While quality skincare products matter, your diet also plays a role in skin health. Eating the right foods can address issues like redness, breakouts, sun protection, and aging. A health coach emphasizes that the food you eat provides the necessary elements for skin protection, repair, and renewal, highlighting the powerful connection between diet and skin health.
The best foods for skin are:
Salmon
Salmon is abundant in omega-3 fatty acids like EPA and DHA, known for benefiting the skin. These fats aid in preserving skin moisture, decreasing inflammation, and enhancing overall skin well-being. Moreover, the presence of proteins in salmon assists in generating collagen, which boosts skin flexibility and tone. The amalgamation of omega-3s and proteins found in salmon plays a role in fostering a more vibrant and healthy skin appearance.
Almonds
Sure! Almonds can be great for your skin. They have vitamins and healthy fats that help keep your skin soft and moisturized. They also have antioxidants that protect your skin from damage and aging. Eating almonds and using almond oil on your skin can make it look and feel better!
New studies with women after menopause found that eating two small servings of almonds each day could possibly make wrinkles and skin spots less noticeable.
Avocados
Avocados are good for your skin. They have healthy fats and vitamins that can make your skin feel smooth and nice. These vitamins also help protect your skin from getting hurt and keep it looking young. Eating avocados might help your skin stay healthy!
The stuff in avocados can stop the sun from hurting your skin. This helps avoid things like wrinkles, spots, and skin looking old. It also stops the skin from getting dry and flaky.
Blueberries
Blueberries have something called anthocyanin pigments that make them blue. These pigments help the skin stay stretchy and keep things in place. They also shield the skin from sun damage.
Red Grapes
Red grapes have something called resveratrol. It’s like a protector that slows down things called free radicals, which can hurt skin cells and make skin get old faster.
Raw Walnuts
Another nut that really helps the skin is the walnut. It has lots of omega-3 and omega-6 fatty acids, even more than other nuts.
Also, they have lots of vitamin E, good fats, and zinc. These are things your skin really needs to stay in good shape.
Green Tea
Green tea is super good for you. It helps with things like making your body less swollen and keeping your mood happy. Plus, it does really great things for your skin, too.
Green tea has something called catechin that’s like a superhero. It makes your skin more bouncy, thick, and not dry. It can also help if your skin gets too red or irritated from too much sun.
Beets
Beets have a good amount of lycopene, which is a natural compound that helps protect your skin from the sun. But what’s really great for your skin is that beets also help your body detox, which is important for having clear and healthy skin. There are substances in beets called betalains that make your liver work better and help your body make an important detoxifying nutrient called glutathione.
Kiwi
Kiwis have even more vitamin C than oranges. Vitamin C helps make collagen, which keeps your skin hydrated and soft.
Tomatoes
Tomatoes contain antioxidants like lycopene that help shield the skin from damage caused by free radicals, contributing to healthier skin.
Pumpkin Seeds
You can eat pumpkin seeds all year. They have a lot of zinc, which can lower the bacteria that cause blemishes. Zinc in pumpkin seeds also controls how much oil your skin makes and helps with collagen for healing.
Broccoli
Broccoli has lots of vitamin A, C, and zinc. It also has something called sulforaphane that might stop skin cancer and protect from sunburns.
Red and Yellow Bell Peppers
When you choose bell peppers, go for red and yellow ones. They have lots of beta-carotene, like sweet potatoes. They’re also rich in vitamin C that makes collagen, keeping skin smooth and firm.
Sauerkraut
The food you enjoy at outdoor gatherings can actually benefit your skin. Choosing lacto-fermented sauerkraut (fermented with lactic acid, not heat-treated), not the kind that’s preserved on shelves. Sauerkraut helps improve your microbiome, the tiny organisms living on and in your body, which is linked to healthy skin.
When your body’s tiny organisms are balanced, it reduces swelling and helps absorb nutrients, making your skin glow.
Sweet Potatoes
Orange potatoes have lots of beta carotene, a nutrient in plants that becomes vitamin A in our bodies.
Beta carotene works like a sunscreen, shielding from sunburn and stopping skin cells from dying because of too much sun.
Leafy Greens
Spinach and kale, which are leafy greens, are super healthy and have many good effects, including making your skin better.
Spinach is really good for your skin. It has lots of vitamin C and electrolytes. Vitamin C helps shield the skin from sunlight and helps make collagen.
Leafy greens have lots of vitamins and minerals. They also have antioxidants that might lower the chances of getting certain types of skin cancer.
Yogurt
If you have yogurt every day, your skin benefits.
Yogurt is full of protein and has probiotics, which are helpful live bacteria. These bacteria fight against skin sagging and problems like psoriasis, acne, and atopic dermatitis.
Olive Oil
People have used olive oil to make their skin look better for a long time. Jennifer Lopez, for example, believes it’s what gives her skin its special shine.
Olive oil has something called phenols that are antioxidants. These antioxidants might help make psoriasis and eczema symptoms better.
Watermelon
Since staying hydrated is important for healthy skin (so remember to drink water!) that eating watermelon can also be good.
Watermelon is mostly water, about 92%, and has a lot of potassium, an electrolyte that keeps you hydrated and stops your skin from getting dry. It also has plenty of vitamin C.
Pomegranates
These yummy fruits have something called ellagic acid that stops harmful things from happening in our cells. This helps prevent collagen from breaking down and stops wrinkles from starting, according to Hart. They also have lots of antioxidants that slow down the damage that leads to signs of aging skin.
Carrots
Guess what? Eating carrots can help you sleep better and that’s good for your skin too.
Carrots have lots of magnesium, which calms down our muscles and nerves. If you don’t have enough magnesium, you might not sleep well. Not sleeping enough is bad for your skin. So, these carrots with beta carotene are important for staying healthy.
Hemp seeds
Hemp seeds have all the protein you need to build and fix cells. They also give you lots of iron and zinc, which are important for looking good. Hemp seeds also have something called gamma-linolenic acid, a fat that helps skin and heals eczema. You can put a spoonful or two on your yogurt, salad, or in a smoothie.
Mangos
Mangos are yummy to eat, and guess what? They’re good for your skin too!
Mangos contain carotenoids and vitamin C, which have been shown to reduce wrinkles, improve skin hydration, and produce collagen to help keep skin healthy,” Smithson says. “Vitamin C is important to assure your skin is strong and can combat wounds.”
And the amount that you consume is critical. A study showed a ½ cup portion of mango consumed four times per week offered a reduction in wrinkles but consuming a higher amount of mango increased wrinkles.