12 Best Foods for Your Skin
To get glowing skin, try eating these top 12 best foods for skin. Spoiler alert: they’re delicious.
Want that lit-from-within glow? Start with your plate. What you eat really can impact your skin and as much as a solid skincare routine matters, it pays to eat right—for the sake of your skin and your health.
Here are the best foods for healthy skin that you can easily incorporate into your daily diet.
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Best Foods for Skin
Start eating these superpower skin foods that offer anti-aging, anti-inflammatory, and acne-fighting benefits.
1. Watermelon
The best way to quench dry skin other than slathering on face cream? Tuck into a few slices of watermelon. Watermelon is more than 90% water—which means it keeps your skin hydrated from the inside out. And we all know hydrated skin means soft, supple, youthful-looking skin.
Besides its hydrating properties, watermelon is a good source of vitamin C and skin-loving antioxidants like beta-carotene and lycopene. It also provides the amino acid L-citrulline, which encourages healthy circulation, helping to nourish skin cells and leave you glowing.
2. Tomatoes
Packed with vitamin C and carotenoids, tomatoes don’t just taste great in a salad or pasta sauce. Experts say they’re essential for maintaining healthy skin. They’ve been shown to protect skin against damage from the sun and ultimately may prevent fine lines and wrinkles.
To get the most skin benefits from tomatoes, consider pairing them with a source of fat, such as nuts, olive oil, or cheese as fat boosts your absorption of carotenoids.
3. Strawberries
Strawberries are chock full of skin health-promoting nutrients such as vitamin C, flavonoids, and phenolic acids. Vitamin C is a powerful antioxidant that protects skin cells from oxidative damage and increases collagen production—the protein responsible for keeping skin firm and youthful. Additionally, vitamin C can help promote wound healing.
4. Fatty Fish
Fatty fish such as salmon and mackerel are some of the best foods for skin. They’re rich sources of omega-3 fatty acids which are important for keeping skin soft, supple, and moisturized. A deficiency in these essential fatty acids can cause dry skin.
What’s more, the omega-3 fats in fish reduce inflammation and ultimately ease redness, acne, and skin conditions like eczema and psoriasis. Studies show they can even lessen your skin’s sensitivity to the sun’s UV rays.
Fatty fish is also high in vitamin E, another skin health-supporting nutrient that protects your skin against free radical damage and inflammation.
5. Avocados
Certain foods act as a natural moisturizer for the skin. Avocados are one of them. High in healthy fats and vitamin E, avocados help to hydrate and nourish the skin while boosting collagen to improve skin’s firmness and reduce the appearance of fine lines.
A 2022 pilot study found that healthy women who ate one avocado daily for eight weeks experienced improved skin elasticity and firmness—suggesting that avocados may help support a more youthful complexion.
6. Sunflower Seeds
Sunflower seeds are packed with protein, which helps promote wound healing and the production of new skin cells. They’re also an excellent source of vitamin E, which protects skin cells from sun damage and increases collagen production to keep skin looking smooth and youthful.
But that’s not the only reason sunflower seeds are one of the best foods for skin. They’re also high in zinc and selenium, which play vital roles in skin health maintenance.
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7. Dark Chocolate
Yes, chocolate is good for your skin. But it needs to be dark chocolate. Dark chocolate is high in antioxidants, which can work all kinds of wonders for your skin.
One study found that participants who consumed antioxidant-rich cocoa powder for 6-12 weeks experienced thicker, more hydrated skin. They notes their skin was also less rough and less sensitive to sunburn.
Several other studies have observed similar positive results. Just make sure you choose dark chocolate with at least 70% cocoa to get the most skin and health benefits.
8. Broccoli
Broccoli is full of fiber and minerals essential for skin health including zinc, vitamin A, and vitamin C. All of these play a key role in maintaining a clear, healthy complexion. It also contains lutein, a powerful antioxidant that helps protect the skin from oxidative damage and may boost skin hydration and elasticity.
Plus, broccoli is rich in polyphenols and compounds like sulforaphane, which have been studied for their potential to protect against UV damage and even reduce the risk of certain types of skin cancer.
9. Sweet Potatoes
Sweet potatoes are one of the best sources of beta-carotene, a plant compound that your body converts into vitamin A. This nutrient helps protect your skin from dryness, dullness, and sun damage by acting as a natural sunblock from within.
Beta-carotene also gives your skin a healthy, golden glow. Just one medium sweet potato packs enough beta-carotene to fulfill your daily vitamin A needs—so go ahead and make them a staple in your skin-friendly diet.
10. Blueberries
Tiny but mighty, blueberries are bursting with antioxidants—especially anthocyanins, which protect skin from free radical damage and premature aging. These antioxidants also help strengthen collagen fibers, keeping skin firm, smooth, and youthful.
Blueberries are also rich in vitamin C, which promotes collagen synthesis and brightens your complexion. Add them to smoothies, yogurt, or your morning oatmeal for an easy skin boost.
11. Green Tea
Green tea is known for its wellness benefits, but did you know it can also benefit your skin? Rich in polyphenols, green tea has anti-inflammatory and antioxidant properties that help protect your skin from UV damage and reduce signs of aging. Drinking green tea or applying it topically can help soothe the skin and reduce redness.
12. Flaxseeds
Flaxseeds are a rich source of omega-3 fatty acids, which help maintain skin hydration and elasticity. They also contain antioxidants that fight free radicals, promoting skin repair and reducing signs of skin aging. Add flaxseeds to smoothies, yogurt, or sprinkle them over your favorite dishes for an extra boost to your skin health.
Don’t Forget Your Skincare Routine & Sunscreen
While eating a skin-healthy diet is a great way to nurture your skin from within, a solid skincare routine is just as essential for maintaining that healthy glow. Cleansing, moisturizing, and using products tailored to your skin type will help keep your skin in top condition.
Additionally, sunscreen is a non-negotiable part of any skincare routine. Even with all the healthy foods in your diet, your skin still needs protection from the sun’s harmful rays, which can lead to premature aging, sunburn, and increased risk of skin cancer. Make sure you apply a broad-spectrum sunscreen every day, rain or shine!
From juicy watermelon to antioxidant-rich blueberries, these skin-loving foods are basically edible skincare. They hydrate, protect, and nourish your skin from within. You can also incorporate other skin-boosting, antioxidant-rich foods into your diet like kiwi, whole grains, cucumbers, and leafy greens.
To get glowing skin, try eating these best foods for skin and follow a healthy, balanced diet. Pair them with a good skincare routine for extra glow!
