The Best Foods for Healthy Skin

When it comes to skincare, it’s obvious that we focus on what we put on our body- lotions, toners and different serums all impact our skin’s health. However, what we put in our body is just as important as what we put on it. Eat your way to healthier, more beautiful skin with these nine super-foods.


Strawberries are high in Vitamin C (even higher than oranges, in fact), which is responsible for anti-aging and collagen production. What’s more, strawberries are full of two very important acids- salicylic and ellagic acid. Salicylic acid, a commonly found ingredient in skincare products, is responsible for cell turnover and promotes elasticity. Ellagic acid repairs and fights damage from UV radiation, such as wrinkles and dark spots. Between the two, its hard to find a better winning combination for skin care ingredients.

Fatty Fish

Fish that are high in essential fatty acids (EFAs), such as tuna, salmon, and mackerel provide our skin with necessary nutrition needed to keep it looking supple and wrinkle-free. Studies have shown that Omega 3 Fatty Acids, most commonly found in fish, help the skin stay hydrated, as well as aid the skin in wrinkle and sun damage repair.

Number of Seeds in a Tomato

Number of Calories in a Strawberry


Tomatoes are a good source of lycopene, which works to slow aging on the cellular level. This photo-chemical also acts as a chemical sunscreen, reducing your skin’s risk of being damaged by the sun. While it’s no substitute for physical sunscreen, any added protection your skin can get from UV radiation ensures that it will remain damage-free. Tomatoes are also rich in another powerful skincare ingredient: Vitamin A. In the world of skincare, Vitamin A goes by the name “retinoid.” Retenoids have the ability to smooth wrinkles, promote collagen, and brighten your complexion, giving it the reputation as one of the most important ingredients in your skincare routine.


In the past, avocados have gotten a bad reputation for being full of fat. However, these fats are what make avocados so good for our skin. Avocados are full of a monounsaturated fatty acid by the name of oleic acid. This acid works to repair the moisture barrier of our skin, helping to keep it soft and hydrated. Fatty acids have been found to be crucial in maintaining a healthy, glowing complexion. As a plus, avocados contain an antioxidant known as lutein. Lutein works to promote water content and elasticity in our skin.

Sweet Potatoes

Much like the avocado, sweet potatoes have gotten a bad reputation in the past as well. Sweet potatoes, however, are much more than what meets the eye. They are essentially the world’s most delicious multi-vitamins. Sweet potatoes contain high levels of Vitamin A, B1,B2, B3, B6, C, biotin, and most notably, potassium and iron. Potassium works to help the skin maintain healthy levels of moisture while iron increases blood flow. As a result, a healthy dose of potassium and iron gives the skin a dewy, youthful glow.


Even though spinach is known for its high iron content, it also contains other powerful nutrients that help keep our skin healthy. Spinach has high levels of Vitamin K, which can aid in reducing the appearance of scarring, dark spots, and stubborn under-eye circles. Vitamin K also aids in blood circulation and has anti-inflammatory properties that work to reduce the swelling of stubborn pimples.

Green Tea

While technically not something you can eat, sipping on green tea has been proven time and time again to promote healthier, glowing skin. Green tea is rich in polyphenols, which have anti-oxidant and anti-inflammatory properties. Studies have shown that the polyphenols are able to reduce damage caused by UV radiation, as well as prevent future damage. Not only can sipping green tea help repair and prevent sun damage,but the anti-inflammatory properties are also able to soothe irritated skin and reduce the severity of acne breakouts.

Bell Peppers

Red, green or yellow, all bell peppers are rich in Vitamin E, a crucial vitamin for healthy skin. Vitamin E works to quench dry skin and allow it to better retain moisture, making it less likely to wrinkle or sag. As with most vitamins, Vitamin E also has anti-aging properties that can reduce damage from outside factors like sun damage and carcinogens.

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