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The 12 Best Foods for Healthy Skin

January 1, 201994 commentsNancy

Nutrition is important for health. An unhealthy diet can damage your metabolism, cause weight gain and even hurt organs, such as your heart and liver.

But what you eat also impacts another organ — your skin.

As scientists learn more about diet and the body, it’s increasingly clear that what you eat can significantly affect the health and aging of your skin.

This article takes a look at 12 of the best foods for keeping your skin healthy.

1. Fatty Fish

Fatty fish, such as salmon, mackerel and herring, are excellent foods for healthy skin. They are rich sources of omega-3 fatty acids, which are important for maintaining skin health (1).

Omega-3 fatty acids are necessary to keep skin thick, supple and moisturized. In fact, a deficiency in omega-3 fats can cause dry skin (1, 2).

The omega-3 fats in fish reduce inflammation, which can cause redness and acne. They can even make your skin less sensitive to the sun’s harmful UV rays (2, 3).

Some studies show that fish oil supplements may fight inflammatory and autoimmune conditions affecting your skin, such as psoriasis and lupus (4).

Fatty fish is also a source of vitamin E, one of the most important antioxidants for your skin. Getting enough vitamin E is essential for protecting your skin against damage from free radicals and inflammation (5).

This type of seafood is also a source of high-quality protein, which is needed for maintaining the strength and integrity of your skin (5).

Lastly, fish provides zinc — a mineral vital for regulating inflammation, the production of new skin cells and overall skin health. Zinc deficiency can lead to skin inflammation, lesions and delayed wound healing (6).

SUMMARY

Fatty types of fish, such as salmon, contain omega-3 fatty acids that can reduce inflammation and keep skin moisturized. They’re also a good source of high-quality protein, vitamin E and zinc.

2. Avocados

Avocados are high in healthy fats. These fats benefit many functions in your body, including the health of your skin (7).

Getting enough of these fats is essential to keep skin flexible and moisturized.

One study in over 700 women found that a high intake of total fat — specifically the types of healthy fats found in avocados — was associated with more supple, springy skin (8).

Preliminary evidence also shows that avocados contain compounds that may protect your skin from sun damage. UV damage to your skin can cause wrinkles and other signs of aging (8, 9).

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

Interestingly, vitamin E seems to be more effective when combined with vitamin C (5).

Vitamin C is also essential for healthy skin. Your skin needs it to create collagen, which is the main structural protein that keeps your skin strong and healthy (10).

A deficiency in vitamin C is rare these days, but common symptoms include dry, rough and scaly skin that tends to bruise easily.

Vitamin C is also an antioxidant that protects your skin from oxidative damage — caused by the sun and the environment — which can lead to signs of aging (10).

A 100-gram serving, or about 1/2 an avocado, provides 10% of the Reference Daily Intake (RDI) for vitamin E and 17% of the RDI for vitamin C (11).

SUMMARY

Avocados are high in beneficial fats and contain vitamins E and C, which are important for healthy skin. They also pack compounds that may protect your skin from sun damage.

3. Walnuts

Walnuts have many characteristics that make them an excellent food for healthy skin.

They are a good source of essential fatty acids, which are fats that your body cannot make itself.

In fact, they’re richer than most other nuts in both omega-3 and omega-6 fatty acids (12, 13).

A diet too high in omega-6 fats may promote inflammation, including inflammatory conditions of your skin like psoriasis. On the other hand, omega-3 fats reduce inflammation in your body — including in your skin (13).

While omega-6 fatty acids are plentiful in the Western diet, sources of omega-3 fatty acids are rare. Because walnuts contain a good ratio of these fatty acids, they may fight the inflammatory response to excessive omega-6.

What’s more, walnuts contain other nutrients that your skin needs to function properly and stay healthy.

One ounce (28 grams) of walnuts contains 6% of the RDI for zinc, which is essential for your skin to function properly as a barrier, as well as necessary for wound healing and combatting both bacteria and inflammation (14).

Walnuts also provide small amounts of the antioxidants vitamin E, vitamin C and selenium, in addition to 4–5 grams of protein per ounce (28 grams) (12).

SUMMARY

Walnuts are a good source of essential fats, zinc, vitamin E, vitamin C, selenium and protein — all of which are nutrients your skin needs to stay healthy.

4. Sunflower Seeds

In general, nuts and seeds are good sources of skin-boosting nutrients.

Sunflower seeds are an excellent example.

One ounce (28 grams) of sunflower seeds packs 37% of the RDI for vitamin E, 32% of the RDI for selenium, 10% of the RDI for zinc and 5.4 grams of protein (15).

SUMMARY

Sunflower seeds are an excellent source of nutrients, including vitamin E, which is an important antioxidant for the skin.

5. Sweet Potatoes

Beta-carotene is a nutrient found in plants.

It functions as provitamin A, which means it can be converted into vitamin A in your body.

Beta-carotene is found in oranges and vegetables such as carrots, spinach and sweet potatoes (5, 16).

Sweet potatoes are an excellent source — one 1/2-cup serving (100 grams) of baked sweet potato contains enough beta-carotene to provide nearly four times the RDI of vitamin A (17).

Carotenoids like beta-carotene keep your skin healthy by acting as a natural sunblock.

When consumed, this antioxidant is incorporated into your skin and protects your skin cells from sun exposure. This may help prevent sunburn, cell death and dry, wrinkled skin.

Interestingly, high amounts of beta-carotene may also add a warm, orange color to your skin, contributing to an overall healthier appearance (5).

SUMMARY

Sweet potatoes are an excellent source of beta-carotene, which acts as a natural sunblock and may protect your skin from sun damage.

6. Red or Yellow Bell Peppers

Like sweet potatoes, bell peppers are an excellent source of beta-carotene, which your body converts into vitamin A.

One cup (149 grams) of chopped red bell pepper contains the equivalent of 92% of the RDI for vitamin A (18).

They’re also one of the best sources of vitamin C, necessary for creating the protein collagen which keeps skin firm and strong. A single cup (149 grams) of bell pepper provides an impressive 317% of the RDI for vitamin C (18).

A large observational study in women linked eating plenty of vitamin C to a reduced risk of wrinkled and dry skin with age (19).

SUMMARY

Bell peppers contain plenty of beta-carotene and vitamin C — both of which are important antioxidants for your skin. Vitamin C is also necessary to create collagen, the structural protein that keeps your skin strong.

7. Broccoli

Broccoli is full of many vitamins and minerals important for skin health, including zinc, vitamin A and vitamin C (20).

It also contains lutein, a carotenoid that works like beta-carotene. Lutein protects your skin from oxidative damage, which can cause your skin to become dry and wrinkled.

But broccoli florets also pack a special compound called sulforaphane, which boasts some impressive potential benefits. It may even have anti-cancer effects, including on some types of skin cancer (21, 22).

Sulforaphane is also a powerful protective agent against sun damage. It works in two ways: by neutralizing harmful free radicals and switching on other protective systems in your body (22, 23).

In laboratory tests, sulforaphane reduced the number of skin cells killed by UV light by as much as 29%, with protection lasting up to 48 hours. Evidence suggests sulforaphane may also maintain collagen levels in your skin (23).

SUMMARY

Broccoli is a good source of vitamins, minerals and carotenoids that are important for skin health. It also contains sulforaphane, which may help prevent skin cancer and protect your skin from sunburn.

8. Tomatoes

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

Beta-carotene, lutein and lycopene have been shown to protect your skin against damage from the sun. They may also help prevent wrinkling (24, 25, 26).

Because tomatoes contain all of the major carotenoids, they’re an excellent food for maintaining healthy skin.

Consider pairing carotenoid-rich foods like tomatoes with a source of fat, such as cheese or olive oil. Fat increases your absorption of carotenoids (27).

SUMMARY

Tomatoes are a good source of vitamin C and all of the major carotenoids, especially lycopene. These carotenoids protect your skin from sun damage and may help prevent wrinkling.

9. Soy

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

Isoflavones may benefit several parts of your body, including your skin.

One small study in middle-aged women found that eating soy isoflavones every day for 8–12 weeks reduced fine wrinkles and improved skin elasticity (28).

In postmenopausal women, soy may also improve skin dryness and increase collagen, which helps keep your skin smooth and strong (29).

These isoflavones not only protect the cells inside your body from damage but also your skin from UV radiation — which may help prevent some skin cancers (30, 31, 32).

SUMMARY

Soy contains isoflavones, which have been shown to improve wrinkles, collagen, skin elasticity and skin dryness, as well as protect your skin from UV damage.

10. Dark Chocolate

If you need one more reason to eat chocolate, here it is: The effects of cocoa on your skin are pretty phenomenal.

After 6–12 weeks of consuming a cocoa powder high in antioxidants each day, participants in one study experience thicker, more hydrated skin.

Their skin was also less rough and scaly, less sensitive to sunburn and had better blood flow — which brings more nutrients to your skin (33).

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 versus eating low-antioxidant chocolate (34).

Several other studies have produced similar results, including improvements in the appearance of wrinkles. However, keep in mind that at least one study did not find significant effects (34, 35, 36, 37).

Make sure to choose dark chocolate with at least 70% cocoa in order to maximize the benefits and keep added sugar to a minimum.

SUMMARY

Cocoa contains antioxidants that may protect your skin against sunburn. These antioxidants may also improve wrinkles, skin thickness, hydration, blood flow and skin texture.

11. Green Tea

Green tea may protect your skin from damage and aging.

The powerful compounds found in green tea are called catechins and work to improve the health of your skin in several ways.

Like several other antioxidant-containing foods, green tea can help protect your skin against sun damage (38, 39, 40).

One 12-week study in 60 women found that drinking green tea daily could reduce redness from sun exposure by up to 25%. Green tea also improved the moisture, roughness, thickness and elasticity of their skin (41).

While green tea is a great choice for healthy skin, you may want to avoid drinking your tea with milk. There’s evidence that milk could reduce the impact of green tea’s antioxidants (42).

SUMMARY

The catechins found in green tea are powerful antioxidants that can protect your skin against sun damage and reduce redness as well as improve its hydration, thickness and elasticity.

12. Red Wine

Red wine is famous for containing resveratrol, a compound that comes from the skin of red grapes.

Resveratrol is credited with a wide range of health benefits, among them reducing the effects of aging.

Test-tube studies suggest it may also slow the production of harmful free radicals, which damage skin cells and cause signs of aging (7, 43).

Unfortunately, there’s not much evidence that the amount of resveratrol you get from a glass of red wine is enough to impact your skin. And since red wine is an alcoholic beverage, there are negative effects to drinking it in excess.

It’s not recommended to start drinking red wine just because of its potential health benefits. However, if you already drink in moderation, you might enjoy red wine as your alcoholic beverage of choice.

SUMMARY

Resveratrol, the famous antioxidant found in red wine, may slow your skin’s aging process by impairing harmful free radicals that damage your skin.

The Bottom Line

What you eat can have a big impact on your skin health.

Make sure you’re getting enough essential nutrients to protect your skin. The foods on this list are great options to keep your skin healthy, strong and attractive.

 

The above article is courtesy of My EZ Health Guide and is intended for informational purposes only.

94 comments. Leave new

Angie weston
January 3, 2019 9:15 pm

Thanks

Reply
Brian Holzheimer
January 3, 2019 9:15 pm

Awesome feedback on eating healthy!

Reply
Jessica Seeley-Rapol
January 3, 2019 9:16 pm

Love all of those

Reply
Jim
January 3, 2019 9:16 pm

Informative

Reply
Shelley Jones
January 3, 2019 9:17 pm

Good to know!

Reply
Tiffany
January 3, 2019 9:17 pm

Great information

Reply
Amanda
January 3, 2019 9:18 pm

Thanks

Reply
Janie
January 3, 2019 9:19 pm

Never knew these things were good for the skin, I did know wine was.

Reply
Darby
January 3, 2019 9:19 pm

I’ve done quite a job on myself over the holidays. Time to make some changes and I like all of these foods. They are going on my next grocery list. Thanks!

Reply
Nancy
January 4, 2019 1:07 am

You are welcome, Darby! You are not the only one… Happy grocery shopping!

Reply
Robin Thomas
January 3, 2019 9:20 pm

Good information to know!

Reply
Janie luster
January 3, 2019 9:20 pm

Never knew these things were good for the skin, I did know wine was. I also didn’t know sunflower seeds were that healthy. I knew fatty fish and omega3 were a good source.

Reply
Kimberly McCracken
January 3, 2019 9:21 pm

I already eat everything on this list except the red wine. I didn’t realize it was all helping my skin so much.

Reply
Pam
January 3, 2019 9:21 pm

Great article

Reply
Kimberly Couts
January 3, 2019 9:21 pm

Good information I will put to use

Reply
Alphonso
January 3, 2019 9:22 pm

This is good information

Reply
Becky Long
January 3, 2019 9:22 pm

Very good information

Reply
Kelli Beery
January 3, 2019 9:23 pm

Great information

Reply
Jonathan Upholz
January 3, 2019 9:25 pm

Love sweet potatoes!

Reply
Sherry thomas
January 3, 2019 9:26 pm

Dark chocolate yay!!

Reply
Brenda Kester
January 3, 2019 9:27 pm

Good information

Reply
Heather Davis
January 3, 2019 9:30 pm

Good Article

Reply
Matt Miller
January 3, 2019 9:33 pm

I always thought fats were bad for the skin… I’m glad this article came to light!

Reply
Trish Miller
January 3, 2019 9:33 pm

Wow. Great information. Thank you!

Reply
Stephanie
January 3, 2019 9:34 pm

Great information!

Reply
Sharon Wallace
January 3, 2019 9:35 pm

Thank you for the information!

Reply
Jennifer Metcalf
January 3, 2019 9:39 pm

I like all these things!

Reply
Lori
January 3, 2019 9:40 pm

Good to know

Reply
Jane
January 3, 2019 9:42 pm

I like #12 the best….just saying.

Reply
Jean
January 3, 2019 9:46 pm

Thank you. Helpful information.

Reply
Susan Pourier
January 3, 2019 9:46 pm

Very Interesting

Reply
Mary Adams
January 3, 2019 10:05 pm

Good information

Reply
Joan
January 3, 2019 10:09 pm

On my way to healthier skin

Reply
Joanne Wilkerson
January 3, 2019 10:19 pm

Very interesting article

Reply
Vickie Steele
January 3, 2019 10:22 pm

I was encouraged to find out that these foods are good for your skin because I love most of the foods on this list.

Reply
April
January 3, 2019 10:23 pm

Good to know! Great info!

Reply
LISA DOVER
January 3, 2019 10:32 pm

VERY INTERESTING AND HELPFUL INFO—

Reply
Sonia
January 3, 2019 10:56 pm

Good information.

Reply
Kathryn
January 3, 2019 10:57 pm

Good information

Reply
Debra Spencer Parry
January 3, 2019 11:07 pm

I eat all these foods and don’t look 65 nice article thank you

Reply
Robert Hosbach
January 3, 2019 11:07 pm

I love some of these foods and have good reasons to eat them more often

Reply
Brett Shortell
January 3, 2019 11:27 pm

Great info

Reply
Kathryn
January 3, 2019 11:31 pm

Very interesting article with great information.

Reply
Kimberly Anderson
January 3, 2019 11:37 pm

Great article. I had no idea how much the list of foods kept your skin healthy.

Reply
Pat
January 3, 2019 11:38 pm

Thank you. Very helpful.

Reply
Jackie Messenger
January 3, 2019 11:55 pm

Thank you. Very informative.

Reply
Karen
January 3, 2019 11:58 pm

Luckily I enjoy most of these foods!

Reply
Emily Espinoza
January 4, 2019 12:07 am

Interesting

Reply
Debbie
January 4, 2019 12:24 am

I dont drink but it sounds like wine can do a lot for many things. I love a lot of things that are on the list. Great information.

Reply
Susan
January 4, 2019 12:50 am

Thank you

Reply
Greg
January 4, 2019 12:55 am

Great information

Reply
Miranda
January 4, 2019 1:13 am

Great

Reply
Marie
January 4, 2019 1:21 am

Very informative. .thank you!

Reply
Vicki Koch
January 4, 2019 2:23 am

Great info

Reply
Kimberly
January 4, 2019 3:36 am

Awesome information!

Reply
Yolanda Davis
January 4, 2019 4:05 am

Good information.

Reply
Abrella Hawkins
January 4, 2019 6:04 am

I like most of the foods but I don’t drink wine or any liquor

Reply
Joanna Shillito
January 4, 2019 11:03 am

Good information…thanks

Reply
Tiffany Forman
January 4, 2019 12:27 pm

Bring on the dark chocolate!

Reply
Joe
January 4, 2019 12:43 pm

good to know

Reply
Juanita
January 4, 2019 12:56 pm

Thanks for the info

Reply
Kathy Torsney
January 4, 2019 1:34 pm

Thank you

Reply
tonia wolfe
January 4, 2019 2:06 pm

Great information!! Now that the holidays are over, I have to start eating healthier. I will definitely keep all these in mind as I switch up my diet.

Reply
Spencer Nothum
January 4, 2019 4:00 pm

Good information

Reply
Kimberly Anderson
January 4, 2019 4:19 pm

Very informative article

Reply
Donetta Browning
January 4, 2019 4:28 pm

REALLY ENJOYED THE READINGS ABOUT CHOCOLATE & SOY

Reply
Joshua
January 4, 2019 7:46 pm

Very good read.

Reply
Kara Stockton
January 4, 2019 10:35 pm

Great

Reply
Juanita
January 5, 2019 3:01 am

Thanks

Reply
Fatima Cahall
January 5, 2019 3:46 am

Good to know

Reply
Sandra
January 5, 2019 3:59 am

I already ate and drink everything on the list with only a few exceptions. Article is very informative

Reply
Laurie Lierman
January 7, 2019 2:40 pm

Good article

Reply
Aubrey Thomas
January 7, 2019 3:21 pm

Good to know! Thank you!

Reply
Mitch Davis
January 7, 2019 5:35 pm

This is a fantastic article. Though I eat 80% of the stated foods, my skin is no better. Maybe I am just blind to it?

Reply
Nancy
January 8, 2019 10:15 pm

Hi Mitch, it’s wonderful that you are eating 80% of the foods in the article. There are other variables that can affect our skin health.
I encourage you to reach out to our Health Coaches. I’m confident they can help.

You can reach our Health Coaches by calling (855)498-4643 or emailing coaches@thePHMP.com. They are available are 9-9 Monday-Friday, EST.

Reply
Brandi
January 7, 2019 7:01 pm

I am going to try these I can use things to stay young.

Reply
tamara fuller
January 8, 2019 12:21 am

Great info to know!

Reply
Kelli
January 8, 2019 1:55 pm

Great!

Reply
Ben Young
January 8, 2019 4:05 pm

Thanks

Reply
Brandy chandler
January 8, 2019 6:39 pm

Great article

Reply
Joe Wright
January 8, 2019 7:12 pm

Thanks

Reply
Sherry Z
January 8, 2019 7:14 pm

This article is very informative-I do enjoy most of the items listed.

Reply
Jennifer
January 8, 2019 7:17 pm

Great info

Reply
Jackie Blamble
January 8, 2019 7:28 pm

Good information!!!

Reply
Sandy
January 8, 2019 8:59 pm

Good article

Reply
Amy Ribble
January 9, 2019 1:00 am

Love this! So true

Reply
Gary Scott
January 9, 2019 2:14 am

Thanks

Reply
Brad Martin
January 11, 2019 10:25 am

I take fish oil pills and eat a few of the listed foods semi-regularly. Good information.

Reply
Jennifer
January 11, 2019 5:10 pm

Helpful

Reply
Jeri
January 16, 2019 12:38 pm

Good information

Reply
Judy
January 16, 2019 3:20 pm

Great information!

Reply
Cindy Jewett
January 21, 2019 6:51 pm

Thank you

Reply
Lisa Ann Sparks
January 29, 2019 11:13 pm

I usually have a glass of red wine every other day. I was aware of what it did for your heart, but not your skin! Who knew! Good information!

Reply
Kathryn
February 21, 2019 4:08 pm

Interesting article with great information

Reply

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