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Healthy Foods for Healthy Skin

What you eat affects your body in profound ways. Most people know this to be true when it comes to weight and figure, but did you know that what you eat can also have an impact on your skin health? Now you do. No matter how much time and effort you put into your skincare regime, clear, healthy and glowing skin actually begins from within. For radiant skin that will give you a youthful glow year round, revise your diet to include these skin-healthy foods.


The good news is, you don’t have to give up your avocado toast. Avocados are high in healthy fats, which benefit your body in multiple ways. If you get enough fats, your skin will stay moisturized and flexible, which is key to maintaining a young appearance. Additionally, avocados contain a compound that protects the skin from UV rays, which can cause significant damage to otherwise healthy skin. They are also high in vitamin E, an antioxidant that helps protect the skin from oxidative damage.

Red Peppers

Your skin needs collagen to maintain its structure, and collagen production requires vitamin C. Red peppers are a vitamin C powerhouse. Pair the vitamin C from red peppers with the vitamin E from avocados and your skin’s elasticity isn’t going anywhere.

Fatty Fish

Fatty fish such as mackerel, herring and salmon are excellent sources of omega-3 fatty acids, which are crucial in the maintenance of skin health. Omega-3s keep the skin moisturized, thick and subtle looking. In fact, not enough Omega-3s in your diet can cause your skin to become dry and brittle. As a bonus, Omega-3s help to reduce inflammation and provide protection against the sun’s UV rays.

Sweet Potatoes

Sweet potatoes contain an abundance of beta-carotene, which functions as provitamin A. This compound, which is also found in carrots, spinach and citrus, acts as a natural sunblock. By consuming just a half-cup serving, you can protect your skin against sun exposure and prevent sunburn, premature cell death and wrinkled skin. If you eat enough sweet potatoes, you may also develop a warm, orange glow, which contributes to your overall healthier appearance.


Soy contains isoflavones, which happen to benefit several aspects of your body. Findings from one study revealed that consuming soy daily for eight to 12 weeks helped improve skin elasticity and reduce the appearance of fine lines. In postmenopausal women, the compound increased collagen production and improved skin dryness. Some studies suggest that isoflavones may also help protect against some skin cancers.

Dark Chocolate

If you’ve been feeling guilty about your chocolate intake, don’t. Participants of one study who consumed cocoa powder for six to 12 weeks found that their skin was more hydrated, thicker and less rough than the skin of those who did not consume cocoa powder. A second study concluded that those who consumed just 20 grams of dark chocolate per day allowed the skin to endure over two times as much UV radiation. Several other studies showed that dark chocolate consumption also lead to other improvements, such as the reduction of wrinkles and fine lines.

The Bottom Line

What you eat can have a huge impact on your overall health, including your skin health. In addition to revising your diet for better skin health, incorporate high-quality skin products into your regime for healthy, radiant skin.

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