13 Best Foods for Healthy Skin

Your skin is your largest organ and accounts for approximately one-seventh of your total body weight. Your skin’s main function is to act as a barrier, protecting the rest of your body from sunlight, hot and cold temperatures, germs, pathogens and toxic substances.

Although most people focus on externally caring for their skin by applying moisturizers, sunscreen, and other skin care products, following a nutritious, well-rounded diet is one of the most important factors in maintaining healthy, youthful-looking skin.

Certain nutrients, such as selenium, zinc, omega-3 fats, and vitamins A, C, and E, help protect skin from dehydration, loss of elasticity, and oxidative and sun-induced damage.

Regular consumption of foods rich in nutrients known to support and protect the skin can help slow the signs of aging, reduce the risk of skin-related conditions, and improve skin moisture and elasticity.

Here are the 13 best foods for skin health.

Strawberries are rich in substances that support skin health, such as vitamin C, anthocyanins, phenolic acids and flavonoids.

Vitamin C is particularly important for skin health as it protects skin cells from oxidative damage and is essential for the production of collagen, the main protein in the body that accounts for 75% of your skin’s dry weight.

Your skin accumulates vitamin C, with up to 64 milligrams (mg) of vitamin C per 100 grams of epidermal, or outer skin layer.

Strawberries are an excellent source of vitamin C; one cup of sliced ​​strawberries provides 97.6 mg or 108% of the Daily Value (DV).

Keeping your gut healthy is very important for your skin. Dysbiosis, the medical term for an unbalanced gut, is linked to a number of skin conditions such as acne and psoriasis, and studies show that skin and gut health are closely linked.

Consuming fiber-rich foods, which help nourish beneficial bacteria and friendly microorganisms known as probiotics, is one of the best ways to support gut and skin health.

Kimchi is a type of fermented dish made with Chinese cabbage and other ingredients such as onions, radishes, carrots and cucumbers. Kimchi is rich in probiotics and nutrients essential for optimal skin health, including provitamin A and vitamin C.

Blood oranges are a type of citrus fruit with nutrient-rich, red-colored flesh. The ruby ​​color of blood oranges comes from high levels of powerful antioxidant compounds called anthocyanins, which may help protect skin cells from damage. Anthocyanins have strong anti-inflammatory and antioxidant effects, and these effects may be especially beneficial for people with inflammatory skin disorders such as acne.

Blood oranges are also rich in vitamin C, which is essential for collagen production and helps protect skin cells against UV damage.

Sunflower seeds are full of protein, a nutrient that forms the skin and is essential for wound healing and the formation of new skin cells. They are also rich in vitamin E, which acts as a powerful antioxidant in the body.

Vitamin E plays an important role in skin health as it protects skin cells from sun damage, regulates inflammation, and is involved in the synthesis of collagen and elastin proteins, which help skin stretch and maintain its youthful appearance.

One ounce of sunflower seeds provides 49% of your daily requirement for vitamin E. Sunflower seeds are also high in selenium and zinc, minerals that play an important role in maintaining skin health.

To make bone broth, collagen-rich animal bones are boiled for long periods of time, often more than eight hours; This produces a liquid that concentrates nutrients that support skin health, such as gelatin.

Gelatin is a substance derived from collagen, rich in the amino acids glycine, proline and lysine, which are necessary for collagen synthesis.

Sipping on a glass of bone broth can help hydrate your skin and provide it with the amino acids it needs to repair and renew its cells.

Although organ meats such as liver and heart are not as popular as other protein sources such as chicken and steak, organ meats are among the most nutrient-dense sources of protein you can eat and provide a number of vitamins and minerals essential for your body. skin health.

Beef liver, for example, is rich in protein, and just one 85-gram serving meets your daily requirement for copper, a mineral that protects the skin against the damaging effects of free radicals and prevents oxidative damage to skin cells. It also plays a role in the maturation of collagen and the growth of skin cells.

Additionally, organ meats are a concentrated source of selenium, vitamin A and zinc, all of which play important roles in skin health.

Shellfish like oysters, clams, and mussels are a smart choice if you want healthy, glowing skin. Not only are shellfish a concentrated source of skin-supporting minerals like selenium, zinc, and copper, shellfish are also rich in protein and anti-inflammatory omega-3 fats.

Shellfish such as oysters are particularly high in zinc, a mineral that regulates inflammation in the skin and stimulates wound healing, and selenium, a mineral with powerful antioxidant properties that helps protect skin cells against oxidative damage and UV rays. Consuming six medium-sized oysters meets your daily zinc needs and provides 30% of your daily selenium needs. Shellfish also provide omega-3 fats, which have powerful anti-inflammatory effects and play an important role in skin function and structure.

Broccoli is a good source of fiber, which helps support a healthy intestinal environment. This cruciferous vegetable is also high in vitamin C and polyphenol antioxidants. Polyphenols help block certain enzymes that play a role in breaking down the skin proteins collagen and elastin, which may help slow the signs of aging. These substances also help protect against UV damage, provide anti-inflammatory effects, accelerate skin renewal, and may help increase blood circulation and elasticity in the skin. Moreover, broccoli is a source of beta-carotene, a provitamin A carotenoid with antioxidant properties.

Eating vegetables like broccoli provides your body with the nutrients it needs to support healthy skin. Additionally, a 2015 review of 18 studies found that people who consumed high amounts of vegetables, fruits, and fish, as well as beta-carotene and vitamins A, C, D, and E, had a lower risk of developing skin cancer. .

Vitamin D is a fat-soluble nutrient that is essential for the growth of skin cells and the formation and function of the skin barrier, the outermost layer of the skin. Vitamin D also helps regulate inflammation and protects the skin’s immune system, which helps protect the body from pathogens and other harmful substances.

Vitamin D deficiencies are associated with inflammatory skin disorders such as psoriasis and eczema.

Trout is one of the few foods that are concentrated in vitamin D. A 3-ounce serving of cooked trout provides 645 IU of vitamin D, or 81% of your daily needs. Trout also provides zinc, selenium, protein and omega-3 fats. Omega-3 fats DHA and EPA may help protect against skin cancer and have powerful anti-inflammatory properties that may benefit people with inflammatory skin diseases.

Watermelon is over 90% water, making it a delicious choice for keeping your skin hydrated from the inside out. Drinking plenty of water and eating hydrating foods like watermelon can help keep your skin looking youthful because hydration helps reduce the appearance of wrinkles and wrinkles.

Not only is watermelon moisturizing, it’s also a good source of vitamin C and skin-supporting antioxidants like lycopene and beta-carotene.

It also provides the amino acid L-citrulline, which can help support healthy circulation, which is important for nourishing skin cells.

Consuming cherries regularly may help improve overall health by lowering markers of oxidative stress, lowering blood pressure, and supporting heart health. What’s more, cherries are also rich in antioxidants such as anthocyanins, hydroxycinnamates, and Flavin-3-ols, which may help protect skin cells against UV damage.

Cherries are also high in vitamin C and provide fiber, which can help support a balanced intestinal environment, which is important for maintaining healthy skin.

Additionally, cherries contain compounds that may help support restful sleep, such as melatonin, a compound that regulates the body’s sleep-wake cycle. Research suggests that consuming cherry products, such as cherry juice, may improve sleep quality. Since skin repairs itself while you sleep, getting enough sleep is critical for healthy skin.

Tomatoes are the main dietary source of the carotenoid lycopene, accounting for approximately 80% of the lycopene consumed by Americans. Lycopene has antioxidant and anti-inflammatory properties and has been shown to protect skin against sun damage.

Additionally, some study findings suggest that eating lycopene-rich tomatoes may help improve the appearance of your skin.

A 2023 review including 21 studies found that supplementation with tomato and lycopene supplements reduced skin redness and improved the appearance and pigmentation of the skin, thus preventing UV-induced skin damage and skin aging due to sun exposure.

Smoothies are one of the best ways to pack a variety of skin-supporting foods into one nourishing beverage. Smoothies made with vitamin C-rich fruits like strawberries, a healthy fat source like sunflower oil or almond butter, and a protein source are a delicious way to nourish your skin from the inside out.

Adding collagen peptides to your smoothie can boost its skin-strengthening effects. Research suggests that collagen supplementation may improve certain aspects of skin health, including wrinkle depth, texture, elasticity, and moisture.

Your skin needs a constant supply of nutrients to keep it healthy, hydrated and youthful looking.

Certain foods, such as berries, shellfish, sunflower seeds, kimchi, and broccoli, provide vitamins, minerals, antioxidants, and other nutrients such as protein that are essential for skin health.

Try adding the foods listed above to your diet for an easy and delicious way to care for your skin.