Eat Your Skincare: 7 Top Foods to Nourish Your Skin

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Everyone wants healthy, glowing, radiant skin, but there’s no denying that all the exfoliating, cleansing, toning and moisturizing is a lot of effort. Wouldn’t it be great if you could just eat your way to amazing skin? Well, you can. There’s no substitute for a solid skincare routine, but the food you eat can have a major impact too. 

Why What You Eat Matters for Your Skin

Experts agree that your diet affects your skin health — for better or for worse. Poor dietary choices and too much junk food or refined sugar can lead to skin outbreaks and dermatological issues. 

Fortunately, the opposite is also true. If you make healthy eating choices and consume the vitamins, minerals, and nutrients your skin needs, your healthy complexion and smooth skin will reflect this. You really can use food for skincare!

Here are seven top foods to nourish your skin from the inside out. 

1. Fatty Fish: Omega-3s for a Radiant Glow

Fish such as salmon, mackerel and sardines are rich in Omega-3 fatty acids. These compounds play an important role in maintaining the skin barrier, moisture and pH. The body cannot manufacture Omega-3 so the only way to get it into your body is to eat it!  Because the skin barrier prevents water loss, Omega-3 is especially important if you have dry or flaky skin. 

Omega-3 fatty acids also have potent anti-inflammatory effects so they can help to calm the redness and irritation associated with scene, eczema and psoriasis. By reducing inflammation, these powerful nutrients also slow down the skin aging process. There is even evidence that Omega-3 can help to protect the skin from sun damage, so oily fish should be top of your skincare nutrition list. 

To get more fish into your diet, try these quick and easy serving ideas:

• Bake or pan-sear salmon with lemon and fresh herbs.
• Mix flaked mackerel with potatoes and a creamy dressing for a salad.
• Top toast or crackers with sardines

2. Avocados: Healthy Fats for Hydration

Avocados is a top food for skincare because it is rich in monounsaturated fats and vitamin E. The fats found in avocado help the skin retain moisture and they keep skin supple and resilient. Vitamin E is naturally present in the skin in the form of sebum, your skin’s natural oil. Additional vitamin E can help to protect skin cells from damage. A 2022 study showed that women who ate an avocado a day for a month gained a significant increase in skin elasticity and firmness. 

Avocados are versatile and can be enjoyed in many ways. To eat your skincare:

• Spread mashed avocado on toast with salt and pepper.
• Add cubed avocado to your favorite salads.
• Blend avocado into smoothies for a creamy texture as well as a skin boost.

3. Berries: Antioxidant Powerhouses

Berries such as strawberries, raspberries and blueberries are packed with antioxidants that prevent cell damage caused by free radicals. Additionally, most berries are high in vitamin C, which is essential for healthy collagen production, keeping your skin firm and toned. 

Many berries are also an important source of polyphenols, which have anti-inflammatory effects on the skin. Eating foods rich in polyphenols can brighten the skin and slow down the aging process. 

Berries are easy to incorporate into your daily diet — just enjoy a handful raw. If you prefer, you could:

• Blend berries with yogurt and milk for a refreshing smoothie.
• Stir berries into your oatmeal or cereals.
• Add berries to salads for a pop of color and a burst of sweetness. 

4. Sweet Potatoes: Beta-Carotene for a Natural Glow

Sweet potatoes are very rich in beta-carotene, which is what gives them their bright orange color. Research has shown that this natural antioxidant can be converted into vitamin A inside the body. Vitamin A is essential for skin growth and repair, contributing to a radiant and healthy complexion. There is also some evidence that beta-carotene can protect against skin damage caused by the sun and UV radiation. 

Because of their sweet flavor, sweet potatoes can be used in many quick and simple savory and sweet dishes: 

• Slice into wedges and roast until tender.
• Cut into fries and bake or air fry until crispy.
• Add mashed sweet potatoes to pancake batter.
• Add them to baked goods like muffins, pies or brownies.

5. Nuts and Seeds: Zinc and Vitamin E Boost

Most nuts and seeds are rich in vitamin E, adding another skin-friendly dimension to your daily diet. However, pumpkin seeds, pine nuts, cashews, sunflower seeds and almonds are also valuable sources of zinc. This trace element has long been used to treat skin disorders, due to its anti-inflammatory properties and it is known to help calm acne, eczema and rosacea. 

Zinc may alo reduce scarring in the skin and, as it is essential for tissue repair, it can speed up skin healing too. Furthermore, zinc is present in many sunscreens, providing a physical barrier that helps to reflect UV rays and protect against skin damage. 

However, nuts and seeds are quite high in fat, so don’t overdo it. A healthy-sized portion is roughly a handful per day. To treat nuts and seeds as food for skincare, you could:

• Add them to your morning oatmeal or yogurt.
• Blend them into your smoothies. 
• Make your own trail mix with nuts, seeds and dried fruit.
• Make a pesto using cashews, pine nuts or other nuts, garlic and herbs. 

6. Leafy Greens: Detox and Brighten

Leafy greens such as spinach, kale, and Swiss chard are good food for skincare because they are rich in vitamins A, C and K. Vitamin K is known to have wound-healing benefits and may improve the appearance of dark circles under the eyes. 

Additionally, the chlorophyll in leafy greens aids detoxification by helping to remove heavy metals and other toxins from the bloodstream. This can lead to clearer, brighter skin with fewer breakouts and spots. 

To get more leafy greens into your diet:

• Add them to smoothies, soups or salads.
• Saute them as a side dish.
• Use them in stir-fries and pasta dishes.

7. Green Tea: Polyphenols for Protection

Green tea is known to have potent anti-inflammatory properties and studies have shown that it can help to calm inflammatory skin conditions when ingested or applied topically.  The catechins found in green tea help to protect the skin from UV damage and premature aging, and the drink is rich in vitamins B2 and E, important for collagen production. 

Green tea can be an acquired taste. If you are new to this beverage:

• Heat the water just to simmering point, not boiling.
• Steep the tea for just one to three minutes, to avoid too strong or bitter a taste.
• Avoid milk and sugar, which can inhibit its healing properties.
• You can, however, add cinnamon sticks or ginger to elevate the flavor if desired. 

Eat Your Way to Beautiful Skin Every Day

With such a wealth of delicious foods that are good for your skin, what’s not to love about food for skincare? Try some of these suggestions, learn how to eat your skincare, and see how much your skin will thank you for it.