The 5 Best Foods for Healthy Skin

Last updated: May 28, 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? 


Skin issues are common but often hard to self-diagnose. Avoid the waiting room and connect with us instead! You can share images with our doctors to get a physician’s insight from the comforts of home. Start your chat now

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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