Last Updated on March 16, 2021 by Alice Pien, MD & Asher Milgrom, PhD

Citrus Fruits made our list of the The Top 5 Foods that are Good for Your Skin

Citrus Fruits made our list of the The Top 5 Foods that are Good for Your Skin.

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

Seafood is one of the best foods for healthy skin.

Seafood is one of the best foods for healthy 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 is one of the best home remedies for acne as it works to help metabolize testosterone, which affects the production of sebum within our skin (a primary cause of 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

The best fruits to keep your skin healthy contain vitamin C.

The best fruits to keep your skin healthy contain vitamin C.

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

Vegetables can actually help to heal dry skin.

Vegetables can actually help to heal dry 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

Nuts are packed with all kinds of antioxidant activity.

Nuts are packed with all kinds of antioxidant activity.

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

Vitamin E combats skin-aging free radicals, especially protecting skin from sun damage. Vitamin E also tends to help skin hold in moisture, relieving dryness and making 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

Whole grains are fabulous for our skin because they are unprocessed.

Whole grains are fabulous for our skin because they are unprocessed.

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.

Wheat germ provides the B-vitamin biotin, which assists cells in processing fats. If you don’t have enough biotin in your body, your skin can become dry and scaly.

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.

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