15 Best Foods for Healthy Skin

Nutrition is important for health, including your skin. Research suggests that eating certain foods that are rich in nutrients & compounds can benefit the skin.

Your diet may play a direct role in nourishing the skin & keeping it healthful. It’s clear that what you eat can significantly affect the health & aging of your skin. So, here are 15 foods that you can add into your diet for optimal skin health.

Fatty Fish

Fatty fish like salmon, herring and mackerel, are excellent foods for healthy skin. They’re loaded with omega-3 fatty acids that can reduce inflammation & keep your skin moisturized.


Walnuts have many characteristics that make them excellent food for healthy skin. They're a good source of essential fatty acids, vitamin E, zinc, protein, & selenium – all these nutrients help your skin to stay healthy.

Sunflower Seeds

Sunflower seeds are an excellent source of nutrients, including vitamin E, which is an important antioxidant for the skin, & they’re also rich in protective fatty oils.

Yellow or Red Bell Peppers

Bell peppers contain plenty of beta carotene, which your body converts into vitamin A and also rich in vitamin C, both of which are important antioxidants for your skin.

Sweet Potatoes

Sweet potatoes are a great source of beta carotene, which acts as a natural sunblock and may protect your skin from sun damage. This may help prevent sunburn, cell death, dry skin & wrinkled skin.


Avocados are high in healthy fats and contain vitamin C & E, which benefits many functions in your body, including health of your skin. Avocados are also packed with compounds that may protect your skin from sun damage.


Tomatoes are a rich source of vitamin C and contain all of the major carotenoids, including lycopene. These carotenoids protect your skin from sun damage and may also help prevent wrinkling.

Dark Chocolate

Dark chocolate contains antioxidants that may protect your skin against sunburn, and these antioxidants may also improve skin thickness, wrinkles, blood flow, hydration and skin texture.

Red Grapes

Red grapes contain resveratrol, a famous antioxidant that may slow your skin’s aging process by improving harmful free radicals that damage your skin.

Olive Oil

Olive oil may be the most healthful choice for the skin, compared to other cooking oils. It is rich in vitamins and antioxidants, and has been linked to improved skin moisturization, anti-aging effects, & relief from sunburn.

Green Tea

Green tea contains catechins, a powerful antioxidant that can protect your skin against sun damage and reduce redness. It also improves skin hydration, thickness, and elasticity.


Soy contains isoflavones, which have been shown to help protect your skin from UV damage, and also improve wrinkles, skin elasticity, collagen & skin dryness.


Broccoli is full of vitamins, minerals, & carotenoids that are important for skin health. Broccoli also contains sulforaphane, which may help protect your skin from sunburn and may prevent skin cancer.

Flax Seeds

Flax seeds are rich in omega-3 fatty acids which keep your skin nourished, hydrated, and moisturized. They also contain lignans & antioxidants that help prevent sagging of the skin & help tighten your skin.


Water benefits your skin in many ways. Drinking enough water can protect skin cells from damage, and also, being hydrated makes it easier for your skin cells to absorb nutrients & release toxins.

What you eat can significantly affect your skin health, so make sure that you’re getting enough nutrients to protect your skin. These foods are great options to keep your skin healthy, strong & attractive.