13 Best Foods To Eat For Healthy Skin

What are the foods to eat for healthy skin?  Well, the food you eat affects your skin and an unhealthy diet can damage your metabolism, cause weight gain, or even damage organs.

Nutrition is important for health and what you eat also affects your skin.

Studies and researches increasingly suggest that what you eat can significantly affect the health and aging of your skin.

For healthy and glowing skin, treat your skin kindly and optimize your nutrition by eating an antioxidant-rich diet.

You should also consider doing yoga for glowing skin.

How Your Diet Affects Your Skin

A healthy diet rich in these foods to eat for healthy skin may provide you with clearer skin. Additionally, it may even prevent skin cancers like melanoma or carcinoma.

your diet affects your skin in a number of ways… 

  • It can affect moisture levels.
  • Can affect your wrinkles.
  • It can affect blemishes.
  • Premature aging
  • The puffy complexion, dark circles, spots
  • Redness, dehydration, fine lines
  • Loss of tone, age spots, 
  • Bloated complexion
  • Aggravates rosacea

13 foods to eat for healthy skin

Staying hydrated is one of the healthiest habits you can have for your skin and your entire body. 

Here is the list of 13 foods to eat for healthy skin

1. Fatty fish

Fatty fish, such as salmon, mackerel, and herring, are brilliant foods for healthy skin. These are rich in omega-3 fatty acids, which are important for maintaining skin health.

Omega-3 fatty acids are necessary to help you in keeping skin thick, supple, and moisturized. Moreover, omega-3 fatty acid deficiency can lead to dry skin.[1]

The omega-3 fats in fatty fish reduce inflammation, which can cause redness and acne. Additionally, they can even make your skin less sensitive to the sun’s harmful UV rays.

A few studies show that fish oil supplements may help fight inflammatory and autoimmune conditions affecting your skin, such as lupus and psoriasis.

These fatty fish are also a rich source of vitamin E, one of the most important antioxidants for your skin.

In addition, having enough vitamin E is essential for helping protect your skin against damage from free radicals and inflammation.

These types of seafood are also a good source of high-quality protein, which is needed for maintaining the strength and integrity of your skin.

Furthermore, fish provides zinc — a mineral vital for regulating inflammation, overall skin health, production of new skin cells.

2. Flax seeds

Flax seeds are rich also a rich source of omega-3 fatty acid called alpha-linolenic acid (ALA).

Making fresh ground flaxseeds into a smoothie or onto a salad can be a simple way to add more omega-3 fats to the diet and keep the skin looking healthful.

Additionally, a study from 2011 found that female participant with sensitive skin who took a flaxseed oil supplement for 12 weeks experienced:

  • reduced skin sensitivity
  • increased hydration
  • reduced roughness
  • reduced scaling
  • smoother skin

See, also… Best foods to reduce cholesterol.

3. Avocados

Avocados are very nutritious and are in healthy fats. These fats have many functional benefits in your body, including the health of your skin.

Moreover getting a good amount of these fats is essential to help keep skin flexible and moisturized.

Additionally, a study involving over 700 women found that a high intake of total fat,  (specifically healthy fats found in avocados) was associated with more supple, springy skin.

Furthermore, evidence also shows that avocados contain compounds that may help protect your skin from sun damage. UV damage to your skin can cause wrinkles and leave you with other signs of aging.

Fresh avocados are also a good source of vitamin E, which is an important antioxidant that helps protect your skin from oxidative damage. However, most Americans don’t get enough vitamin E through their diet.

Importantly, vitamin E works more effectively when combined with vitamin C.

Vitamin C which is is also essential for healthy skin. And your skin needs it to create collagen, which is the main structural protein that keeps your skin strong and healthy.

However, its deficiency is rare these days, but common symptoms include dry, rough, and scaly skin that tends to bruise easily.

Moreover, Vitamin C is also an antioxidant and helps protect your skin from oxidative damage caused by the sun and the environment, which can lead to signs of aging.

A 100-gram serving, or about 1/2 an avocado, can provide you 14% of the Daily Value (DV) for vitamin E and 11% of the DV for vitamin C.

4. Walnuts are foods to eat for healthy skin

Walnuts are excellent and pose many characteristics that make them an excellent food for healthy skin.

These are good in essential fatty acids, which are fats that your body cannot make itself.

In fact, these are even richer than most of the other nuts in both omega-3 and omega-6 fatty acids.

 While omega-3 fats reduce inflammation in your body including in your skin. But, a diet too high in omega-6 fats can cause inflammation, including inflammatory conditions of your skin like psoriasis.

Yet, omega-6 fatty acids are plentiful in the Western diet, sources of omega-3 fatty acids are rare.

Because walnuts contain a well-balanced ratio of these fatty acids, they may help fight the potential inflammatory response to excessive omega-6.

Furthermore, walnuts also contain other essential nutrients that your skin needs to function properly and stay healthy.

One ounce (28 grams) of walnuts provides you an 8% of the DV for zinc.

Zinc is prominent for your skin to function properly as a barrier. Additionally, it’s also important for wound healing and combating both bacteria and inflammation.

Apart from that walnuts also provide small amounts of the antioxidants vitamin E and selenium, in addition to 4–5 grams of protein per ounce (28 grams).

5. Sunflower seeds

In general, all nuts and seeds are rich sources of skin-boosting nutrients. And sunflower seeds are another excellent example.

One ounce (28 grams) of sunflower seeds packs you with 49% of the DV for vitamin E, 41% of the DV for selenium, 14% of the DV for zinc, and 5.5 grams of protein.

So considering these as foods to eat for healthy skin can be an excellent source of nutrients.

6. Red or yellow bell peppers

Bell peppers are a rich source of beta carotene, which your body converts into vitamin A.

One cup (149 grams) of chopped red bell pepper contains the equivalent of 156% of the DV for vitamin A.

Moreover, these are also rich in vitamin C which is necessary for creating the protein collagen, which keeps skin firm and strong.

In fact, a single cup (149 grams) of bell pepper provides you with an impressive 211% of the DV for vitamin C.

Additionally, in an observational study involving women, eating plenty of vitamin C is linked to a reduced risk of wrinkled and dry skin with age.

See, also… Best foods to reduce your stress.

7. Sweet potatoes

It is a known fact that Beta carotene is a nutrient found in plants. That acts as provitamin A, which means it can be converted into vitamin A in your body.

Moreover, apart from sweet potatoes beta carotene is found in oranges and vegetables such as carrots, spinach. 

Sweet potatoes are excellent foods to eat for healthy skin. And, 1/2 a cup (100-gram) serving of baked sweet potato contains enough beta carotene can give you more than six times the DV of vitamin A.

Additionally, carotenoids like beta carotene help keep your skin healthy by acting as a natural sunblock.

Furthermore, this antioxidant is incorporated into your skin and helps protect your skin cells from sun exposure when eaten. And may also help prevent sunburn, cell death, and dry, wrinkled skin.

8. Broccoli

Broccoli is fully packed with many vitamins and minerals important for skin health, including zinc, vitamin A, and vitamin C.

Moreover, it also contains lutein, a carotenoid that works like beta carotene. Additionally, lutein helps you protect your skin from oxidative damage, which can cause your skin to become dry and wrinkled.

interestingly, broccoli florets are also packed with a special compound called sulforaphane, which boasts some impressive potential benefits. And, may even have anti-cancer effects, including on some types of skin cancer.

Sulforaphane is known as a powerful protective agent against sun damage. And, works in two ways: neutralizing harmful free radicals and switching on other protective systems in your body.

Furthermore, In laboratory tests, sulforaphane reduced the number of skin cells UV light killed by as much as 29%, with protection lasting up to 48 hours.

And there is evidence that supports sulforaphane helps in maintaining collagen levels in your skin.

9. Tomatoes

Tomatoes are a rich source of vitamin C and contain all of the major carotenoids, including lycopene.

And, beta carotene, lycopene, and lutein have been shown to protect your skin against damage from the sun. In addition, they may also help prevent wrinkling.

Because tomatoes are rich in carotenoids, they’re excellent foods to eat for healthy skin.

Interestingly, pairing carotenoid-rich foods like tomatoes with a source of fat, such as cheese or olive oil is good. As fat increases your absorption of carotenoids.

10. Red grapes

Well, these are famous for containing resveratrol, a compound that comes from the skin of red grapes.

Moreover, resveratrol is widely known for a wide range of health benefits, among them is reducing the effects of aging.

In fact, test-tube studies suggest it may also help slow the production of harmful free radicals, which damage skin cells and cause signs of aging.

Interestingly, this beneficial compound is also found in red wine. However, red wine is an alcoholic beverage, there are negative effects to drinking it in excess.

11. Soy

Soy contains isoflavones, a category of plant compounds that might either mimic or block estrogen in your body.

Additionally, isoflavones may benefit several parts of your body, including your skin.

Moreover, a small study involving middle-aged women found that eating soy isoflavones every day for 8–12 weeks reduced fine wrinkles and improved skin elasticity.

In postmenopausal women, soy may also improve skin dryness and increase collagen, and help keep your skin smooth and strong.

Furthermore, isoflavones not only help to protect the cells inside your body from damage but also your skin from UV radiation, which may reduce the risk of some skin cancers.

12. Green tea

Green tea may help protect your skin from damage and aging so you must consider it as foods to eat for healthy skin.

The catechins are powerful compounds found in green tea that works to improve the health of your skin in several ways.

Moreover, likewise, with other antioxidant-containing foods, green tea can help protect your skin against sun damage.

Additionally, a 12-week study involving 60 women found that drinking green tea daily could reduce redness from sun exposure by up to 25%.

Interestingly, it also improved the moisture, roughness, thickness, and elasticity of their skin.

While green tea is a great choice for healthy skin, you should avoid drinking it with milk, as there’s evidence that milk could reduce the effect of green tea’s antioxidants.

13. Dark chocolate

Here is your, one more reason to eat chocolate, the effects of cocoa on your skin are pretty phenomenal.

In fact, after 6–12 weeks of consuming a cocoa powder high in antioxidants each day, participants in one study experienced thicker, more hydrated skin.

And, their skin was also found less rough and scaly, less sensitive to sunburn, and had better blood flow which brings more nutrients to your skin.

Additionally, Another study found that eating 20 grams of high-antioxidant dark chocolate per day could allow your skin to withstand over twice as much UV radiation before burning, compared with eating low-antioxidant chocolate.

Yet, make sure you choose dark chocolate with at least 70% cocoa to maximize the benefits and keep added sugar to a minimum.


These foods to eat for healthy skin are healthy ways to keep your skin healthy. As what you eat can significantly affect your skin health?

Make sure you’re getting enough essential nutrients to glow your skin. These foods to eat for healthy skin are great options to keep your skin healthy, strong, and attractive.

See, also… Best ways to stay healthy.