There are umpteen creams you can apply to the outside of your skin, but they do not replace actual skin health. True skin health comes by having an actual healthy body under your skin, that supports your skin! What are the top 10 foods for healthy skin? We’ll take a look at 10 top contenders in this post.
1. Fatty Fish
I know, somehow it sounds gross to think about eating “fatty fish,” but in this category, we actually include salmon, mackerel, sardines and herring. What these fish contain that is extremely good for the skin, is omega-3 fats.
Omega-3s keep the skin soft and moisturized. A lack of omega-3s causes skin dryness, according to a study quoted by the National Institute of Health. Keeping your skin moisturized helps to reduce the appearance of wrinkles and fine
The omega-3s in fatty fish also reduce the effect of the sun’s harmful UV rays.
Fatty fish contain Vitamin E, which is a great antioxidant for your skin.
Fatty fish also have a lot of lean protein, which supports skin integrity and strength.
2. Avocados
Avocados are considered one of the most beneficial foods for the skin! Avocado could almost be considered a superfood for the skin, actually. Like fatty fish, they are high in healthy fats.
Avocados contain substances that might help protect your skin from from the sun’s harmful UV rays, which cause skin damage.
Avocados also contain a lot of Vitamins C and E and other antioxidants.
Vitamin C is needed by your skin to create collagen – a foundational protein that keeps your skin healthy and strong. It’s also an antioxidant that helps prevent oxidative damage to your skin. Oxidative damage helps create the lines and wrinkles associated with aging.
Vitamin E works better – according to a study – with Vitamin C. Vitamin E is a great antioxidant in its own right.
3. Nuts and Seeds
Nuts and seeds in general are extremely good for your skin, but sunflower seeds and walnuts stand out.
Sunflower seeds are very high in Vitamin E. 1 oz (28 grams) of sunflower seeds supplies in the range of 40-50% of the daily value for vitamin E and selenium. It also contains significant zinc – and 5.5 grams of protein.
And have you priced out sunflower seeds recently? In North America, at least, you will, for sure, NOT need to open a new line of credit to buy them! Sunflower seeds are a little known miracle worker of a food that tastes amazing and costs “peanuts.”
Walnuts are a little pricier, probably – but when it comes to the skin, like gold! Walnuts have a great balance of omega-3s and omega-6s. The omega-6s may increase inflammation, but omega-3s reduce it.
They are also an amazing source of zinc, which is absolutely necessary to the barrier functionality of your skin.
Almonds are also worthy of note – very good for your general health AND your skin.
4. Sweet Potatoes
What makes sweet potatoes good for your skin? Primarily it’s the sweet potato’s high vitamin A content – in the form of beta carotene. Beta carotene helps repair damage to the cells of your skin, and keep the skin well-toned and soft. According to some studies, it helps prevent sunburn.
Beta carotene can leave your skin with a warm orange glow – making your skin look healthier.
5. Tomatoes
Tomatoes contain three substances that are awesome for your skin:
- Beta carotene. All the points mentioned in the above paragraphs about the beta carotene in sweet potatoes also apply to tomatoes.
- Lutein. Lutein – known in some circles as the “eye vitamin,” also promotes skin health. It helps make the skin more elastic and helps keep it hydrated. It’s worthy of note that lutein is not produced by the body, so has to be obtained through food and/or supplements.
- Lycopene. Lycopene is both an antioxidant and a carotenoid. It’s the bright-red color that characterizes tomatoes. As an antioxidant, it fights against free radicals and the damage they can cause to the skin. It supports the skin’s collagen structure, to reduce fine lines and skin wrinkles.
6. Dark Chocolate
This is the recommendation that everybody’s been waiting for, I know! Chocolate produces flavanols – polyphenols that help reduce skin roughness and fight sun damage.
Just make sure the cocoa level in the chocolate is at least 60-70%. Milk chocolate doesn’t cut it! And you want to make sure the sugar content is as low as possible. Sugar is not particularly good for your skin, and it’s bad for a host of other things.
7. Blueberries and Grapes
Blueberries and grapes are true “berries” – according to the true scientific definition of berry. These two foods are among the best products you can eat for your skin. Their high antioxidant level is one of the primary reasons for this.
Blueberries are especially high in anthocyanins, which have very strong antioxidant properties. Blueberries can reduce acne-type inflammation, give a boost to collagen levels, and improve your circulation.
Grapes contain resveratrol, which is an antioxidant that can fight fine lines, wrinkles, and hyperpigmentation. They can brighten up your skin and fight against negative environmental influences.
8. Green Tea
Green tea is an excellent addition to everyone’s health routine and can contribute to your overall health and wellness, not just skin health.
But in relation to skin health, green tea contains an antioxidant called EGCG, a skin cancer fighter. It fights DNA damage from UV rays. What that means is that green tea fights premature skin aging.
In addition, green tea contains catechins, which are polyphenols with powerful anti-inflammatory qualities. These help prevent swelling, irritation and redness. It helps fight the bacterial infections that cause acne.
It also contains Vitamins E and B2 – both of which are necessary for great skin health.
9. Broccoli
Broccoli contains glucoraphanin, which is converted to sulforaphane in the gut.
Sulforaphane may protect against sun damage to the skin, and repairs sun damage to the skin. Sulforaphane activates cellular antioxidant defenses, which can help to prevent skin cancer. It also directly neutralizes harmful free radicals that damage your skin.
Broccoli has anti-inflammatory properties and omega 3 fatty acids. This helps helps lessen the development of rashes and allergies.
10. Red or Yellow Bell Peppers
Red and yellow bell peppers contain capsanthin – a powerful antioxidant that shields the skin from UVA and UVB damage.
Red bell peppers also contain high amounts of vitamin C – a well-known and documented antioxidant.
And…red bell peppers contain large amounts of beta carotene! See the paragraphs for tomatoes and sweet potatoes above for details on how beneficial beta carotene is for the skin.
In Summary…
While we can’t say exactly if these are the absolutely top 10 – who knows, actually – these are are definitely 10 awesome foods with direct positive skin benefits! None of them are outrageously expensive, definitely not budget-breakers – and worth every penny of what you pay for them.
If you have any additional comments or questions about the subject matter in this post, please feel free to leave them in the space below!
