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24 Best Foods for Skin Health

By Joe Boland

January 25, 2025

Achieving and maintaining radiant, healthy skin isn't just about what you put on your body, but also what you put in it. A nutrient-rich diet full of the best foods for skin health can significantly impact your skin's health, appearance and ability to retain its resilience.

So what are the best foods for skin health, and how can you incorporate them into your daily skincare routine?

Below are some of the best foods for skin health, backed by science, along with tips on how to incorporate them into your diet and maintain healthy skin.

As always, consult your healthcare professional prior to beginning any new dietary regimen.

1. Fatty fish

Salmon, mackerel and herring are excellent sources of omega-3 fatty acids, which are crucial for maintaining thick, supple and moisturized skin. These fatty acids also help with a healthy response to inflammation, helping to promote healthy skin.

Research also links omega-3s consumption to supporting supple skin.

How to get fatty fish in your diet: Grill or bake fatty fish for dinner, or add salmon to salads. Aim to include fatty fish in your diet at least twice a week.

2. Avocados

Rich in healthy fats and vitamin E — one of the best vitamins for skin — avocados help promote healthy skin. They also contain compounds that can help promote a healthy response to oxidative stress (helping to fight free radicals) and aid in a healthy response to inflammation.

Some research also shows that avocados help keep skin moisturized, while additional studies suggest vitamin E, combined with vitamin C, can help support healthy skin elasticity and hydration.

How to get avocado into your diet: Add avocado slices to salads, blend into smoothies or use as a spread on whole-grain toast.

3. Walnuts

Walnuts are packed with essential fatty acids, zinc, vitamin E and protein — all vital for healthy skin. They may help support healthy skin cell membranes and promote a healthy response to oxidative stress.

How to get walnuts into your diet: Snack on a handful of walnuts, or sprinkle them over your yogurt. Try this Pumpkin Coffee Cake, with Walnut Pepita Crumble recipe.

4. Sweet potatoes

Loaded with beta-carotene, sweet potatoes can act as a natural skin supporter, including helping to fight against free radicals. They also have been shown to help add a natural glow to healthy skin.

How to get sweet potatoes into your diet: Bake them as a side dish, mash them into a creamy base or roast sweet potato wedges. You can enjoy them as crispy sweet potato fries as well.

Here a few more sweet potato recipes to try:

• Sweet Potato Hummus

• Sweet Potato Casserole

• Winter Sweet Potato Bowl

5. Bell peppers

Red and yellow bell peppers are excellent sources of vitamin C, necessary for collagen production. They also contain powerful antioxidants that can promote a healthy response to oxidative stress, such as beta-carotene, which has been found to help improve the appearance of wrinkles.

How to get bell peppers into your diet: Slice them into salads, roast them for a smoky flavor or use them in stir-fries. You also can enjoy them raw with hummus or try this Quinoa Stuffed Peppers recipe.

6. Broccoli

Broccoli is rich in vitamins and minerals crucial for healthy skin, including zinc, vitamin A and vitamin C. It also contains sulforaphane, which may help promote a healthy response to oxidative stress.

How to get broccoli into your diet: Steam broccoli lightly to retain its nutrients, and add it to pasta dishes or salads. This Cream of Broccoli Soup recipe is another great option.

7. Tomatoes

Tomatoes are a great source of vitamin C and major carotenoids, including lycopene. These nutrients have been shown to promote a healthy response to oxidative stress and may help improve the appearance of wrinkles.

Lycopene is also an antioxidant that’s been shown to help improve skin texture.

How to get tomatoes into your diet: Use fresh tomatoes in salads, blend into sauces or roast as a side dish. Give this Fresh Tomato Pasta Sauce recipe a try.

8. Green tea

Green tea is rich in powerful antioxidants called catechins, which can help promote a healthy response to oxidative stress.

Loaded with polyphenols like EGCG, green tea also supports a healthy response to inflammation. Regular consumption is linked to improved skin elasticity in some scientific research.

How to get green tea into your diet: Sip on freshly brewed green tea, or use it as a base for smoothies. Aim to drink 1 to 2 cups of green tea daily.

9. Kiwi

Kiwis contain more vitamin C than oranges, making them excellent for skin health. Vitamin C is crucial for collagen production and promoting a healthy response to oxidative stress. .

Kiwi also can help enhance skin firmness due to its vitamin C content.

(If you’re looking for some of the best collagen for skin options, look for ones that use natural ingredients and avoid unwanted ingredients, such as Ancient Nutrition’s Multi Collagen Protein and Multi Collagen Advanced Hydrate.)

How to get kiwi into your diet: Slice kiwi into fruit salads or your morning cereal, add to smoothies, or eat as a refreshing snack.

10. Flaxseeds

Flaxseeds are rich in an omega-3 fatty acid called alpha-linolenic acid, which studies show may help promote smooth skin.

How to get flaxseeds into your diet: Grind fresh flaxseeds and add them to smoothies or sprinkle over salads.

11. Soy

Soy contains isoflavones that may help promote skin health, especially for women. Some studies suggest that consuming soy isoflavones can lead to fewer visible fine wrinkles and improved skin elasticity.

How to get soy into your diet: Include tofu or tempeh in your stir-fries, or try soy milk in your coffee.

12. Olive oil

Olive oil is rich in monounsaturated fatty acids and compounds like squalene, which may promote overall skin moisture and resilience.

How to get olive oil into your diet: Use olive oil in your cooking or as a base for salad dressings.

13. Berries

Blackberries, blueberries and strawberries are packed with antioxidants that help promote a healthy response to oxidative stress, helping to fight free radicals. They're also excellent sources of vitamin C.

Packed with antioxidants, particularly anthocyanins, blueberries, for instance, can help promote healthy skin as it normally ages by promoting a healthy response to oxidative stress.

How to get berries into your diet: Sprinkle them over yogurt, blend into smoothies or enjoy them as a snack. You can make this Berry Collagen Protein Smoothie or Blueberry Banana Smoothie recipe.

14. Greek yogurt

Greek yogurt is high in probiotics, which can have been shown to help promote overall healthy skin. It's also rich in protein, which helps strengthen the skin's natural barriers.

How to get Greek yogurt into your diet: Use Greek yogurt as a base for smoothies, or enjoy it with fresh fruit and nuts. Here are a few Greek yogurt recipes to try:

• Greek Yogurt Chicken Marinade

• Pineapple Ginger Lassi Drink

• Green Smoothie

15. Leafy greens

Spinach, kale and other leafy greens are brimming with antioxidants and nutrients that support healthy skin. They provide essential vitamins for normal bodily skin repair.

Rich in vitamins A, C and K, as well as iron and folate, for example, spinach aids with a healthy response to inflammation and helps promote normal skin repair.

How to get leafy greens into your diet: Toss greens into salads, blend into green smoothies or sauté as a side dish. Include a variety of leafy greens in your meals.

Here are some recipes to try:

• Ultimate Green Juice

• Spinach Goat Cheese Frittata

• Kale Quinoa Cakes with Lemon Dill Yogurt Sauce

16. Sunflower seeds

Sunflower seeds are high in vitamin E, an antioxidant that promotes a healthy response to oxidative stress and helps to keep skin soft. They’re also high in zinc and selenium, which have been shown to help with normal oil production, skin flexibility and more.

How to get sunflower seeds into your diet: Sprinkle sunflower seeds on salads, add to trail mixes or enjoy as a crunchy snack. Incorporate them into yogurt, or enjoy them as a healthy snack on their own.

17. Red grapes

Rich in resveratrol, a powerful antioxidant, red grapes promote a healthy response to oxidative stress and more. Grapes are also rich in vitamin C and antioxidants, which have been found to help with skin tone, promote normal collagen production and help with a healthy response to inflammation.

How to get grapes into your diet: Snack on red grapes, add to fruit salads or freeze them for a refreshing treat.

18. Chia seeds

Filled with omega-3 fatty acids and antioxidants, chia seeds help maintain skin hydration and promote a healthy response to oxidative stress.

How to get chia seeds into your diet: Add them to smoothies, yogurt or oatmeal. Try out the following chia seed recipes:

• Coconut Chia Protein Pancakes

• Chia Seed Smoothie Bowl

• Chocolate Chia Seed Pudding

19. Pomegranate

Packed with antioxidants, pomegranates may help promote a healthy response to oxidative stress and improve skin's overall appearance.

How to get pomegranate into your diet: Enjoy the seeds fresh, or add pomegranate juice to your diet. Make this Pomegranate Mocktail for a refreshing drink that also promotes healthy skin.

20. Dark chocolate

The flavonoids in dark chocolate aid with normal blood flow and help promote a healthy response to oxidative stress, helping to fight free radicals. Some studies even suggest that moderate consumption can enhance skin hydration and thickness.

How to get dark chocolate into your diet: Choose dark chocolate with at least 70% cocoa, and enjoy as a dessert or add to smoothies. Enjoy in moderation as part of a balanced diet.

Here are a few healthy dark chocolate recipes:

• Dark Chocolate Protein Smoothie

• Homemade Chocolate Candy Bar

• Healthy Hot Chocolate

21. Carrots

Carrots are another excellent source of beta-carotene, which helps support a healthy response to oxidative stress and promotes an even complexion.

How to get carrots into your diet: Snack on raw carrots, blend into soups or roast as a sweet side dish. Here some other carrot recipes to make:

• Carrot Oatmeal Breakfast Cake

• Low-Carb Vegan Carrot Mug Cake

• Carrot Cake Protein Bars

22. Turmeric

Curcumin, the active compound in turmeric, has been found to help promote a healthy response to inflammation and support an even skin tone.

How to get turmeric into your diet: Sprinkle turmeric into soups, teas or curries, or mix into a warm golden milk latte. Try this Gut Support Smoothie with Turmeric recipe or Turmeric Latte recipe.

23. Cucumber

With its high water content and silica, cucumber helps keep skin hydrated and firm.

How to get cucumber into your diet: Add cucumber slices to water, chop into salads or use as a cooling side dish. You can make these cucumber recipes as well:

• Cucumber Juice Detoxifying Mocktail

• Cucumber Limeade Mocktail (with Collagen!)

• Cold Cucumber Soup

24. Pumpkin seeds

Rich in zinc, pumpkin seeds aid in skin repair and clear skin. They also contain selenium and vitamin E for extra skin support.

How to get pumpkin seeds into your diet: Sprinkle pumpkin seeds over salads, blend into trail mix or use as a topping for yogurt.

Conclusion

By adding these nutrient-rich foods into your diet, you can support your skin's health from the inside out. A varied and balanced diet, along with proper skincare, is key to achieving and maintaining healthy, radiant skin.

Eating the best foods for skin health can work wonders for your skin's health and appearance. Remember, consistency is key, and combining these foods with a healthy lifestyle will yield the best results.

Make your journey to glowing, healthy skin a delicious one!