Evidence Based

12 Best Foods For Skin Health

Healthy skin requires a balanced diet, not just a healthy skincare routine.

The skin is the body’s largest organ, so it’s important to eat a wide variety of foods.

One of the main benefits of a nutritious diet is that it improves skin health.

Below you will find the best foods for skin health.

1. Fatty Fish

Foods For Skin Health: salmon

Fatty fish are great allies for skin health as they are a rich source of omega-3 fatty acids.

First, omega-3 fatty acids help keep skin supple, thick, and hydrated.

Second, omega-3 fights inflammation that can lead to acne and redness. They even help reduce sensitivity to the impact of UV rays.

According to studies, fish oil supplements are beneficial in fighting inflammation and autoimmune diseases such as psoriasis and lupus.

In addition, fatty fish provide us with a large amount of vitamin E, protecting the skin by fighting free radicals and inflammation.

Finally, fish provide us with zinc. The deficiency of this mineral can cause inflammation, injuries, and a delay in the healing of wounds.

2. Avocados

Foods For Skin Health: avocado

Avocados provide us with healthy fats, which have several benefits for the skin’s health, such as improving its flexibility and hydration.

According to research, consuming healthy fats such as avocado helps to have more flexible and elastic skin.

In addition, other preliminary studies have found that avocados can protect our skin against the impact of UV rays.

On the other hand, a 100 gram serving of avocado provides us with 14% of the DV of vitamin E and 11% of the DV of vitamin C. Both vitamins help improve skin health.

Vitamin E protects the skin from oxidative damage, while vitamin C promotes collagen production (the main protein for healthy skin).

3. Walnuts

walnuts for healthy skin

Walnuts provide us with a large amount of omega-3 and omega-6 fatty acids.

While omega-6 fatty acids cause skin inflammation, omega-3 fatty acids help counteract this effect.

In addition, walnuts contain vitamin E, selenium, and zinc.

Zinc acts as a barrier that protects the skin.

4. Sunflower Seeds

Sunflower seeds for healthy skin

Sunflower seeds are great allies for maintaining skin health.

A 28-gram serving of sunflower seeds provides us with 49% of the DV for vitamin E, 14% of the DV for zinc, 41% of the DV for selenium, and 5.5 grams of protein.

5. Sweet Potatoes

sweet potatoes for healthy skin

Beta-carotene turns into vitamin A once it enters the body.

Sweet potatoes provide us with such an amount of beta-carotene to exceed the DV of vitamin A by six times.

Beta-carotene acts as a natural sunscreen, preventing cell death, hydrating the skin, and giving the skin an orange color.

6. Red and Yellow Bell Peppers


Bell peppers are also a rich source of beta-carotene.

One cup (149 g) of red bell pepper gives us 156% of the DV for vitamin A. Not only that, but it also contains 211% of the DV for vitamin C.

According to a study in women, consuming high levels of vitamin C reduces the risk of having dry and wrinkled skin.

7. Broccoli

broccoli for healthy skin

Broccoli is also very beneficial for skin health as it provides us with zinc, vitamin A and vitamin C.

It also gives us lutein, a carotenoid that protects the skin against oxidative damage.

Not only that, but broccoli also contains a compound called sulforaphane, which reduces the risk of skin cancer.

In addition, this compound protects us from sun damage by neutralizing free radicals.

Finally, sulforaphane gives us high levels of collagen.

8. Tomatoes

health benefits of tomatoes

Tomatoes are good for skin health because they provide vitamin C and a carotenoid called lycopene.

Lycopene protects the skin against sun damage while preventing wrinkles.

You can consume tomatoes with fatty foods such as olive oil and cheese to increase the absorption of the carotenoids.

9. Soy

soy beans
Soy Beans

Soy is a rich source of isoflavones, which are beneficial for skin health.

According to one study, consuming soy every day for 8-12 weeks reduces wrinkles and improves skin elasticity.

Also, the research found that soy improves skin dryness and increases collagen in postmenopausal women.

Soy isoflavones also protect our skin against UV damage.

10. Dark Chocolate

Dark chocolate

Chocolate is also suitable for skin health.

In one study, researchers found that consuming cocoa powder every day for 6 – 12 weeks helps hydrate the skin and protect it from sun damage.

According to another study, eating 20 grams of dark chocolate per day helps to resist twice the damage caused by the sun.

Other studies have also shown similar effects and even found improvements in the appearance of wrinkles.

11. Green Tea


Green tea provides compounds called catechins that help protect the skin from the action of the sun.

According to a study, consuming green tea every day for 12 weeks reduces the redness caused by sun exposure.

In addition, green tea provides hydration and elasticity and fights the roughness of the skin.

Green tea should not be consumed with milk as it reduces the effects of the antioxidants in the tea.

Green tea is one of the best food for skin health.

12. Red Grapes

Red Grapes

Red grapes provide us with resveratrol, a compound that reduces the effects of aging.

One study found that it helps reduce the production of free radicals, which damage skin cells.

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12 best foods for skin health