Bon Appetit! Life Is Delicious with the Best Foods for Healthy Skin

Did you know what you eat and drink affects your skin?

When most people think of skin care, they think of cleansers, moisturizers and sunscreens. But it’s just as important to keep your skin healthy from the inside. A healthy diet has lots of amazing benefits that’ll have you looking and feeling your best: 

  • Stay hydrated
  • Maintain elasticity
  • Reduce oxidation
  • Fight wrinkles
  • Protect against sun damage
  • And lots more!

Good nutrients to include in your diet include antioxidants, beta-carotene and phytoestrogens, as well as vitamins A, C and E. That means getting plenty of plant-based foods like fruits, vegetables, beans, nuts and seeds. Fish is also an excellent source of protein and fatty acids that can do wonders for your skin.



From guacamole to sandwiches to salads, avocado is a wonderful source of fatty acids, which fight inflammation to keep your skin healthy. Other complexion-friendly nutrients include vitamins A, C and E, as well as B vitamins and potassium. 


A summertime favorite, blackberries contain polyphenols, which work as antioxidants to protect against sun damage and maintain your skin’s structure. They are also a good source of vitamin K, which may help reduce scarring. 


Bursting with vitamins A, C and other helpful nutrients, blueberries may boost your natural sun protection. Other benefits include lower inflammation and reduced collagen loss with age. 


Who doesn’t love a fresh bunch of grapes with a sandwich – or as a midday snack? Grapes contain estrogen-like resveratrol, which may reduce dark spots and other signs of aging. Additional foods rich in resveratrol include blueberries, peanuts, tomatoes and red cabbage. 


Delicious papaya comes packed with antioxidants, vitamins and minerals that are essential for radiant skin. Other beneficial nutrients include vitamins A, C, E and K, calcium, potassium, magnesium and phosphorus. 

Red Bell Peppers    

Bright, beautiful red bell peppers – and yes, they are a fruit – are a great source of vitamin C. This antioxidant stimulates collagen and improves skin’s moisture and elasticity. Another key nutrient is capsanthin, which may offer protection against sun damage. 


Sweet, delightful strawberries give you nutrients that may protect against oxidation and promote collagen growth. Vitamin C, anthocyanins, phenolic acid and flavonoids are just a few of this summertime favorite’s skin-friendly superpowers. 


From sandwiches to salads, fresh, ripe tomatoes are one of the leading sources of lycopene. This powerful antioxidant offers strong anti-inflammatory properties. It may also boost natural sun protection, reduce skin redness and improve pigmentation for a more radiant appearance. 


As their name implies, watermelons are more than 90% water! That makes them a sweet and fun way to keep skin hydrated and reduce the appearance of wrinkles. They are also a great source of vitamin C and antioxidants like lycopene and beta-carotene. 



This popular veggie contains lutein, which protects your skin against oxidative damage, dryness and wrinkles. Broccoli is also a great source of sulforaphane, which may help repair damaged skin. Vitamin C and polyphenols protect against UV rays, reduce inflammation and promote elasticity. 


Want to reduce acne breakouts? Add carrots to your diet! This colorful vegetable is an excellent source of beta-carotene, which turns into vitamin A when consumed. Vitamin A is a powerful antioxidant that helps your skin fight inflammation, reduce wrinkles and boost sun protection.


Leafy green spinach is loaded with antioxidants that reduce oxidative stress for a more beautiful complexion. Other helpful nutrients include vitamins A, C, E and K, magnesium, iron and lutein. 

Sweet Potatoes   

Similar to carrots, sweet potatoes are a good source of beta-carotene, which fights inflammation, promotes cell turnover and may boost skin’s elasticity. Other key nutrients include vitamins C and E. 

Beans, Nuts & Seeds


Looking for a good plant-based source of omega-3 acids? Include almonds in your diet to reduce photoaging. Almonds are also rich in vitamin E, which is a powerful antioxidant, as well as polyphenols which offer sun protection properties. 

Soybean Products   

Soy contains isoflavones, which act as natural estrogen. Eating edamame, tofu or soybeans after menopause may slow the development of wrinkles, reduce dryness and promote faster wound healing. 

Sunflower Seeds   

An excellent source of plant-based protein, sunflower seeds may help with cell growth and wound healing. They also contain vitamin E, which helps protect against sun damage, reduce inflammation and boost collagen and elastin. 

Fish Protein


Salmon contains an antioxidant known as astaxanthin, which improves elasticity and hydration. Other key nutrients include vitamin D, which may reduce the signs of aging, and omega-3 fatty acids to reduce inflammation. Salmon is recommended for people with skin conditions such as psoriasis. 


Similar to salmon, trout is also a great source of vitamin D. This fat-soluble nutrient promotes cell growth, helps reduce inflammation and may boost your skin’s immunity. 

Staying Hydrated

Did you know your skin cells contain up to 64% water?

Dehydration dries out your skin, which can lead to a dull appearance and promote the early signs of aging such as wrinkles. Drinking enough liquids is an easy and refreshing way to keep your skin soft for a more youthful appearance. 

Schedule Your Skin Consultation Today!

In addition to a healthy diet, professional skin care is an essential part of enjoying beautiful, healthy skin at every age. The easiest way to get started is to book a free consultation with our friendly, experienced estheticians. We’ll go over your skin care goals, perform a thorough skin examination and recommend a personalized care plan to get the results you’re looking for.

We encourage you to call us at 573-234-6930 or contact us online today!

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