Acne, eczema, dryness, and other skin conditions can be a reflection of a poor diet. What you eat and drink is your pathway to beautiful, healthy skin. So, what are the best foods for healthy, attractive, and glowing skin?
In this article, we will review some of the best foods and drinks recommended by top nutritionists for achieving healthy skin.
The Best Foods for Healthy, Radiant Skin
There are plenty of foods and drinks that give you healthy and glowing skin. The best foods for healthy skin include, first and foremost, drinking plenty of water, eating salmon, sweet potatoes, tomatoes, kiwi, among others.
1- Drinking Plenty of Water for Healthy Skin
Kristy Brissette, a nutritionist, says: “Your skin is the largest organ in your body and is a reflection of what’s happening inside your body.”
Drinking water may seem like a no-brainer, but most people don’t get enough of it in their day.
This can lead to skin dryness, especially during the winter season, and it’s recommended to prepare your own drinking water.
Adding citrus fruits, cucumber, or frozen berries can be a great way to add flavor and include some antioxidants in your drink.
Since the skin contains 30% water, proper hydration can improve its density.
This is according to research published in the International Journal of Cosmetic Science.
To achieve healthy skin, it is recommended to focus on drinking 8 to 10 cups of water daily.
Water not only keeps the cells hydrated but also helps eliminate toxins (especially during sweating).
Drinking water also gives you a chance to obtain some essential minerals.
2- Eating Salmon for Healthy Skin
People rush to moisturizers, but if they don’t treat their skin problems internally, they won’t achieve natural radiance.
One important tip for achieving glowing and healthy skin is to increase your intake of omega-3 fatty acids, which are commonly found in fatty fish.
Omega-3 fatty acids help your skin get rid of waste and stay hydrated.
Dry skin is one of the most important signs that you're not getting enough omega-3.
A recent study published in the Journal of Clinical Medicine found that, in addition to improving the appearance and feel of your skin, omega-3s also offer some protective benefits against certain types of skin cancer.
To benefit from the effects of Omega-3, it is recommended to add one or two servings of Atlantic salmon, Arctic char, or trout to your weekly diet.
And if you're not a fan of fish, get your Omega-3 from plant-based sources.
You can add chia oil, flaxseed, and walnuts to your meals.
3- Eat Sweet Potatoes for Healthy Skin
When it comes to snacking, people tend to reach for foods high in sugar, like refined carbohydrates.
This leads to a spike in blood sugar levels, which ultimately results in skin inflammation.
Experts say conditions like acne can be worsened by foods that raise blood sugar levels.
To get carbohydrates without compromising your skin, it's recommended to roast some sweet potatoes.
Roasted sweet potatoes are a satisfying side dish and offer a good range of antioxidants and fiber without raising blood sugar levels.
4- Eat Tomatoes for Healthy Skin
In addition to their heart-health benefits like reducing the risk of stroke, studies suggest that adding tomatoes to your diet can also benefit your skin.
Studies have shown that lycopene, a key component in tomatoes, enhances the skin's natural protection against UV damage.
According to research published in the Journal of Dermatological Science, UV exposure is a major contributor to premature aging and skin cancer.
While it's not a substitute for sunscreen, increasing your lycopene intake is recommended by adding tomato paste (which contains a higher concentration of lycopene than fresh tomatoes) to soups instead of broth.
It’s also suggested to pair tomato-based dishes with heart-healthy fats like olive oil, which can help your body absorb the lycopene.
5- The Best Foods for Healthy, Radiant Skin: Eat Brazil Nuts for Healthy Skin
Eating Brazil nuts daily may save you from frequent visits to the dermatologist!
Brazil nuts are rich in selenium, which can help protect your skin cells from damage, including skin cancer.
Nuts won’t just help you look younger — a study published in the scientific journal Nutrients found that Brazil nuts may also reduce your risk of heart disease.
If you don't like nuts or are allergic to them, you can also find selenium in dairy products, eggs, and seafood.
6- The Best Foods for Healthy, Radiant Skin: Eat Kiwi for Healthy Skin
Fruits and vegetables rich in vitamin C help the body produce collagen.
Collagen is a protein that enhances your skin’s elasticity and also plays an important role in wound healing.
Dermatologists recommend kiwi over other vitamin C–rich fruits.
That’s because just one of these fruits provides 100 percent of your recommended daily intake of vitamin C — even more than the same amount of oranges.
This delicious remedy is also a good source of vitamin E and contains antioxidants, which help protect skin cells from damage.
7- The Best Foods for Healthy, Radiant Skin: Eat Avocados for Healthy Skin
Avocados are high in fats which, according to a study published in the Journal of Nutrition in Clinical Care, help your body better absorb fat-soluble vitamins and phytochemicals.
This includes compounds found in the avocado itself as well as those in the fruits and vegetables you eat with it.
Avocados are also rich in vitamin E, which doctors say supports healthy skin in its own way.
Vitamin E protects the skin from free radical damage, helping to slow aging.
It also helps widen blood vessels to bring more oxygen and nutrients to the skin.
It’s best to pair vitamin E–rich foods with those containing selenium — they work together to protect against free radical damage.
Other vitamin E–rich foods include wheat germ, sunflower seeds, spinach, and almonds.
8- The Best Foods for Healthy, Radiant Skin: Add Turmeric to Your Meals for Healthy Skin
This anti-inflammatory spice enhances the flavor of vegetable and meat dishes, as well as smoothies and teas.
It can also improve skin health thanks to its active compound, curcumin.
A study published in the Journal of the American Association of Pharmaceutical Scientists found that curcumin may lower risk levels for many health conditions such as cancer, cardiovascular disease, and inflammatory bowel disease.
There is also evidence that it can help treat inflammatory skin conditions and speed up wound healing.
Research published in the journal Cancer Research and Treatment suggests pairing turmeric with black pepper to help the body absorb its antioxidant compounds.
9- The Best Foods for Healthy, Radiant Skin: Drink Green Tea for Healthy Skin
This healthy hot beverage is full of polyphenols, which help reduce inflammation and protect the skin’s membrane.
It may also help reduce and repair sun damage.
Enjoy it with a bit of ginger or honey for some variation (ginger also contains antioxidants).
And finally, remember that eating just one of these foods won’t be enough — you need to follow the full dietary plan to notice real changes.
