Last Reviewed on March 16, 2021 by Alice Pien, MD & Asher Milgrom, PhD
Foods are a huge part of dictating how we look and feel on the inside, which is a direct reflection of how we look on the outside.
Top 5 Foods that are Good for Your Skin
Making sure that you are working hard to dictate your own beauty and health in the new year is why we put together this list.
#1 – Seafood = Calm and Moisturized Skin
Active components: Omega-3 fatty acids and zinc
Healthy Skin Benefits: Calm and moisturized skin
Most of us have heard that fish can be really good for our overall health but it is also one of the best foods for healthy skin. Many types of fish and shellfish can work wonders for the skin, especially oysters and fatty fish like salmon. The primary nutrients that make fish so good for your complexion are zinc and omega-3 fatty acids.
Omega-3 Fatty Acids = Healthy Skin
Increasing omega-3 intake can reduce dryness and inflammation, and can help to prevent pre-mature aging.
Studies have shown that getting too little omega-3 may contribute to inflammatory disorders like eczema and psoriasis.
Omega-3 fatty acids can also help keep our arteries clear, improving circulation throughout our bodies and maintaining the healthy appearance of our skin.
Zinc is Great for Acne
Zinc also assists in new-cell production and the sloughing off of dead skin, giving the skin a healthy glow. These incredible benefits can also be found in flaxseed oil and walnuts.
#2 – Citrus Fruits = Smooth and Taut Skin
Active components: Vitamin C
Healthy Skin Benefits: Smooth and taut skin
The best fruits for your skin contain vitamin C.
Vitamin C Stimulates Collagen Production
Vitamin C is a prime skin-care ingredient because it aids in the body’s production of collagen, a protein that forms the basic structure of your skin. Collagen breakdown, which starts speeding up exponentially around the age of 35, can leave your skin looking less vibrant and saggy.
Consuming extra vitamin C in fruits like oranges, grapefruits, blueberries, blackberries and tomatoes can help tighten the skin and prevent wrinkles. Vitamin C also helps to fight inflammation, and its antioxidant properties can neutralize the free radicals (highly reactive oxygen molecules) that damage cells and can prematurely age your face.
Other great sources of vitamin C can come from hot peppers, bell peppers and sprouts in case you are overwhelmed with eating too much fruit.
#3 – Red and Green Vegetables = Bright and Smooth Skin
Active components: Vitamin A and beta-carotene
Healthy Skin Benefits: Bright and smooth skin
As far as food goes, it doesn’t get much better than vegetables as one of the best foods for healthy skin. You’ll especially want to look for red-orange and green vegetables like carrots, sweet potatoes and spinach. Believe it or not spinach actually does more than make you strong – It can actually help to heal dry skin.
Beta-Carotene is Converted to Vitamin A
Orange-red vegetables are full of beta-carotene. Our bodies convert beta-carotene into vitamin A, which acts as an antioxidant, preventing cell damage and premature aging.
Spinach and other green, leafy foods provide tons of vitamin A, too, which helps your skin produce more fresh new cells and get rid of the old ones, reducing dryness and keeping your skin looking bright and young.
Vitamin A is best received from foods and not from supplements, as too much vitamin A within our bodies can be toxic.
#4 – Nuts = Young and Soft Skin
Active components: Vitamin E and omega-3 fatty acids
Healthy Skin Benefits: Young and soft skin
Nuts, like all of the best foods for healthy skin on our list of The Top 5 Foods that are Good for Your Skin, are packed with all kinds of antioxidant activity.
Vitamin E Makes Skin Look Younger
Pairing vitamin E with selenium can enhance its antioxidant abilities, so go ahead and throw some almonds into your cottage cheese (a great source of selenium) for a skin-revitalizing snack. Almonds, pistachios and walnuts also provide a nice supply of omega-3 fatty acids, another great skin nutrient.
#5 – Whole Grains = Clear and Moisturized Skin
Active components: Rutin and B-vitamins
Healthy Skin Benefits: Clear and moisturized skin
Whole grains are fabulous for our bodies because they are unprocessed.
Whole grain buckwheat is a good source for the antioxidant rutin, which helps combat inflammation-related skin damage.
Whole Grains Improve Complexion
In general, whole grains instead of processed carbohydrates can improve your complexion. Processed (or refined) flours that are found in most breads, cereals and pancake mixes can cause an insulin spike, which in turn can encourage acne.
While salmon, oranges, spinach, almonds and buckwheat are all amazing foods good for skin, achieving beautiful skin through dietary changes doesn’t have to be so specific. Since a healthy body means healthy skin, just be sure to feed your body a wide variety of good, healthy foods, get some exercise and keep your stress low. Your skin and body will soon reap the benefits. Don’t forget to eat the best foods for healthy skin and enjoy!
Quick tip: To keep your skin looking its best, avoid foods with lots of saturated fat and/or refined sugar. Be sure to mix it up and strive to eat a rainbow of colorful foods.
About the Authors
Doctors Alice Pien, MD and Asher Milgrom, Phd are established pioneers in the fields of Regenerative Medicine and Skincare. Their expertise ranges from advanced laser systems to HCT/P – Stem Cell medicine. Their medical education and advanced certifications span from medical schools of NY State University, the University of Chicago, to Johns Hopkins, Harvard and UCLA. They approach medicine with the clinical expertise of over 85,000 successful treatments over the past 20 years and significant scientific research resulting in proprietary protocols that they customize for each individual patient.