, healthier skin if you want you show your best face to the world.  You also need to maintain a solid skincare routine, share your skincare concerns with your doctor, and take care of yourself as a whole — so your skin will glow from the inside, out.



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