Best Foods for Skin

Believe It or Not Better Skin Doesn’t Just Happen

You need to work at it. Our best foods for skin list gives you one more tool you can use to give your skin every advantage against the effects of aging.

Help get rid of dry skin, wrinkles and fine lines, age spots, sun damage, and other skin conditions such as acne and eczema by eating the kinds of foods your skin loves.

Science has been showing us that diet plays an extremely important role in the health of your skin.

Bad eating habits strip the body of essential nutrients and lead to an unhealthy digestive imbalance and the development of toxins, resulting in unhealthy, unattractive skin.

A good detox program is recommended before adopting a healthy diet.

A good cleansing of the digestive system, the practice of good daily skin care, and adopting healthy eating habits will do wonders for your skin and increase the effectiveness of any skin care product you might consider using.    

Our 16 Best Foods for Skin

Avocados

This fruit is a great source of Vitamin C and Vitamin E, which together form a powerful anti-aging team. Vitamin C also helps in the formation of collagen, the proteins that help keep your skin looking supple and young. Avocados are high in healthy monounsaturated fats and help prevent dry skin. 

Berries

Berries are loaded with antioxidants and phytochemicals that help to fight the free radicals that cause damage to skin cells. Take your pick from among raspberries, cranberries, blackberries, acai berries, and blueberries. Of these, blueberries may be the best for your skin. Blueberries have extremely high levels of antioxidants, among the highest of any food. They also contain riboflavin, fiber, and Vitamins C and E, which help to ward off the aging of skin.

Carrots

A deficiency of Vitamin A could lead to dry skin patches. As luck would have it, we have carrots, which have high levels of beta-carotene, which the body converts to Vitamin A. Carrots are also rich in Vitamin C and other nutrients that promote collagen development and protect the skin from premature aging. Eating carrots can also lead to the development of a natural sunscreen for some people who are especially susceptible to sun-damaged skin. (Please note, eating carrots alone is no substitute for a good sunscreen.)

Chocolate

Dark Chocolate, that is. Dark chocolate is packed with flavonols, a type of antioxidant commonly found in fruits and vegetables, but in much higher concentrations. Here’s all you need to know: a study appearing in The Journal of Nutrition found that women who drank cocoa containing 326 milligrams of flavonols (think along the lines of your standard Hershey's Special Dark bar) enjoyed better skin texture and were better protected against skin-damaging ultraviolet rays than women who drank the same beverage containing low  amounts of flavonols. 

Dairy Products

Vitamin A is essential for healthy skin, and dairy products provide Vitamin A directly. This is especially beneficial for persons whose bodies may have trouble converting beta-carotene to Vitamin A. Carrots are high in beta-carotene, and are great for skin, but certain health conditions may impede the conversion to Vitamin A. In those cases, dairy products are a great option.

Green Leafy Vegetables

Salads loaded with dark green leafy vegetables such as spinach and kale offer high levels of  hyaluronic acid, which helps keep your skin’s moisture at a healthy level, makes your skin more supple, and reduces wrinkles. These dark leafy greens also contain Vitamin A, which helps keep your skin healthy. Studies suggest the folate in these greens could play a role in the repair and maintainance of DNA, enhancing the ability of cells to renew themselves and reducing the risk of cell damage that can lead to cancer. 

Green Tea

The anti-inflammatory, antibacterial, and antiviral properties of green tea, the result of its high levels of antioxidant-rich polyphenols, are well documented. Vitamins C, D, and K, riboflavin, calcium, magnesium, zinc, and iron, also present in green tea, provide your body and skin a host of healthy benefits. Studies have shown that regular use of green tea can reduce the risk of damage from the sun’s ultraviolet rays, and thus reduce the risk of skin cancer. Drinking anywhere from two to six cups of “hot” green tea a day may help prevent skin cancer and reverse skin damage (when hot, green tea releases catechins, which are antioxidants that are especially adept at fighting inflammation and cancer these properties  gradually diminish as the tea cools). Because it is so beneficial for your skin, green tea is often incorporated into skin creams and other skin care products and applied directly to the skin.

Nuts

The following three types of nuts are especially helpful for healthy skin:

• Almonds have high amounts of the potent antioxidant, Vitamin E, which protects the skin from ultraviolet light, and other skin-harmful environmental factors, leading to less damage to exposed skin. As a bonus, eating almonds every day will also help keep your arteries clear of cancer-causing free radicals.
  
  
• Brazil Nuts contain mineral selenium, which is required for the production of glutathione, an antioxidant that helps maintain a healthy immune system. Glutathione neutralizes free radicals that can cause the deterioration of two substances that are critical to the skin’s health and youthful appearance: collagen and elastin. The selenium in Brazil nuts also helps fight infections of the skin and may also help some persons suffering from acne. Selenium is good for healthy hair and nails as well.
  
  
• Walnuts, like salmon and flaxseed oil, are rich in omega-3 oils, which help keep your skin supple and healthy.

Oils

The best oils are rich in monounsaturated and polyunsaturated fats. These contain anti-inflammatory antioxidants that help maintain the integrity of the skin’s collagen, which keeps the skin looking younger. Extra virgin or cold-pressed are the best forms of healthy oils. Oils that have been cold pressed or undergone the expeller process retain their nutritional properties because their preparation is limited to pressing, heating and bottling.  Stay away from commercially processed oils, which undergo so many different steps that they end up stripped of their nutrients.

• Olive Oil – As much as we may think fat-free diets are good for us, the reality is that our bodies and our skin need essential fatty acids to maintain good health. Olive oil contains these good fats, which help your skin look more elastic and radiant, helping your skin  preserve its natural oils. Olive oil does not contain saturated or hydrogenated fats, which are bad for you. It does contain healthy monounsaturated fats, which help strengthen cell membranes. Extra Virgin Olive Oil contains the highest levels of antioxidants and oleic acid, which may help lower cholesterol levels. The health benefits of olive are diminished when you heat it, so instead, sprinkle it right from the bottle onto your salad or any other food for a tasty healthful treat.
  
  
• Safflower Oil contains omega-6 fatty acids that form a wonderful moisturizing agent, especially for persons who have to endure dry, itchy, flaky skin. Safflower oil may help eczema sufferers and other similar skin conditions. Borage oil, soybean oil, and corn oil provide comparable benefits.

Juices

Juices offer a tasty, refreshing way to get nutrients into your blood stream quickly.

• Pomegranate Juice - The anthocyanins contained in pomegranate juice help strengthen capillary walls. These tiny blood vessels supply your skin with oxygen and essential nutrient to keep it healthy. Pomegranate juice may also help prevent spider veins.
  
  
• Grapefruit Juice contains lots of Vitamin C, which supports the production of collagen, which in turn, will give your skin that youthful radiance we all aspire to and help to prevent  wrinkles.
  
  
• Carrot Juice– Lots of Vitamin A and Vitamin C. See our discussion of “Carrots,” above.

Salmon

You can include fresh tuna, sardines, and mackerel in this discussion as well, as all contain high levels of omega-3 fatty acids. These fatty acids strengthen the cell membrane, allowing nutrients to enter and keeping harmful substances out. Stronger cell membranes also keep the skin moisture at healthy levels and improves the suppleness and elasticity of the skin, giving it a youthful radiance and preventing drying out and wrinkling. Salmon is also rich in selenium, which ensures the proper functioning of elastin and collagen in the skin.

Seeds

Seeds are a versatile nutritional food, easy to eat as they are, or to add to other foods, such as salads, yogurts, oatmeal, vegetables, or smoothies to create additional taste sensations.

• Sunflower Seeds have loads of Vitamin E, an effective anti-aging antioxidant for your skin. The essential fatty acids found in sunflower seeds also help keep your skin naturally moisturized, supple, and soft. Sunflower seeds also help keep your skin naturally moisturized, supple, and soft and may be beneficial for persons suffering from acne, psoriasis, and atopic dermatitis.
  
  
• Flaxseeds are rich in omega-3 fatty acids, which help to keep your skin properly hydrated, thus reducing the appearance of wrinkles and fine lines. They also help to reduce spots on your skin as well as skin irritation and redness.

Sweet Potatoes

Like carrots, sweet potatoes are rich in beta-carotene, which is needed to produce skin-friendly Vitamin A in the body, and Vitamin C, whose skin benefits (e.g., essential to collagen production and reduction of wrinkles) have been established. Sweet potatoes also contain Vitamin E, which works together with Vitamin C to protect and enhance the health and appearance of your skin.

Tomatoes

The high level of the powerful antioxidant and phytochemical, lycopene, is what makes tomatoes a great food for rejuvenating your skin. Tomatoes help protect the skin from the harmful effects of the sun and also work to repair skin cells. Unlike healthy oils, which lose their nutritional value when they are heated, tomatoes are most beneficial for your skin and overall health when cooked. For men, lycopene is also considered a great antioxidant for prostate health.

Tuna

We mentioned fresh tuna in our “Salmon” discussion, above, but an often overlooked skin-friendly food is canned tuna. The reason for this is the presence of selenium, which protects the protein elastin, and helps protect the skin from the sun’s ultraviolet rays. Elastin, as the name implies, keeps your skin “elastic” or supple, and keeps it from drying out.

Whole Grains

Whole grain breads and cereals contain high levels of B vitamins, which work to keep your skin functioning normally. If you haven’t yet, you should be replacing all those foods made with refined flours with foods made with whole grains. The simple carbohydrates in white bread, white pasta, cakes and other refined flour products have little nutritional value. They also affect insulin levels in your body and can lead to skin inflammation and breakouts. Whole grains are complex carbohydrates, which help you maintain proper insulin levels. In addition, whole grains contain zinc, which may help against acne, and selenium, which as we have noted above under “Brazil nuts”  and “Salmon,” is a powerful contributor to skin health.

Water

Though not a food, pure, clean water (not water used to brew tea or coffee) is one of the most important elements in good skin care and should be a part of your daily diet. Not only does water keep your body and skin properly hydrated, the action of water in your body facilitates the entrance and circulation of nutrients into your blood stream and cells, while at the same time promoting the exit of toxins and waste from your body and skin. Two liters (slightly more than two quarts) per day will help keep your skin looking healthy and young.

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Consider A Good Detox Program and Diet Program

Use this best foods for skin list to help you get started in adopting a healthy diet that will lead to rejuvenated, beautiful skin! A good way to start a new diet is to first undergo a brief cleansing period using a good detox program to maximize results.

You may also want to check out what may be the best diet program for losing weight, getting healthy, and rejuvenating your skin anywhere on the Internet. The free presentation alone is packed with more useful information about what foods to avoid and what foods to include in your diet than most diet books on the market.