Top Foods for Healthy Skin

Expensive lotions and creams may promise to give you silky smooth skin, but the best way to support your skin’s health starts from within. Choosing the right foods can leave your skin glowing, soft and supple, blemish free and may even slow down the aging process. Here are some top foods to include in your diet for healthy skin.

Male Skin

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Oily fish

If your diet is rich in fish such as salmon, sardines, herring or trout, then this is great news for your skin. These so-called oily fishes come with bags of omega-3 fatty acids, which do wonders for the skin. They can help to combat inflammation in the skin, which can cause acne, and may even offer some protection against the sun’s UV rays. Oily fish is also a worthwhile source of vitamin E, an ingredient frequently found in skin care products. Vitamin E helps protect the skin from damage caused by free radicals.



Red or yellow peppers are one of the best sources of vitamin C, which helps to boost collagen in your skin. Collagen is needed to strengthen the capillaries that supply blood to the skin, keeping it firm and smooth. Studies also show that people who consume generous amounts of vitamin C report less dryness of skin as they age. Other foods containing useful amounts of vitamin C include oranges, tomatoes, strawberries, kiwi fruit and sweet potatoes.



Dubbed a superfood for eons, broccoli’s list of star ingredients seems to go on and on. Little wonder then that it’s regarded as a top choice for those looking to boost their skin’s appearance. As well as being rich in vitamins and minerals, broccoli contains a substance called lutein, which has been found to prevent oxidative damage to the skin that can cause wrinkles. Sulforaphane is another agent found in broccoli that’s worthy of a high-five. Studies show sulforaphane can protect the skin against sun damage and can keep collagen levels on an even keel.



Skin loses its glow and elasticity if it doesn’t receive adequate hydration. If gulping glasses of water feels like a chore, then turn to watermelon instead. It contains 92% water, ensuring your skin won’t dry out. Plus, watermelon boasts generous amounts of an antioxidant called lycopene, which can combat the visible signs of aging and may even protect against skin cancer.



There’s nothing like dark circles under your eyes to drag your skin’s appearance down, but eat a diet rich in kale and things could improve. Kale is a worthy source of vitamin K, which is renowned for assisting with blood clotting. This may help to diminish under eye circles as well as scars, spider veins and bruises.



If you get hungry in-between meals, snack on a handful of walnuts, and your skin could well thank you for it. Walnuts are high in the mineral zinc, which can aid in the healing of wounds. It also keeps skin inflammation, lesions and bacteria at bay. Plus, zinc plays a vital role in the correct functioning of the skin’s oil or sebaceous glands. Excess oil can lead to greasy skin and a higher risk of acne. Other notable sources of zinc include lean red meat, shellfish, poultry and seeds.



Soya foods such as tofu contain chemicals called phytoestrogens. These help to keep hormones balanced. When hormones are out of kilter, it can affect the skin’s appearance, contributing to inflammation, acne and other dermatological issues.

Making changes to your diet can improve your skin’s appearance, but don’t expect to notice a difference overnight. It can take the skin six weeks to shed old cells and replace them with newer, fresher ones, so be patient.