Healthy skin goes beyond your skincare routine. It’s also about diet! We know an unhealthy diet can lead to multiple health issues – but what you eat also affects the health and aging of your skin. Eating excessive amounts of processed foods and foods high in sugar and fat can actually cause dull your skin and issues like acne, dryness, oiliness and dark undereye circles. What you eat can have a direct impact on how you look, so if you haven’t already, you’ll want to incorporate some superfoods into your diet. This can look like upping your omega 3’s and antioxidants like beta carotene, zinc, selenium, vitamins C and E and B vitamins. Here are the best foods for healthy skin!
Oats are a good source of the antioxidant selenium. It helps protect your cells from any damage that could lead to a mutation or tumor growths in the long-term. Oats also contain prebiotics that fuel your body’s probiotics, boosting your overall immune system!
Fatty types of fish like salmon, tuna, sardines, mackerel and trout have a lot of omega-3 fatty acids that help reduce inflammation, increase the production of new skin cells and keep your skin moisturized. It’s also a good source of zinc, protein and vitamin E. (Try my fish taco and quinoa crusted salmon recipes if you haven’t already!)
Avocados are high in fats and vitamins C and E, which are important for healthy skin. Vitamin C especially helps produce collagen and protects the skin from oxidative damage from the sun and environment.
Nuts and seeds
Nuts and seeds are generally good sources of skin-boosting nutrients. Walnuts are a good source of protein, selenium, essential fats, zinc and vitamin E. Vitamin E especially helps protect your cells and gives your skin a healthy glow. Sunflower seeds are packed with vitamin E! 1 ounce of sunflower seeds is 49% of the daily value for vitamin E. I like to sprinkle them on top of salads, smoothie bowls and soups or just eat them as a snack.
Pecans are also a good source of vitamins A and E, calcium, potassium and zinc. All of these antioxidants and minerals help promote glowing skin and boost immunity.
Sweet potatoes are high in beta carotene, which your body converts into vitamin A. This antioxidant helps protect your skin from UV rays. Meaning less sunburn, cell death and dry, wrinkled skin! High amounts of beta carotene might also add a warm, orange color to your skin, contributing to an overall glowing and healthier appearance.
Red and yellow bell peppers
Bell peppers are also high in beta carotene and vitamin C. 1 cup of chopped bell peppers provides 156% of the daily value of vitamin A and 211% of the daily value for vitamin C.
Broccoli is full of vitamins and minerals – but it’s mainly zinc and vitamins A and C that are important for skin health. It’s also a good source of the carotenoid lutein! Lutein helps protect your skin from oxidative damage, which can cause dry and wrinkled skin.
Tomatoes are packed with vitamin C and lycopene (another major carotenoid!). They’ve been shown to protect your skin against sun damage and also prevent wrinkling. Fat increases your absorption of carotenoids, so I like to pair tomatoes with a source of fat like olive oil or (dairy-free) cheese.
This was an easy one to add to my diet for obvious reasons! Dark chocolate is high in antioxidants. A study found that eating 20 grams per day could make your skin less sensitive to sunburn by helping it withstand over twice as much UV radiation before burning. It can also lead to better blood flow and thicker, more hydrated skin.
Make sure you choose dark chocolate that has at least 70% cocoa! This maximizes the benefits and keeps the added sugar to a minimum.
Green tea is proven to have anti-aging benefits. Like other foods that are high in antioxidants, it protects your skin from sun damage. Green tea can also improve your skin’s moisture, roughness, thickness and elasticity. If you want a more concentrated green tea, matcha‘s my favorite way to go!
Resveratrol is an antioxidant found in the skin of red grapes. It can help slow down your skin’s aging process by slowing down the production of harmful free radicals that damage your skin!
What foods do you consider your “beauty foods?” I’d love to add them to my grocery list!