12 Foods for Healthier Skin (and a Healthier Body)

Regardless of how dedicated you are to sticking to your daily skincare routine – think cleansing, toning, and exfoliating – that’s not enough to maintain healthy, happy skin. Achieving a picture-perfect complexion is about more than just a good skincare routine – you need to look a little deeper.

The fact is that getting clear, healthy, radiant-looking skin begins from the inside and is linked to your diet. The truth is that the foods that you eat impact your physical health, but also your skin health. If you live off of fast food and sugary drinks, your skin is going to reflect that. Opt to eat a cleaner diet and your skin will be healthier as a result.

When it comes to skin health, it’s important to focus on the nutrients that you’re putting into your body, and make sure that you’re filling your plate with foods that are rich in all of the essential vitamins that your skin needs.

The question is, of course: what foods should you be eating for healthier skin and why?

1. Red Bell Peppers

Red bell peppers are packed with of vitamin C, making them an essential food to eat for healthier, happier skin. Vitamin C is effective at boosting collagen production, the protein that provides skin structure and acts as an antioxidant that helps to fight skin damage caused by free radicals while maintaining elasticity.

2. Brussel Sprouts 

Brussel sprouts are another food that have high vitamin C content and are a must if you want to add a significant amount of vitamin C to your diet. This little green vegetable is also high in natural antioxidants.

3. Citrus fruits

Love oranges, grapefruit, and lemon? These fruits are vitamin C powerhouses and are the first place most people think of when it comes to vitamin C. We know we keep bring up vitamin C but getting the right amount help to reduce the appearance of fine lines and wrinkles!

4. Sweet Potatoes

This orange-hued carb has high levels of the antioxidant beta-carotene, as well as magnesium. Both of these nutrients can act as strong anti-inflammatory agents. Whether you choose to roast, blend, or bake your sweet potatoes, they are a must-have for your diet if you want healthier-looking skin.

Also, don’t throw the skin away! It’s packed full of various nutrients that are important for general health, particularly gut health.

5. Cottage Cheese 

Dairy products that are low in fat, such as cottage cheese, offer nutrients such as vitamin D and vitamin A. Vitamin A is crucial for healthy skin as this vitamin aids the process of creating healthy skin cells, and can help to ensure that skin’s appearance remains firm and smooth. The probiotics within cottage cheese can help to maintain good gut health, encouraging gut microflora which can boost digestion and lead to clearer skin.

6. Carrots 

Carrots are high in beta-carotene that converts into vitamin A when absorbed into the body. Vitamin A is critical in the production of collagen at a cellular level – without enough vitamin A, your skin may struggle to produce collagen. This could have a negative impact on the appearance and general health of your skin.

7. Mango 

Mango is known as a ‘powerhouse fruit’ because it is packed with so many vitamins, including vitamin A, C, and B6. Vitamin B6 is said to help reduce the amount of oil within the skin, reducing the risk of acne and other blemishes from occurring. This is why a lot of natural skincare products tend to include mango extract within them.

8. Edamame

Edamame is packed full of linoleic acid – the most important fatty acid found within the skin. Studies have shown that consuming a diet rich in linoleic acid reduces the chance of skin thinning and the appearance of fine lines.

9. Tomatoes 

Tomatoes are a versatile food that can help you hold onto your youthful glow. Tomatoes are packed full of the antioxidant lycopene, which is important for helping skin fight the damaging effects of the sun’s UV rays.

10. Brazil Nuts 

Another fantastic food for healthy skin is brazil nuts. Brazil nuts are full of selenium, which is a useful compound for protecting the skin from sun damage and helps to preserve elasticity. Selenium can stabilize free radicals that are known to contribute to oxidative skin stress and help reduce inflammation at a cellular level.

11. Salmon

Salmon is packed full of omega-3 fatty acids that offer a number of skin benefits. Omega-3 fatty acids can help to protect the skin from free radical damage by supporting cell membranes and reducing inflammation at a cellular level. Other fatty fishes, such as mackerel, trout, tuna, and sardines, are also good sources of omega-3 fatty acids and can be added to your diet and enhance your skin’s health.

12. Pumpkin Seeds

Did you know that pumpkin seeds are known as a ‘skin superfood’? This is because pumpkin seeds are extremely high in zinc. Zinc is an amazing antioxidant that can help the skin’s oil glands to regulate properly, reducing breakouts and blemishes, Zinc can also speed up the time it takes cuts and wounds on the skin to heal!

There you have it, a list of some of the key foods for achieving healthier, happier skin. If you want a glowing, youthful complexion, it’s not just about how you care for your skin on the outside, it’s also about what you put into your body to nurture your skin that is just as important.

Your diet may be spot on, your skincare routine is perfect, but you just need a little extra help reducing fine lines and wrinkles or getting that glow back. That is where the Vargas Face and Skin Center comes in. We offer a wide variety of non-invasive services to help keep your skin looking its best. Click below to learn more!