The Best Foods for Healthy Skin

Healthy skin starts with nutrient-dense super foods that pack a punch when it comes to keeping your body’s outer layer looking its best. According to the Mayo Clinic, that means eating plenty of foods that are rich in vitamins, minerals and antioxidants, components that fight damage that free radicals wreak on cells.

Your genetics and your lifestyle have a major impact on the condition of your skin. But you can work from the inside out to keep it in good shape by eating well. Here is a look at five foods that taste great and help keep your skin looking its best.


These powerhouses have lots of vitamins A and C and are high in antioxidants. The vitamin C strengthens your blood vessels, reducing the chance of spider veins while Vitamin A helps neutralize oil levels in your skin, which is important in fighting acne.

The antioxidants fight off free radicals, which helps keep your skin looking softer and plumper. Since blueberries and most other types of berries are low in fat and cholesterol, they reduce the aging process that can result from consuming too much fat and carbohydrates.


The orange color in carrots comes from beta carotene, a precursor to Vitamin A. It has a positive effect on the skin, fighting the effects of ultraviolet rays. It is also good for treating eczema and helps in the fight against skin cancer.

Carrots also have high levels of phytochemicals, which slow down the aging process. Overall, the nutrients in carrots help make your immune system stronger, promote healthy cell growth and keep your skin moisturized. Other orange and yellow fruits and vegetables, such as apricots or bell peppers, are also rich in beta-carotene and also good for your skin.

Spinach and Other Leafy Greens

Leafy greens such as spinach along with other greens like kale and chard are packed with components that are essential for good skin health such as fiber, beta carotene, lutein, iron, calcium, magnesium, potassium, folate, vitamins B, C, E and K, and phytonutrients.  Raw or cooked, they pack a lot of nutrients in a concentrated form.

The fiber, folate and potassium help keep your heart in good shape and your circulatory system effectively supplying oxygen and blood to your skin, which helps it maintain a youthful glow. The lutein helps your eyes stay sharp, but also reduces the chance of wrinkles and cancer. The phytonutrients help fight the free radicals in your cells that speed up aging.

Salmon and Other Fatty Fish

The Omega-3 Fatty Acids found in fish such as Salmon and Mackerel help reduce inflammation, slow down signs of aging and repair some of the damage Ultraviolet Rays cause to our skin.  In addition, Omega-3 Acids help keep cells well hydrated, resulting in smoother, softer looking skin.  In case you aren’t sold on their benefits yet, Omega-3 Fatty Acids are also believed to block the release of cartain enzymes that lead to saggy skin and wrinkles.


The Lycopene found in tomatoes helps protect your skin from the sun. This phytochemical lets your skin take in more oxygen, which slows down the formation of wrinkles. Eating tomatoes regularly increases the amount of procollagen in the skin, which gives it structure and elasticity. Women who eat plenty of cooked tomatoes have less skin redness and less damage to their DNA from ultraviolet rays overall.

Healthy, delicious foods can protect your skin, keeping it supple and smooth for years. Spoil yourself with nutrient-dense foods that help keep your skin and body looking young and vibrant.