Proper nutrition is imperative for overall health and wellness — and it can also impact your skin quality.
From fighting harmful free radicals to smoothing fine lines and wrinkles, some foods are loaded with all the good stuff to support radiant skin. Other foods, however, not so much.
So, which foods are key in supporting good skin health? We’ll tell you. Read on as we explore the vast world of skincare to uncover the best foods for a healthy and glowing complexion.
Why Is Skin Health Important?
The health of your skin is fundamental not only for your physical appearance but, more importantly, because your skin performs many important tasks for your body. Yup, it’s true — some of the many functions of skin include:
- A cooling system via sweat
- The first line of defense against germs, bacteria, pathogens, and other icky organisms
- A water-proof casing for our entire body
- A sense organ that provides info about pleasure, pain, temperature, and pressure
- A reservoir to store blood
- Protection against the sun’s harmful UV rays
Needless to say, your skin is pretty essential — hence, why it’s so important to take care of it!
What Are the Signs of Poor Skin Health?
Think you might be lacking in the skincare department? Here are some of the tell-tale signs that your skin could benefit from a little support:
Sign #1: Dryness
If your skin is flakey, itchy, and drier than the Sahara Desert, stop what you’re doing and hydrate! More often than not, dry skin is indicative of dehydration, so drink up and slather on some moisturizing lotion or cream to quench your skin’s thirst.
Sign #2: Breakouts
Dealing with pimples along your jawline and chin? Breakouts in these areas could signal a possible hormone imbalance. Not to worry, though; this type of adult acne is very common among women. In other words — you’re not alone!
If you’re dealing with acne all over your face — especially along your T-zone — you may want to review your skincare habits to ensure you’re doing all that you can to support a clear complexion.
For instance, are you washing your face to remove make-up, dirt, and grime from your skin each night? Do you have a good exfoliator? Have you been getting plenty of rest?
If your skin keeps breaking out despite your best efforts, consider making an appointment with a dermatologist to help you de-code what your skin is trying to tell you.
Sign #3: Wrinkles
While you can’t completely avoid the signs of aging, you can prevent premature signs of it by caring for your skin. So if you’re noticing fine lines, wrinkles, and even sun spots — show your skin some love with better sun protection and healthy foods that support good skin health.
Speaking of which…
What Foods Are Best To Promote Healthy Skin?
Ready to eat your way to a flawless complexion? Here are some of the best foods to boost the health of your skin:
If you’re on a journey to healthy, dewy skin, skip the trek to your local beauty store and head to the seafood counter for some fresh salmon instead. This fatty fish is jam-packed with omega-3 fatty acids, which play a major role in combating wrinkles, preventing collagen breakdown, and reducing inflammation.
Not a fan of salmon? Mackerel is another fatty fish with a wide variety of pro-skin nutrients, like vitamin A, potassium, zinc, selenium, and copper.
Everyone knows that avocados and toast go together like peanut butter and jelly, but did you know that the bright, green fruit pairs beautifully with skincare, too?
Not only are avos high in healthy fats, but they’re also a great source of vitamin C and vitamin E — both of which are essential for the health and vitality of your skin.
You can add avocado to smoothies, salads, or sandwiches for a simple and delicious way to support your skin health — and your overall wellness.
#3: Green Tea
For unbelievably smooth skin, try swapping your morning cup of joe for a soothing mug of green tea. This coveted beverage is packed with polyphenols — a skin-lovin’ antioxidant and anti-inflammatory that can help reduce the amount of oil (aka sebum) your body makes.
Perfect for those with especially oily skin, some evidence suggests green tea is a solid option to ease acne, too.
Even more, green tea is thought to support digestive function and a healthy metabolism, which means it’s a win-win. Enjoy a cup of green tea to jumpstart your day or wind down in the evening, and reap the benefits.
#4: Sunflower Seeds
Sunflower seeds are not only a great protein-rich snack, but these little morsels are also known to be fabulous for the skin and hair. High in vitamins A, E, B3, B5, and more, sunflower seeds are considered a vital superfood for the skin.
The seeds do wonders for the integumentary system, from UV ray protection and boosting hair growth to even reducing cellular inflammation. So, if you’re on a mission to support your skin and achieve luscious locks and healthy nails, add sunflower seeds (or sunflower oil) to your diet. Trust us; you’re skin will thank you later!
#5: Sweet Potatoes
Sweet potatoes are rich in vitamin A and E, both essential to keep skin healthy, radiant, and supple. The beloved root vegetable also contains vitamin C, which helps boost collagen production to tighten the skin, and vitamin E, which acts as an antioxidant, helping protect cells from damage.
In addition to loading up on sweet potatoes, we recommend our grass-fed collagen peptide powder — Call Me Collagen. This unflavored, sugar-free formula has been clinically tested to improve hair thickness, enhance skin surface structure, reduce cellulite, and support nail growth and strength.*
Simply mix one tear stick into your beverage of choice daily before stirring, and enjoy!
If you’re not particularly fond of fine lines and wrinkles, you may want to consider adding berries to your diet. These naturally sweet treats are rich in vitamins, antioxidants, and alpha-hydroxy acids. Here are some of the best berries for skin health:
- Strawberries contain polyphenols to ward off sun damage.
- Raspberries are high in vitamin C to support a blemish-free complexion.
- Blueberries are full of stimulating vitamins to help rejuvenate skin plumpness.
- Blackberries are well-known for their antibacterial and anti-inflammatory benefits.
- Cranberries are incredibly high in vitamin C to boost hydration levels.
- Acai Berries are highly anti-inflammatory and may help minimize acne flares.
- Goji Berries contain fatty acids to help reinforce the skin’s moisture barrier.
Berries can be incorporated into your diet in many ways — top oats with mixed berries, enjoy them in a salad, add them into smoothies, or snack on them for a tasty way to get your skin-loving vitamins.
#7: Dark Chocolate
If you’re a chocoholic, then you’re in luck because dark chocolate (aka raw cacao) offers many awesome health benefits — hence why it’s considered a superfood. Some of the advantages to noshing on dark chocolate include:
- Sun damage protection
- Promotes cell growth
- Prevents premature aging
- Lightens scars and blemishes
- Reduces stress and inflammation
Note: When shopping for chocolate to support radiant skin, be sure to steer clear of white chocolate and milk chocolate. Although tasty, these types of chocolate are packed with empty calories, lots of sugar, and too much fat — and not the good kind! For maximum skin benefits, opt for dark chocolate with a high content of cocoa solids.
#8: Olive Oil
Olive oil is a nutrient-packed oil made from pressing olives before expressing their oil. Rich in healthy monounsaturated fats and antioxidants, olive oil is known to have quite a few skin benefits:
- Reduces signs of aging
- Increases collagen
- Promotes wound healing
- Boosts hydration
- Has anti-inflammatory properties
You can use olive oil in sauces or dressings, or drizzle it on top of your meals for an added boost.
#9: Bell Peppers
Want to turn back the hands of time to bring back your youthful appearance? Try adding bell peppers to your diet. These vibrant veggies taste delectable and are oh-so-good for the skin, thanks to their extremely high concentration of antioxidants. One serving is all you need to hit your daily vitamin C and A quota.
In addition to vitamin C and A, bell peppers are a great source of vitamin E, which is well-known for keeping the integumentary system vibrant, happy, and healthy.
Incorporate bell peppers into salads and meals or enjoy them as a snack with some dip for a skin-supporting pick-me-up.
Most people tend to shudder when they come across sardines, but the greasy fish that comes in a small tin can boost your skin’s health. What makes sardines so great for skin, you ask? Well, simply put, these tiny fish have more omega-3s than salmon. But, that’s not all…
Sardines also have more protein, calcium, iron, and B-12. So the next time you pass the sardines at your local grocery store, you may want to consider grabbing a few cans — especially if you’re on a mission to support your skin.
#11: Chia Seeds
Rich in plant-based omega-3 fatty acids (specifically alpha-linolenic acid or ALA), soluble fiber, and protein, chia seeds are a trendy superfood due to this coveted food’s ability to fight radical damage, soothe inflammation, and hydrate the skin.
Not sure how to use chia seeds? Try making chia seed pudding, sprinkle some on top of oatmeal, or make homemade granola bars.
Tip: Soak your chia seeds in water for a few minutes before adding them to your food so that they plump up!
Did you know that a kiwi has more vitamin C than an orange? Yep, it’s true — these tiny tart fruits are excellent sources of vitamin C, making them terrific choices to support healthy skin.
For an extra boost of support to your skin health, we recommend Good to Glow — aka, skin care in a capsule!* This incredible supplement contains vitamin C, biotin, and organic ashwagandha to tackle skin issues for people of all ages. Vitamin C can even help support healthy collagen production.
The next time you enjoy a hydrating slice of watermelon, remember that the unbelievably juicy fruit is much more than just a tasty snack. Every part of the food — from the flesh to the rinds and even the seeds — has a number of benefits for your skin. Here are some of them:
- The rinds are known to reduce redness and calm inflammation
- The seeds contain protein and fatty acids, as well as a variety of ceramides
- The entire superfruit is brimming with nutrients, such as vitamins A, C, and E
- Watermelon has a high concentration of water to aid with hydration
Watermelon is also rich in lycopene, a potent antioxidant that supports good circulatory health and protects the skin from harmful oxygen radicals that cause toxic buildup resulting in skin rashes, acne, and aging.
Of all the nuts in the world, walnuts and almonds are arguably the best for your complexion. Why? Because they contain a ton of nutrients, including omega-3 and omega-6 fatty acids, which help to keep the skin moist and supple. In one serving of walnuts, you’ll also find protein, zinc, vitamin E, selenium, and antioxidants — all nutrients your skin needs to stay healthy.
Almonds also contain protein, linoleic acid, riboflavin, niacin, copper, and magnesium.
Although more research is needed, experts believe that a diet high in the mineral magnesium may play a major role in slowing down the aging process. The essential fatty acid (linoleic acid) is also known to prevent skin dryness.
Enjoy a handful of nuts as a snack, make your own energy bars, or top salads with chopped nuts for an omega-3 rich way to get your skin health back on track.
Not only is yogurt a tasty source of protein, but it’s also loaded with probiotics. What are probiotics, you ask?
Simply put, they are live, friendly bacteria that help fight swelling — including the kind of swelling that worsens certain skin conditions. But that’s not all; probiotics can help with skin sagging, too!
If yogurt isn’t exactly your cup of tea, we recommend Clear Skin Probiotics. This doctor-developed formula is made with clinically tested strains of probiotic bacteria that work to balance the skin’s microbiome, reduce the number of acne pimples, and improve skin pores, dryness, and redness.*
A Final Word
Healthy foods rich in essential nutrients benefit your overall health and wellness and your skin. In other words, what you include in your diet can influence the appearance of your complexion — so load up on fresh fruits and veggies to eat your way to glowing skin!
Here at Love Wellness, we’re your one-stop shop for the best women’s wellness and personal care products on the market. Whether you’re experiencing less than favorable skin, an angry gut, or confusing vaginal issues, you can always count on us to have just what you need to feel good in your skin.
Accessible, affordable, educational, and made with love by experts who have been there too. Check us out today and discover clean products that fit your body’s needs. And remember — with us, you’re never alone.
Keep Your Skin Healthy | NIH News in Health
10 Signs of Poor Skin Health – With Cures & Treatments | Brainz
What is the benefit of collagen in your diet? | Gundersen Health System
Green tea polyphenolic antioxidants and skin photoprotection (Review) | Pub Med.
Skin care uses of sunflower seed oil | NPIN
Prospective randomized controlled pilot study on the effects of almond consumption on skin lipids and wrinkles | PMC