The 5 Best Foods for Healthy Skin

Last updated: September 16, 2021

Contributed by:
Richard Honaker M.D.
Primary Care Physician
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Do you want better skin? Instead of searching for the latest miracle cream, change your skin from the inside out with our list of the best foods for healthy skin. 


The largest organ in the body is also one that often takes the most damage. Pollution, sun damage, dirt and bacteria can all cause damage to the skin. Instead of fretting about the condition of your skin, do something about it. 


Many products promise perfect skin from a bottle, but true skin health comes from the inside out. Take a look at the best foods to eat for healthy skin. 


Fatty Fish

The 5 Best Foods for Healthy Skin

Source: Canva


Fatty fish are full of omega 3 Fatty Acids which are essential for healthy skin. They help keep the skin thick, supple and moisturized. 

Omega 3s also reduce inflammation on the skin which can lead to redness and acne. They can even make your skin less sensitive to UV rays. UV damage can cause wrinkles and other signs of aging. 


The vitamin E in fish also helps protect your skin against inflammation and damage from free radicals. 

Zinc in fish is also important for the production of new skin cells. 



Source: Canva

The combination of vitamin C and vitamin E found in this tasty fruit pack a powerful health punch for your skin. 


The combination of these two vitamins strengthens the effectiveness of vitamin E, an antioxidant that protects against damage and inflammation. 


Vitamin C is effective in promoting the production of collagen which keeps the skin strong and healthy. It also protects against damage from the sun, which can lead to signs of aging


Sweet Potatoes

sweet potato is best food for healthy skin

Source: Canva

Sweet potatoes are a delicious source of natural sunscreen. While you can’t replace your current sun protection with this sweet side dish, it does contain beta-carotene. When consumed, this antioxidant acts as a natural sunscreen to protect against sun damage. Sweet potatoes are best for healthy skin!


Consuming foods with beta-carotene can also give the skin an orange tinge which gives a healthy glow. 


Red and Yellow Peppers 

Best Foods for Healthy Skin

Source: Canva

Getting your daily fix of vitamin C has been shown to have positive effects on the skin. One cup of chopped pepper offers 92% of your recommended daily intake of vitamin C. One study observed a link between large amounts of vitamin C and a reduction in dry and wrinkled skin. 


Dark Chocolate


Source: Canva

Just in case you need another reason to eat chocolate, here is the perfect excuse: it may give you better skin!


One study determined that eating 20 oz of chocolate high in antioxidants per day could allow your skin to withstand damaging UV rays twice as long before burning versus those who consumed chocolate low in antioxidants. 


Another study showed that participants who ingested cocoa powder high in antioxidants over a 6 week period experienced thicker, more hydrated skin that was less prone to sunburn. 


Worried About Your Skin? 


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Eat your way to beautiful skin with our delicious recipes that pack a nutrient-rich punch.


Your body’s largest organ is also its most exposed. Your skin is exposed daily to pollution, chemicals and UV rays. Having healthy and beautiful skin isn’t a matter of finding the right product, but incorporating the right foods into your diet.

Your skin is going to age naturally no matter what your diet. Yet providing the right nutrition for your skin can offer many benefits. These include keeping your skin hydrated, encourage the production of collagen, and even offer more protection from the sun.

Making major changes in your diet can be hard to start and maintain. So why not try a few new (and delicious) recipes that offer a skin soothing nutritional boost? Check out our recipes to eat your way to beautiful skin.


Source: Canva

Spinach Lobster Dip

While this recipe may be heavy on the calories, it is also full of antioxidants. Lobster is a great source of selenium which can help prevent age spots and skin cancer. It also has omega 3 fatty acids.

Spinach is high in vitamin A and C. Vitamin C helps to promote the production of collagen which helps keep your skin supple and strong. Vitamin C can also help heal damaged skin and may even help prevent wrinkles. 

Sweet Potato Bites with Avocado and Bacon

Sweet potatoes are full of beta-carotene which helps give your skin a healthy glow. Avocado is great for skin because of its combination of vitamin E and vitamin C. The combination of these two vitamins together strengthens the effectiveness of vitamin E which helps heal damage and inflammation.

Main Course

Source: Canva

Broccoli and Bell Pepper Chicken Stir Fry

Many people consider citrus fruits as their best bet for food high in vitamin C, but in actuality just one cup of red bell peppers has 92% of your recommended daily intake of vitamin C. 

Crab Pasta with Kale

This light and healthy recipe combines many healthy ingredients that can benefit skin. It features limes which are full of vitamin C, kale which is one of the most nutrient dense foods on the planet.


Source: Canva

Paleo Pumpkin Chia Seed Pudding

Pumpkin is great for the skin because it has beta-carotene which gives the skin extra protection against the sun’s rays and a healthy glow. This recipe also features chia seeds which are loaded with antioxidants and omega 3 fatty acids. Omega threes reduce inflammation in the skin which can lead to acne and redness.

Dark Chocolate Brazil Nut Brownie

This recipe is a delicious way that is rich in antioxidants. That is because this recipe features Brazil nuts, which are rich in selenium. Selenium is a powerful antioxidant which can be helpful in preventing age spots, sun damage and even skin cancer.

It also features antioxidant rich dark chocolate. One study was able to show that consuming cocoa powder high in antioxidants for six weeks produced thicker, more hydrated skin that was less likely to burn. 

Read next: Everything you need to know about the gut/brain connection

An Easier way to Healthy Skin

Healthy skin with delicious food is possible. Make sure your home is stocked with healthy options with our healthy skin shopping list.

If you have any questions about your skin health, you can connect with one of our doctors 24/7.

Disclaimer: This article provides general information and is not intended to diagnose, treat or cure any disease or medical condition. If you require specific advice, please consult one of our medical professionals through the app. However, in case of an emergency, please call 911.

About Richard Honaker M.D.

Dr. Richard Honaker has over 40 years of experience as a primary care physician specializing in several different areas of medicine. He is able to provide expert case review and analysis for insurance and workers compensation cases as well as providing online medical consultations as the Chief Medical Advisor for Your Doctors Online.

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