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10 Best Foods for Healthy Skin

10 Best Foods for Healthy Skin

Jan. 31st, 2024

When it comes to skincare, you may think of using moisturizers and cleansing daily. However, did you know that what you eat can have an effect on your skin?

Your skin is the body’s largest organ, and the food you feed your body can change the way it reacts. Some people will experience redness, acne, puffiness, eczema or signs of aging all based on the foods they incorporate into their diet.

How Food Can Affect Your Body

Skin is made of collagen, which is a protein built on amino acids that helps keep the skin elastic and youthful. However, as you age, the body produces less collagen naturally; the foods you eat can impact how much collagen your body creates.1

According to the Cleveland Clinic, collagen levels can be affected by sugars and refined carbs. The sugar that enters your body can attach itself to proteins, and damage or weakens other proteins, causing your collagen to break down quicker.2

Furthermore, some individuals have found that certain foods can affect skin conditions such as psoriasis and eczema. In general, it has also been found that fatty foods, foods high in sugar, and dairy products can affect the body’s acne.3

A well-balanced diet can keep your skin healthy and youthful for years to come. While diet alone can’t cure acne or skin problems, it can help give your skin the vitamins and nutrients it needs to be healthy.

10 Best Foods for Healthy Skin

  1. Fatty Fish: Fish contain omega-3 fatty acids, which have been proven to keep the skin supple and moisturized. Omega-3 fats have also been linked to reducing inflammation in the body. Fish is also a source of vitamin E, which plays a role in protecting your skin from free radicals, which are unstable molecules that can cause disease and cancer.4
  2. Citrus Fruits. Citrus fruits are high in vitamin C, which play a role in helping your body replenish its collagen levels.5 Some fruits high in vitamin C include kiwis, grapefruit, oranges, and lemons.
  3. Green Tea. Green tea contains a powerful antioxidant called EGCG, which is known to fight damage caused by the sun’s UV rays. Green tea also contains polyphenols, which aide the skin in fighting against the bacterial growth that causes acne.6
  4. Avocados. Avocados contain some compounds that fight free radicals such as beta-cryptoxanthin, beta carotene, zeaxanthin, alpha-carotene, and lutein, which can help keep the skin healthy and wrinkle free. Some sources even believe that using avocado in a face mask can help keep your dry skin moisturized.7
  5. Oatmeal. Oatmeal is packed with proteins, which helps aide your body in skin repair. Furthermore, oatmeal contains vitamin E, which is known to reduce the skin’s inflammation and make it look younger. Vitamin E can also help keep your skin moisturized, helping you maintain its elasticity and preventing wrinkles.8
  6. Beans. Beans contain antioxidants that fight cancer causing free radicals. Darker colored beans will usually contain more antioxidants than normal colored beans.9
  7. Bone Broth. Bone broth is linked to calming down skin conditions such as eczema, rosacea, and acne breakouts. Bone broth’s nutrients have also been linked to helping reducing the circles under the eyes as well as cellulite.10
  8. Broccoli. Broccoli contains copper, zinc, and vitamin C, which can help contribute to maintaining the skin’s glow and prevent infections. Broccoli’s nutrients can also boost the skin’s immunity to different cancers.11
  9. Red and Yellow Bell Peppers. Peppers contain carotene, which the body can convert into vitamin A. Vitamin A can help the skin regenerate its natural “sun block,” which helps protect it from UV rays.12
  10. Walnuts. Walnuts contain fatty acids such as omega-3 and omega-6, both of which make up your skin. These compounds can help reduce skin inflammation, acne, and eczema.13

About Saber Healthcare Group

Saber Healthcare is an organization that provides services to more than 130 buildings across the states of Ohio, Pennsylvania, Virginia, North Carolina, Indiana, and Delaware. To learn more about our company and services, click here.

Saber Healthcare is an organization dedicated to providing consultant services to long-term care providers. This article is for informational purposes and is not meant to be seen as professional advice. Please consult with a medical expert before relying on the information provided.


  1. “The Link Between Sugar and Aging.” Unity Point Health. Accessed 24 January 2024. Link:,our%20skin%20starts%20to%20suffer.
  2. “Collagen.” Cleveland Clinic. Accessed 24 January 2024. Link:
  3. Barrick, Carl. “Diet and Skincare: How Big an Impact Does Diet Have on Your Skin’s Health?” Dermatology, Surgery, & Cosmetics of Northeast Ohio. 21 June 2022. Accessed 24 January 2024. Link:
  4. Jones, Taylor. Arnarson, Atli, ed. “The 12 Best Foods for Healthy Skin.” Red Ventures, Healthline Media. 14 February 2023. Accessed 24 January 2024. Link:
  5. “5 Scientifically Proven Benefits of Vitamin C.” Saber Healthcare Group. 4 September 2020. Accessed 24. January 2024. Link:
  6. “Benefits of Green Tea for Skin.” 100percentpure. 1 March 2022. Accessed 24 January 2024. Link:,when%20ingested%20or%20applied%20topically.
  7. “Your Secret To Younger Looking Skin | Avocado Skin Benefits.” Cosmetic Surgery Houston. 24 January 2024. Link:,appearance%20softened%20and%20less%20visible.
  8. “Oatmeal For Skin: 10 Reasons To Add This Superfood To Your Routine.” BaboBotonicals. Link:
  9. McQueen, Jamie. Sachdev, Poonan. “Legumes.” WebMD. 6 November 2023. Accessed 24 January 2024. Link:
  10. “Benefits of Skin-loving Bone Broth.” Laura Skin Care. Accessed 24 January 2024. Link:
  11. “12 BENEFITS OF EATING BROCCOLI FOR SKIN.” Nature 4 Nature. Accessed 24 January 2024. Link:
  12. “Include These Foods In Your Diet For A Glowing Skin.” Times. 2 November 2020. Accessed 24 January 2024. Link:
  13. Nelson, Angela. Sheikh, Zilph, ed. “Health Benefits Of Walnuts.” WebMD. Accessed 24 January 2024. Link: