Can Diet Improve Skin? 9 Foods to Eat for Healthy Skin

Cleansing and moisturizing your skin are essential steps in any beauty routine. After all, both help the skin’s natural regeneration process. However, skin care products and routines aren’t the only way to promote healthy, youthful-looking skin — diet can, too! Similar to the foods that promote hair growth, certain foods can work from the inside out to improve the look of skin. Curious to know what foods to eat for healthy skin? We share the top ten foods to add to your diet for a clearer, brighter, more healthy complexion, ahead.

whole and halved avocado in a wooden bowl

Avocadoes are rich in fatty acids, which are essential to skin function. | Source: iStock

Foods to eat for healthy skin

As the body’s largest organ, the skin is like a roadmap to our health — good or bad. And, like health, one way to improve skin is by eating foods with beneficial vitamins and minerals. Doing so not only ensures your insides get what they need but your outside, too. Add these foods to your diet for healthy skin.

1. Avocado

Healthy fats aren’t just good for your body, they’re good for your skin, too. And, one of the best sources of healthy fats is avocado. In addition to fat — which can help the skin function — avocado is rich in vitamins A, C, and E, which can be vital to skin health.

2. Salmon

Speaking of healthy fats, salmon is another excellent source of them — especially omega-3 fatty acids, which can nourish the complexion from the inside out. Omega-3 fatty acids can also reduce inflammation, which is great for those with acne and other types of inflammation on the skin. Some studies show that omega-3 fatty acids might also help make the skin less sensitive to the sun’s damaging UV rays.

3. Nuts and seeds

Are you sensing a theme here? Nuts and seeds — particularly walnuts and sunflower seeds — are also rich in healthy fats. On top of that, some contain zinc, which is essential to skin, as it helps it work as a barrier, aka protect your body from outside aggressors.

4. Sweet potato

Looking for the ultimate anti-ager? Look no further than sweet potato. Sweet potatoes are rich in vitamin A, a powerful antioxidant that can help ward off environmental aggressors and promote younger-looking skin.

5. Broccoli

Broccoli is one of the best things you can add to your diet — and not just because it’s a vegetable. Thanks to its vitamin and mineral makeup, broccoli can help prevent dryness and wrinkles in the skin, as well as up the ante on its barrier function.

6. Tomato

Tomatoes are chock full of beneficial ingredients, including major carotenoids that are shown to protect the skin from the sun. Some studies show they might also help prevent wrinkling in the complexion.

7. Turmeric

Some spices can also play a significant role in skin health. Case in point: Turmeric is an excellent skin care spice that can create a natural glow from within, as well as protect against wrinkles and other premature signs of aging caused by environmental aggressors.

8. Green tea

Bring on the antioxidants with a cup of green tea. Thanks to compounds called catechins, green tea can protect the skin from environmental aggressors, such as free radicals and the sun’s damaging UV rays. As a result, the skin appears healthier and more youthful-looking.

9. Dark chocolate

Good news! Chocolate is also good for the skin — dark chocolate, that is. According to research, consuming the antioxidant-rich food for six to 12 weeks could result in thicker, more nourished skin.

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