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Assorted fruits and vegetables

Skin Superfoods – What Foods Can Help You Achieve Your Dream Skin

Who doesn’t want healthy, beautiful, glowy skin?! We think everyone does, duh! While having a skincare routine is super important for achieving our dream skin, our skincare products can only do so much. So how do we achieve healthy skin from the inside out? As part two in this series, today we are going to tell you what foods can help your skin restore its natural barrier and promote healthy skin cell growth from within. If you want healthy skin that glows, keep reading to find out what foods you can include in your diet for better skin health.  


 The Connection Between Diet and Skin Health 

Our dietary choices play a pivotal role in determining the health and appearance of our skin. The saying "you are what you eat,” though cliche, is true, especially when it comes to our skin. Antioxidants, essential vitamins, and minerals act as the building blocks for promoting skin wellness. Antioxidants, found in various fruits and vegetables, combat free radicals that can contribute to premature aging and skin damage. If we deprive ourselves of these important nutrients, our skin can show signs of damage like dryness and flakiness, premature aging like fine lines and wrinkles, acne and breakouts, redness and inflammation, and increased skin sensitivity. 

Thus, essential vitamins, such as A, C, and E, and other nutrients play key roles in keep our skin looking healthy. Proper nutrition promotes collagen synthesis, skin repair, and protection against environmental stressors. Additionally, minerals like zinc contribute to the maintenance of skin integrity. By understanding the intricate connection between our diet and skin health, we empower ourselves to make informed choices that can lead to a radiant and resilient complexion. Now, let’s share some skin superfoods that promote healthy skin repair and maintenance.  


1. Citruses  

If you have dark spots or discoloration, citrus fruits like oranges, tangerines, and grapefruits are a great addition to your diet.  The emergence of dark spots on the skin is often attributed to increased pigment production resulting from exposure to UV light (Lefave). To address this issue, enhancing your diet with citrus fruits like oranges, tangerines, and grapefruits can be beneficial (Lefave). Or try incorporating skincare products that use citrus fruit extracts. These fruits offer a natural source of vitamin C, contributing to overall skin health and complementing topical treatments for a comprehensive approach to skincare.

2. Salmon  

Also mentioned in our previous article, Nail Superfoods – What Foods Can Help You Achieve Your Dream Nails, Salmon is an amazing superfood for our skin as well as our nails. Salmon has a wide variety of health advantages, including a reduced risk of heart disease and lower blood pressure (Arnarson). However, from a dermatological perspective, it's the omega-3 fatty acids present in salmon that can help your skin (Lefave). Beyond promoting heart health, these fatty acids play a crucial role in collagen production—a protein essential for maintaining a resilient and wrinkle-free skin foundation. Hence, you should try to consume at least 3.5 ounces of salmon at least two times, as recommended by many heart specialists (Arnarson). Incorporating this skin-friendly food into your diet can do wonders for not just your skin but also your entire body (Lefave). 

3. Avocado  

Avocados are rich in healthy oils and vitamin E, both serving as essential components for supporting the proper functioning of skin cells (Lefave). These elements not only contribute to healthy skin cell function but also can enhance barrier function and improve hydration levels (Lefave). Similarly to citrus fruits, it might be worth a try to incorporate skin products that have avocado oil in them . Also, not to mention, avocados also DELICIOUS! So, feel free to indulge in avocados as a delicious and beneficial addition to your diet for promoting skin health.

4. Miso 

Miso is a great source of probiotics, making it a highly favorable addition to your diet. Probiotics, known for their positive impact on the skin, digestive system, and bloat control, are packed into this tasty food (Lefave). By incorporating miso into your meals, you're not only introducing the benefits of probiotics but also tapping into a diverse range of gut-friendly bacteria comparable to those found in yogurt, another renowned probiotic-rich food (Lefave). This flavorful and versatile ingredient can contribute to the well-being of your digestive system and the overall health of your skin, making it a valuable choice for those seeking a holistic approach to gut health and skincare.  

5. Broccoli 

Eat your veggies, especially your broccoli! Broccoli is very important in a well-rounded diet, offering a rich source of fiber for a healthy gut. Beyond its fiber content, this green veggie stands out for its abundance of vitamin C and polyphenol antioxidants (Arnarson). The polyphenols in broccoli play a pivotal role in inhibiting specific enzymes responsible for breaking down skin proteins like collagen and elastin, thereby decelerating signs of aging (Kubula). Moreover, these substances found in broccoli extend their benefits by safeguarding against UV damage and delivering anti-inflammatory effects. This ultimately helps with skin regeneration as well as enhancing blood circulation and skin elasticity (Kubula). Additionally, broccoli also contains beta-carotene, a provitamin A carotenoid renowned for its antioxidant properties. This combination of nutrients positions broccoli as a multifaceted ally for promoting skin health and overall well-being.

6. Turmeric 

Turmeric is another great nutritious and delicious addition to your diet. This trendy spice has become a favorite in top kitchens, with chefs incorporating it into various dishes, and beauty enthusiasts embracing it for DIY masking – and there's a good reason for it (Lefave). Packed with curcumin, a potent antioxidant, this spice actively combats free radicals that contribute to dull skin. Moreover, it plays a crucial role in promoting collagen synthesis (Lefave). When applied topically, it acts as a stimulator for skin elasticity and firmness, effectively combating wrinkles and fine lines. The versatility of this spice allows you to enjoy its advantages in various dishes and gain its benefits.

7. Kimchi 

Kimchi, a fermented dish made from Chinese cabbage, onions, radishes, carrots, and cucumbers, stands out as a valuable addition to your diet. Abundant in probiotics, kimchi provides the necessary nutrients, including provitamin A and vitamin C, essential for optimal skin health (Kubula). As mentioned earlier, maintaining the well-being of your gut is crucial for the health of your skin. Dysbiosis, the medical term for an imbalanced gut, has been associated with various skin conditions like acne and psoriasis (Kubula). The close connection between gut and skin health is very important to be aware of. By embracing a diet that includes probiotic-rich foods like kimchi and prioritizing fiber intake, you can actively contribute to fostering a balanced gut environment and promoting vibrant and healthy skin (Kubula).  


8. Sweet Potatoes 

Sweet potatoes are excellent and versatile foods that your skin will thank you for. Sweet potatoes are abundant in vitamin A (Lefave). Vitamin A is helpful with overproduction skin oil production, making them a valuable component in acne treatment. They are also rich in beta-carotene and serve as a precursor to vitamin A, amplifying their skin-friendly properties (Arnarson). Beta-carotene, a potent antioxidant, plays a pivotal role in cultivating a healthy complexion (Lefave). This compound is converted into vitamin A in the body, contributing to various aspects of skin health. Not only does it aid in reducing oiliness, but beta-carotene also promotes skin cell turnover, helping to maintain a radiant and even complexion (Arnarson). By incorporating sweet potatoes into your diet, you not only enjoy a delicious carb but also provide your skin with the essential nutrients it needs for a vibrant and healthy appearance. 

9. ...and yet again, WATER! 

We can’t stress it enough, DRINK YOUR WATER!!!!! Water is pivotal in maintaining the health and vitality of your skin. Hydration ensures that the skin remains adequately moisturized, contributing to a supple and smooth complexion. Dehydration can lead to dryness, flakiness, and an overall lackluster appearance (Pure Lux Medical Staff). Additionally, sufficient water intake supports the body's natural detoxification processes, helping to flush out toxins and impurities that may manifest on the skin's surface. Proper hydration helps in preventing conditions like acne and promoting a clearer complexion. Furthermore, water is essential for supporting the skin's elasticity and resilience, preventing the development of fine lines and wrinkles (Pure Lux Medical Staff). As the body's largest organ, the skin relies on adequate hydration to maintain its protective barrier function, shielding against external pollutants and irritants (Pure Lux Medical Staff). So drink up and see how proper hydration can change your skin health, and overall health, entirely! 


In conclusion, achieving your dream skin involves a holistic approach that extends beyond skincare routines. Embracing a diet rich in skin superfoods provides the essential nutrients your skin craves. These foods contribute to collagen synthesis, protect against environmental damage, and support overall skin wellness. Moreover, staying hydrated with water, the ultimate elixir for skin health, ensures proper moisturization, detoxification, and the prevention of common skin issues. By making mindful choices in both your diet and hydration habits, you empower yourself to nurture a radiant and resilient complexion. So, indulge in these skin-loving foods and embrace the beauty that comes from within!  






Lefave, Samantha. "13 Superfoods for Your Skin." Allure, 24 Nov. 2016, Accessed 26 Jan. 2024.

Pure Lux Medical Staff. "7 Ways Drinking Water Helps Improve Skin." Pure Luxe Medical, 26 Jan. 2024,,drink%20little%20amounts%20of%20water. Accessed 26 Jan. 2024.

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