Best Foods for Healthy Skin

Beauty radiates from the inside out.

This means that we put on our plates has a tremendous effect on our skin. While some foods cause inflammation and spike our blood sugar levels, others fight off disease, boost collagen production, and even alleviate acne. Swap out some of your diet staples for a few of these skin superfoods.

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Avocados are full of biotin to prevent dry skin, brittle nails and thinning hair. They are loaded with carotenoids → plant pigments that act as antioxidants, fighting free radicals that cause wrinkles. Avocados also reduce redness and skin irritation as they are high in omega-9 fatty acids.


Blueberries are an anti-aging superfood. They are naturally rich in vitamin A, which helps to normalize oil production….making them a good choice for oily or acne-prone skin. Blueberries also contain antioxidants that help our skin cells fight off damage from pollution, smoke and too much sun.

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Tomatoes contain lycopene, which helps to prevent sunburn. They are rich in vitamins A and C, which work to eliminate acne and brighten dull skin. You can even apply tomato juice directly to the skin. Its astringent properties reduce oil and blackheads.

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Salmon is full of astaxanthin, which improves skin elasticity and decreases the appearance of wrinkles. It is full of omega-3 fatty acids, which reduce inflammation in the body → less inflammation means diminished redness and fewer breakouts. Salmon is also high in B vitamins, which slow down cellular damage and promote radiant skin.


Nuts are also a good source of omega-3 fatty acids, keeping skin redness and itchiness at bay. The fatty acids also attract water into skin cells, making them plumper and reducing the appearance of wrinkles.

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Sweet Potatoes

Sweet Potatoes are one of my favorite foods, and thanks to their bright orange color, they are loaded with vitamin C. This vitamin is essential for collagen production, which prevents wrinkles and provides a more youthful appearance. One study in 2007 by the American Journal of Clinical Nutrition found that people who consume half of a sweet potato every day have an 11% reduction in the appearance of wrinkles. So, say goodbye to your anti-wrinkle creams and stock up on some yams. Try this yummy Healthy Sweet Potato Skins Recipe from Pinch of Yum.

Beauty isn’t skin deep! Adding some of these delicious foods to your diet will improve your complexion and help you glow from the inside out.


What to Eat for Healthy Skin


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