Nutrition for Healthy Skin

All Posts January 5


A lot of us undervalue the role that proper nutrition plays in the health of our skin. As important as choosing the right skincare products is, what you put into your body is just as important – if not more so – than what you use externally. Nutrition is key in maintaining healthy skin, especially as we age.

The Right Nutrition Helps Healthy Skin

That means that the food we eat directly impacts our skin. That’s right: the better we gear our diets towards our skin’s needs, the more beautiful our skin will be.

Here’s the food that’s good for your skin (good news: there’s a lot of it!), which I’ve categorized into 4 main sources of nutrition. Read up, then eat up!

Fatty Acids

olive oil, fatty acids

Certain fatty acids are natural anti-inflammatories, which help prevent and relieve skin conditions.

Monounsaturated fats, or good fats. Find them in foods like olive oil, avocados & nuts.

Omega-3 fatty acids. Find them in fish like tuna, mackerel and sardines. Other excellent sources include walnuts and soybean oil.


coffee, antioxidant, food that's good for skin

Antioxidants are essential in fighting cancer-causing free radicals, or oxidized molecules that can wreak havoc on our cells. Free radicals are found in many places (especially in UV rays) and are a huge contributor to aging skin.

Eat foods that are rich in vitamin C, vitamin E & beta-carotene antioxidants to combat free radicals and their negative impact on your skin. Here’s what tops my list…

Antioxidant-Rich Nutrition


Green Tea





Sweet Potatoes


Bell Peppers




Sunflower Seeds

Dark Chocolate


Red Wine

Keep It High-Fiber, High-Protein

eggs, high protein

Foods that are high in fiber and protein slow your digestion down, lowering insulin levels that are linked to acne. Not only that, protein is vital in collagen production – you know, that thing that keeps your skin wrinkle free. A few staples in a high-protein, high-fiber diet include:

Garbanzo Beans

Grass-Fed Beef




Lots of Zinc!

oyster, shellfish, zinc

Zinc is critical in regulating your sebaceous glands, which control your skin’s oil production. Too much oil? Oily skin prone to breakouts. Not enough oil? Dry skin that flakes and looks rough. Plus, zinc keeps your skin soft. Find it in:

Kidney Beans





crop, food, good for skin

There’s a ton of other amazing foods out there that are great for your skin. Explore, plan meals ahead of time and try out new, healthy dishes. Your skin will thank you – and your taste buds will, too!

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