What Foods Are Good For Your Skin?

Did you know that the foods you eat can affect the appearance of your skin? If you suffer from conditions like dry, inflamed, or oily skin, this is the article for you!

Keep reading to discover five types of foods that have been scientifically linked to improved skin health. Each of these ingredients have been recommended by dermatologists and can be added to your daily nutrition plan if you want to improve your skin’s health and appearance. 

Oily fish, like salmon, tuna, and sardines, are rich in two of the three omega-3 fatty acids. These are called eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). While these omega-3s are known for their multitude of internal health benefits, they’re also effective at improving the appearance of your skin. 

EPA and DHA omega-3 fatty acids are known to reduce inflammation and have a soothing effect on irritation and dermatitis. Additionally, EPA and DHA help regulate your skin’s oil production, which supports structure and reduces the appearance of fine lines and wrinkles. If you have rough or dry skin, foods rich in EPA and DHA omega-3s should be added to your diet. 

If you aren’t a fan of eating fish, you can actually apply fish oil directly to your skin. It may not smell the best, but a study showed that “participants who applied EPA- and DHA-rich sardine oil to their skin after UVB exposure experienced around 25% less skin redness…”

The third omega-3 fatty acid is known as alpha-linolenic acid (ALA). This omega-3 completes the trifecta and is recommended to include in your daily diet. Similar to DHA and EPA, ALA is known to protect your skin against sun damage, along with other health benefits. 

ALA omega-3 is highly effective for promoting hair growth and reducing hair loss - both through consumption and application. This fatty acid can help improve the appearance of dry skin by regulating oil production, which also reduces fine lines and wrinkles. When applied externally, flaxseed oil helps make skin smoother and less scaly. Foods and ointments rich in ALA are even known to improve acne and acne scarring.

It’s no surprise that avocados are packed with nutrients, but what many people don’t know is that avocados can improve the health of your skin. Whether you’re eating them or making a mask, these delicious fruits can work wonders for your skin, hair, and overall health. 

Avocados contain high amounts of vitamin C and vitamin E, which are antioxidants that help protect your cells from damage. Additionally, avocados are rich in monounsaturated fat that promotes the absorption of vitamins A, D, E, and K. Avocados can also help improve your skin tone, thanks to lutein and zeaxanthin found in the fruit. If you’re in search of foods that are good for your skin, avocados should definitely be added to your daily diet.

The human body converts beta-carotene found in orange vegetables, like carrots and pumpkin, into the key nutrient, vitamin A. Vitamin A is necessary for forming mucus membranes and healthy skin. Additionally, vitamin A helps promote a healthy immune system and strong vision.

Beta-carotene, sometimes referred to as retinol in skincare lines, is often used to treat inflammation of the skin that causes redness and swelling. By introducing more orange vegetables to your diet, you should begin to see a reduction in your skin’s inflammation.

Many fruits, like kiwis, citrus fruits, and blackcurrants contain high amounts of vitamin C. Vitamin C is an antioxidant that helps destroy harmful free radicals. In addition to being an antioxidant, vitamin C can protect your skin from UV damage and slow your skin’s visible aging process.

Vitamin C is also known to produce collagen and hydrate the skin, reducing the appearance of fine lines and wrinkles. If you have dry skin or are concerned about the development of wrinkles, foods rich in vitamin C should be added to your diet. In addition to the fruits mentioned above, other sources of vitamin C include blueberries, guava, red peppers, parsley, strawberries, and broccoli.

If you’d like to learn about foods that are good for your health and skin, read more from our blog! Our nutrition specialists provide insight on everything from personalized nutrition to the pros and cons of certain fad diets. We even offer some life-changing tips for heart health and other medical conditions.