Foods to Eat for Healthy Skin

Foods to Eat for Healthy Skin

F rom scrubs to serums to masks to emulsions, it seems like everybody is riding a massive skincare wave these days. Healthy, glowing skin is in—but before you reach for the pricey designer skincare products, you should aim to cultivate healthy skin from the ground up with a proper diet. The old wives’ wisdom about food influencing your complexion is actually pretty accurate, and there are lots of healthy, delicious foods you can incorporate into your diet to make your skin the best it can be.

How Does It Work?

Your skin is an organ—in fact, it’s the largest one you have! And a healthy, balanced diet promotes the health of all your organs. In particular, foods with antioxidants go a long way towards clearing your skin of free radicals that leave it looking dull and unclean. I went into this in more detail in my article on green tea, but there are loads of other foods that can supply not only antioxidants, but vitamins and fatty acids that promote a healthy skin biome.

For Plenty of Antioxidants

Antioxidants combat damage done by environmental toxins called free radicals, and they’re found in all kinds of delicious foods.

At breakfast, try throwing some blueberries into a smoothie or a cereal bowl. Blueberries are famous for being packed with antioxidants, and are low-sugar with lots of vitamins as a bonus.

When making lunch or dinner, try some broccoli, spinach or red peppers as a side or in a salad. These healthy veggies are full of vitamin C and fiber. While cooking, spice things up with turmeric or paprika for the same benefits.

And if you feel like snacking, have some nuts! Many nuts are a great source of Vitamin E, which works wonders for the skin, and they’re a great source of protein that will fill you up and keep you energized.

For Dried-Out Skin

First and foremost, drink plenty of water. Most people don’t! Whenever you feel like reaching for a soda, just refill your water bottle instead. All your organs will thank you.

As far as food, avocado is loaded with hydrating oils and vitamins that, according to Dr. Zeichner, a cosmetic dermatologist at Mt. Sinai Hospital, “provide the building blocks for healthy skin cell function”. So have some guacamole or some avocado slices for a tasty, healthy snack.

For something a little more filling, go for fish! Fish are full of omega-3 fatty acids that lower triglycerides and promote firmer, more hydrated skin that resists irritation and dryness.

For Acne

Swap starchy white bread and sugary cereals out for whole grains, especially oats. Whole grains have a lower glycemic index than processed wheats, meaning they cause less of a sugar crash and cause less inflammation in the skin, which prevents breakouts. So, try some whole-wheat bread for toast or on sandwiches, or have oatmeal for breakfast or in a yogurt bowl. Switching out white rice for brown will also do the trick.

For Oily Skin

If you struggle with oily patches, you’ll have plenty of chances to get them under control during the fall season. Sweet potatoes have plenty of Vitamin A, which reduces your sebum glands’ oil production. Cinnamon, too, has been shown to stimulate circulation, which keeps your skin feeling fresh. Definitely take part in these seasonal staples and see the results.

For Everybody

Whatever your skin woes, these ingredients all have something to offer your skin. For starters, tomatoes are high in lycopene, which prevents aging and may even ward off heart disease.
Chia seeds are full of the same omega-3 fatty acids found in fish, and they’re super easy to add to your diet. Just toss them into a smoothie, salad or entrée and enjoy their many health benefits.

Of course, once you’ve taken care of your diet and nourished your skin at the source, you’ll want to fine-tune your skincare routine, so don’t forget to check out our stock of high-quality skincare here at Keshoume!

Rowan Thompson - October 5, 2020

Lefave, Samantha. “18 Superfoods That Can Serve Up Gorgeous, Glowing Skin, According to Derms.” Allure, 24 Nov. 2016,

Wellness Team. “23 Foods That Are Good for Your Skin.” Health Essentials from Cleveland Clinic, Health Essentials from Cleveland Clinic, 9 July 2020,

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