Taking care of your skin requires lots of conscious effort. Cleansing, exfoliating, moisturizing and applying protection are all necessary for healthy skin. Although, it’s not just what you put on your skin that matters. What you put in your body can have a considerable impact on your skin, too. Eating well is an important step towards achieving naturally beautiful skin.

We’re not talking about taking crazy supplements or going on crash diets. In fact, dermatologists recommend consuming a variety of foods that give you vitamins, minerals, and amino acids. That gives you plenty of wiggle room to find foods that you like, but also help your skin. While you should be avoiding processed foods, there are plenty of deliciously fresh foods you can consume. Let’s have a look at what foods you can eat for healthy skin.

Get Your Vitamins

Nutrient-rich foods that give you vitamins A, C, and E  can work wonders for your skin.

  • Vitamin A can help slow the breakdown of collagen and elastin thereby fighting signs of ageing. It can also help increase wound healing rates and reduce dark spots, acne, and pigmentation. Some foods that contain vitamin A are carrots, squash, dark leafy greens, sweet potatoes, red peppers, apricots, mango, tomatoes, and peaches.
  • Vitamin C can help protect the skin from free radical damage. It can also help reduce the signs of dark spots and pigmentation. Some foods that contain vitamin C are kiwis, strawberries, oranges, papaya, broccoli, tomatoes, peas, and kale.
  • Vitamin E is essential for healthy collagen production. Not to mention, it works together with vitamin C to stimulate the formation of collagen in the skin. It can also help protect cell membranes from UV ray damage. Some foods that contain vitamin E are almonds, sunflower seeds, spinach, avocado, sweet potato, wheat germ, and hazelnuts.

Include these foods in salads, smoothies or even sandwiches. There are lots of tasty ways to add these vitamins into your diet.

Incorporate Omega-3s

The fatty acids present in Omega-3s are an essential component of cell membranes. These acids help your body’s cells function well and stay elastic. Also, these acids help moisturize your skin from the inside out. That means they can reduce dryness and keep your skin looking plumper and smoother. Studies suggest that these acids can help combat eczema, psoriasis, and acne.

Get your Omega-3s from eating fatty fish like salmon, mackerel, herring, lake trout, sardines, and albacore tuna. For those who don’t like fish, no worries! There are some fantastic plant-based alternatives that are also packed full of Omega-3s. Munch on some chia seeds, flaxseeds, walnuts, leafy greens, hemp seeds, algae and brussels sprouts to get those fatty acids. Vegetable oils are also an easy way to incorporate Omega-3s into your diet.

Rejuvenate with Antioxidants

Those magical antioxidants you’ve always heard about can also help your skin! Free radicals, the unstable molecules in our skin that damage cells, speed up the process of ageing. These come in contact with your skin via the sun, pollution, and even stress. Luckily, antioxidants can help reduce those damaging effects. Along the way, they can also diminish fine lines and wrinkles. Amazing!

Antioxidants are present in lots of yummy foods like fruits (specifically berries), vegetables, nuts, and cacao. Cacao has properties that help increase the blood flow to the skin’s surface. Nuts like Brazil nuts are packed full of selenium. Selenium can help protect skin elasticity and reduce skin damage from UV rays. Wheat, brown rice and mushrooms are also chock full of selenium, so the dietary options are endless.

Sprinkle in some Zinc

Zinc plays a significant role in your skin’s basic functioning. It works to transport vitamin A to the blood and helps heal wounds. Furthermore, it boosts cell renewal and helps upkeep collagen. Zinc is also one of the many components that help improve your hair, skin, and nails. Some foods that contain zinc are whole grains, beans, legumes, miso, nutritional yeast, broccoli, and green beans.

Eat Plenty of Protein

A proper diet needs a healthy dose of protein. Protein allows for tissue construction and repair. In fact, our hair, skin, and nails all have protein in their main structural components. However, these are essential combinations of amino acids which means they have to come from food. By eating whole grains, legumes, nuts, seeds, and even algae, you can be sure you get plenty of protein.

The Takeaway

It’s always a good idea to be mindful of your diet and try to opt for as many natural options as possible. By introducing detoxifying foods into your daily life, you can noticeably improve your health and skin. Although, be sure to reduce your consumption if you find yourself feeling unwell. Last but not least, remember to drink lots of water! Let us know in the comments what foods personally help you get naturally beautiful skin.

About our bloggeR

Ashuni Pérez is an American writer based in Valencia, Spain. She has a passion for natural beauty and the environment. Ashuni loves to cycle and drink smoothies in the sun. Follow her on Instagram at @ashuuuuni