12 Delicious Foods to Support Skin Health

Written by Daisy Whitbread
BSc (Hons) MSc DipION

Medically Reviewed by
Dr. Patricia Shelton

• 1. Oily Fish (Salmon)
  

  Salmon and other oily fish are well known for being a top source of omega-3 fats. Omega 3 fats have strong anti-inflammatory effects and show promise for many cosmetic and therapeutic effects on the skin. (1) Pink fish such as salmon and trout contain a carotenoid pigment (from the same family as beta-carotene) called astaxanthin that has been shown in studies to reduce wrinkles and age spots and improve skin texture and elasticity. (2) Salmon is also a great source of skin essentials selenium and protein.
  Nutrition Facts for Cooked Atlantic Salmon (Farmed).
• 2. Pomegranate
  

  Pomegranates contain substances called punicalagins, which have potent antioxidant and anti-inflammatory effects. Both oxidative stress and inflammation contribute to skin damage and aging. One study found that pomegranate extract can protect skin fibroblast cells (the ones that produce collagen) against damage and death from UVA and UVB rays. (3) Pomegranates are also an excellent source of vitamin C, which promotes healthy collagen. (4)
  Nutrition Facts for Pomegranates.
• 3. Avocados
  

  Avocados are a top source of vitamin E, an antioxidant that protects the skin from the aging effects of free radicals. (5) Avocados are also a great source of healthy monounsaturated fats and antioxidants, including carotenoids, both of which have been linked with improving skin health and appearance. (6)
  Nutrition Facts for Avocados.
• 4. Orange Vegetables
  

  Orange vegetables such as carrots, butternut squash, pumpkin and sweet potatoes contain particularly high levels of beta-carotene. Beta-carotene is converted in the body to vitamin A, an essential nutrient for skin health and maintenance. (7) Vitamin A also influences the ability of the skin to withstand environmental damage and helps prevent collagen breakdown. (7) Beta-carotene itself has antioxidant effects and can help build up natural protection against the sun and reduce sun damage to the skin. (8,9)
  *Foods only offer relatively weak protection against sun damage and should never be a substitute for sunscreen and safe sun exposure, rather they should be an additional supportive measure.
  Nutrition Facts for Cooked Carrots (Boiled, Drained).
• 5. Turmeric
  

  Turmeric contains a substance called curcumin, which has potent anti-inflammatory and antioxidant properties. (10) Its anti-inflammatory effects are beneficial for calming skin irritation such as acne flare-ups and in India turmeric is commonly used in facemasks. Turmeric also helps protect skin against aging, as it not only acts as an antioxidant itself but also boosts the activity of the body's own antioxidant enzymes, so its actions against free radicals are two-fold. (11) In addition, turmeric supports liver detoxification enzymes, which have benefits for the skin and overall health. (12,13)
  Nutrition Facts for Ground Turmeric.
• 6. Berries
  

  Berries are rich in flavonoids, a type of antioxidant that protects the skin against free radical damage and aging. (14) Strawberries, in particular, are also an excellent source of vitamin C, with 1 cup providing more than 100% of the RDA. Vitamin C is found in high levels in both the dermis and epidermis of the skin, where it has an essential role in collagen production. (4) Collagen is the main structural protein of the skin, which keeps it strong, supple, and firm; its decline as we age causes skin wrinkling. Aging and UV light can lower the vitamin C content of the skin, so the more we get in our diets the better. (15)
  Nutrition Facts for Blackberries.
• 7. Nuts
  

  Nuts are one of the most nutrient-dense foods, being a top source of healthy fats, antioxidants, vitamin E, plant protein, and a host of beneficial phytochemicals. Nuts have anti-inflammatory and antioxidant actions, which both help prevent skin aging. Nuts, especially Brazil nuts, are also a top source of the mineral selenium which can help reduce skin aging and possibly even reduce the risk of more serious skin damage. (16) Low levels of selenium are associated with a host of skin diseases including psoriasis, acne vulgaris, chloric acne, and atopic dermatitis. (17) Consuming too much selenium, however, is also dangerous as high levels of selenium also increased the severity of psoriasis and can even increase the risk of certain skin cancers. (17,18) Foods high in selenium are best for maintaining healthy selenium levels while avoiding selenium supplements.
  Nutrition Facts for Brazilnuts.
• 8. Fermented Foods (Kimchi, Sauerkraut)
  

  Sauerkraut contains live probiotics, beneficial bacteria with far-reaching effects on health including skin health. A Korean study found that 12 weeks of supplementation with probiotics boosted skin elasticity and hydration and reduced wrinkle depth. (19) Fermented foods such as sauerkraut (fermented cabbage), kimchi (fermented vegetables with spices), and kombucha (fermented tea) are some of the healthiest sources of probiotics.
  Nutrition Facts for Kimchi.
• 9. Chocolate
  

  A study found that supplementation with cocoa had positive effects on skin elasticity and wrinkle reduction in women aged 43-86. (20) Other studies have demonstrated reductions in UVB-induced wrinkle formation and collagen degradation following the consumption of cacao powder, with evidence indicating that cocoa may alter the expression of genes linked to skin wrinkling. (21) This is not surprising, as raw cacao is one of the richest sources of antioxidants of all foods, being particularly high in a type of antioxidant called flavanols.
  Nutrition Facts for Dark Chocolate (70-85% Cocoa).
• 10. Watermelon
  

  This juicy and tasty fruit is a top source of lycopene. Lycopene is an antioxidant linked with many health benefits including protecting the skin against free radical damage and UV damage, which are the two top causes of skin aging. (22) Its high water content (92% water) also makes it a great hydrator, especially in hot weather or post-exercise. In addition, watermelon is a good source of vitamins A and C.
  Nutrition Facts for Watermelon.
• 11. Spirulina
  

  Spirulina is a blue-green algae, sometimes referred to as a "complete food" as it provides all the essential nutrients our bodies need including protein, essential fats, vitamins, minerals, and antioxidants. Spirulina contains a type of essential fat called GLA, which has anti-inflammatory effects and may help calm inflammatory skin conditions. (23,24) There is also some evidence that spirulina can stimulate the cells in the body that produce collagen, called fibroblasts. (25)
  Nutrition Facts for Raw Spirulina.
• 12. Seeds
  

  Seeds provide vitamin B3 (Niacin), an essential vitamin needed for keeping skin healthy. This water-soluble vitamin helps the epidermis (upper layer) of the skin retain moisture. This helps skin appear smoother with less dryness and can even reduce the appearance of wrinkles. (26) Niacin is also used topically as a treatment for acne. (26) Seeds are also a great source of zinc, needed for healing and repair in the body, including skin healing, healing of blemishes, and preventing scar formation. Clinical trials have shown that zinc supplements can also reduce the severity of acne. (27)
  Nutrition Facts for Flax Seeds.

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