Home Skin Care Top Foods to Eat for Better Skin

Top Foods to Eat for Better Skin

by Richard Smith

Nutrition is essential for good health. A bad diet may mess with your metabolism, make you gain weight, and even harm your organs like your heart and liver.
However, what you eat has an impact on another organ: your skin.
As scientists understand more about nutrition and the human body, it’s becoming evident that what you eat has a big impact on your skin’s health and ageing.

This article examines 10 of the finest meals for maintaining skin health.

Fatty Fish

Salmon, mackerel, and herring are high in omega-3 fatty acids, which are good for your skin. They’re high in omega-3 fatty acids, which are essential for keeping skin healthy.
Omega-3 fatty acids are essential for maintaining healthy skin that is thick, supple, and hydrated. In fact, a lack of omega-3 fatty acids may lead to dry skin.

Fish oil contains omega-3 fatty acids, which help to decrease inflammation, which may cause redness and acne. They may even make your skin less vulnerable to UV radiation from the sun.

Fish oil supplements have been shown in certain trials to aid with inflammatory and autoimmune skin disorders including psoriasis and lupus.

Vitamin E, one of the most essential antioxidants for your skin, is found in fatty fish.

Getting adequate vitamin E is critical for protecting your skin from free radical damage and irritation (5Trusted Source).

This sort of seafood is also a good source of high-quality protein, which is important for keeping your skin’s strength and integrity (5Trusted Source).

Finally, fish contains zinc, which is necessary for the regulation of the following:

  • Inflammation
  • Skin health in general
  • The development of new skin cells
  • Skin irritation, lesions, and delayed wound healing are all symptoms of zinc deficiency.


Avocados provide a lot of good fats. Many activities in your body, including the health of your skin, are aided by these fats.

It’s critical to consume enough of these fats to maintain skin flexibility and hydrated.

Large research involving over 700 women discovered that a high total fat consumption — especially the sort of good fats found in avocados — was linked to elastic, bouncy skin.

Avocados also contain components that may help protect your skin from UV damage, according to preliminary studies. Wrinkles and other indications of ageing may be caused by UV damage to your skin.

Avocados are also high in vitamin E, an essential antioxidant that helps protect your skin from oxidative stress. The majority of Americans are deficient in vitamin E.

Vitamin E, it turns out, is more effective when coupled with vitamin C.

Vitamin C is also necessary for good skin. It’s necessary for your skin to produce collagen, which is the key structural protein that maintains it firm and healthy.

Vitamin C insufficiency is uncommon these days, but it may cause dry, rough, and scaly skin that bruises readily.

Vitamin C is an antioxidant that protects your skin from oxidative damage produced by the sun and the environment, which may cause ageing indications.

Vitamin E is 14 per cent of the Daily Value (DV) and vitamin C is 11 per cent of the DV in a 100-gram serving, or roughly 1/2 an avocado.


Walnuts contain a number of qualities that make them an ideal diet for maintaining skin health.

They’re an excellent supply of vital fatty acids, which your body can’t produce on its own.

In fact, they contain more omega-3 and omega-6 fatty acids than most other nuts.

Inflammation, particularly inflammatory skin diseases like psoriasis, may be exacerbated by a diet heavy in omega-6 fats.

Omega-3 fats, on the other hand, decrease inflammation throughout your body, including your skin.

Omega-6 fatty acids are abundant in the Western diet, whereas omega-3 fatty acid sources are few.

Walnuts may help combat the inflammatory response to excessive omega-6 since they have a healthy ratio of these fatty acids.

Walnuts also include additional nutrients that your skin needs to perform correctly and remain healthy.

Walnuts provide 8% of the daily value for zinc in one ounce (28 grammes).

Zinc is required for your skin’s barrier function to work correctly. It’s also required for wound healing as well as the fight against infections and inflammation.

Walnuts include 4–5 grammes of protein per ounce, as well as tiny levels of the antioxidants vitamin E and selenium.

Sunflower seeds.

Nuts and seeds, in general, are wonderful providers of skin-boosting nutrients.

Sunflower seeds are a great illustration of this. Sunflower seeds include 49 per cent of the daily value for vitamin E, 41 per cent of the daily value for selenium, 14 per cent of the daily value for zinc, and 5.5 grammes of protein per ounce (28 grammes).

Sweet potatoes:

Plants contain beta carotene, which is nutrition. It works as a provitamin A, meaning it may be turned into vitamin A in the body. Oranges and vegetables including carrots, spinach, and sweet potatoes contain beta carotene.

Sweet potatoes are a good source of beta carotene, with one 1/2-cup (100-gram) meal providing more than six times the daily value of vitamin A.

Beta carotene and other carotenoids work as natural sunblocks, which helps to keep your skin healthy.

When this antioxidant is ingested, it is absorbed into your skin and helps to protect your skin cells from the sun. This may aid in the prevention of sunburn, cell death, and wrinkled, dry skin.

Intriguingly, high levels of beta carotene may give your skin a warm, orange hue, leading to a more youthful look.

Bell peppers, red or yellow

Bell peppers, like sweet potatoes, are high in beta carotene, which your body converts to vitamin A.

One cup (149 grammes) of chopped red bell pepper provides 156 per cent of the daily value for vitamin A.

They’re also high in vitamin C, making them one of the greatest sources. This vitamin is required for the production of collagen, a protein that maintains skin tight and strong.

A single cup of bell pepper (149 grammes) has 211 per cent of the daily value for vitamin C.

Women who ate sufficient vitamin C had a lower risk of wrinkled and dry skin as they got older, according to major observational research.


Broccoli has several vitamins and minerals that are beneficial to skin health, such as zinc, vitamin A, and vitamin C.

Lutein, a carotenoid similar to beta carotene, is also present. Lutein protects your skin from oxidative damage, which may cause it to wrinkle and become dry.

Broccoli florets, on the other hand, contain a unique component called sulforaphane, which has a long list of possible health advantages. It may even have anti-cancer properties, such as in the case of some forms of skin cancer.

Sulforaphane is also a potent antioxidant that protects against solar damage. It acts in two ways: it neutralises dangerous free radicals and activates your body’s other defensive mechanisms.

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.

Evidence suggests sulforaphane may also help maintain collagen levels in your skin.


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.

Because tomatoes are rich in 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.


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 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, which helps keep your skin smooth and strong.

These 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.

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 experienced 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.

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.

Several other studies have observed similar results, including improvements in the appearance of wrinkles. However, keep in mind that at least one study didn’t find significant effects.

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

What you eat can significantly affect 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.

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Disclaimer: Please understand that any advice or guidelines revealed here are not even remotely a substitute for sound medical advice from a licensed healthcare provider. Make sure to consult with a professional physician before making any purchasing decision if you use medications or have concerns following the review details shared above. Individual results may vary as the statements made regarding these products have not been evaluated by the Food and Drug Administration. The efficacy of these products has not been confirmed by FDA-approved research. These products are not intended to diagnose, treat, cure or prevent any disease.

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