8 Foods That Will Improve Your Skin

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By Emma McNab
November 16, 2022

What we eat plays a significant role in the condition of our skin. After all, our skin is simply another organ that needs nourishment and proper care, so having a balanced, well-rounded diet is non-negotiable if you want to achieve a radiant, glowing complexion. 

Aside from drinking plenty of water and eating the recommended 8 servings of fruit and vegetables per day, there are plenty of diverse, versatile and nutrient-rich superfoods that can keep your skin glowing better than any skincare product. But how can you tailor your diet to improve your skin?  

For starters, you need to find the right foods. In this article, we’re going to go over 8 foods that will combat inflammation, reduce hormonal imbalances, and keep your complexion plump, glowing, and supple, no matter your skin type. Ready to eat your way to amazing skin? Let’s take a look!

Why is food important for your skin?

If you’re regularly performing a comprehensive skincare routine, you might wonder whether or not what you eat is actually important when it comes to the condition of your skin. 

The answer is yes! What you eat actually plays a significant role when it comes to your complexion, in particular when it comes the following three factors:

  • Managing inflammation 
  • Balancing your hormones
  • Preventing oxidative stress and skin aging

Inflammation, hormonal imbalances, and oxidative stress can all have an impact on your complexion; both inflammation and hormonal imbalances can lead to breakouts and pimples, and oxidative stress can accelerate the body’s aging process, making your skin more vulnerable to wrinkles and fine lines.

Foods that will improve your skin

So, what should you be including in your diet if you’re looking to achieve that 8-hour-sleep glow on a regular basis? Here are some skin-boosting superfoods that’ll help reduce inflammation, keep your skin hydrated, and prevent premature aging:

Watermelon

We all know how important it is to drink enough water if you want glowing skin. The great thing about certain fruits is that they’re packed with water and a wide range of vitamins and nutrients, giving you a double nourishment boost when you incorporate them into your diet. 

 

Not only does watermelon have a high water content, but it’s also enriched with inflammation-busting Vitamin A, brightening Vitamin C, and Vitamin B6, which helps stabilize your hormones and reduce acne breakouts linked to hormonal imbalances. While you might only be able to find this fruit in supermarkets during the warmer months, health stores and independent grocery stores will usually stock them all year round.

 

 

Berries

Berries – such as blueberries, strawberries, and raspberries – are great for your skin; not only do they have a high water content (around 80% water) but they’re also packed with antioxidant benefits. As I previously mentioned, oxidative stress prematurely ages the skin by damaging your skin cells; this makes them more susceptible to aging and fine lines. By incorporating antioxidant-rich foods into your diet, you’ll help prevent oxidative stress and thus prevent skin aging – all while enjoying a delicious fruity snack!

 

If you’re not a fan of berries (they can be quite bitter when out of season!) you can always throw a handful into your morning smoothie, or add them to a yogurt or a fruit salad. 

 

Green tea

Well it’s not technically a food, green tea is an incredible ally when it comes to protecting your skin against free radical damage, aka oxidative stress. Not only does green tea help to slow down aging, it’s also known to be able to provide the following additional skin benefits: lightening dark undereye circles, unclogging pores, promoting skin cell healing, and keeping your skin hydrated and plump.

 

While green tea is certainly an acquired taste, you can now find flavored green teas in many supermarkets and health shops. However, we’d recommend avoiding any green teas that have been modified with artificial sugar or sweeteners; these aren’t great for your skin. Instead, you can find green teas that have been naturally enhanced with flavors such as lemon, mint, or ginger.

 

Salmon 

If you’re looking for a skin-nourishing food that you can incorporate into your everyday diet, salmon is one of the most under-utilized sources of protein. Wonderful for both your body and your skin, salmon is a great source of omega-3 fatty acids, which help to keep your complexion plump, glowing, and hydrated. Salmon has also been known to increase your skin elasticity, reduce the appearance of your pores, and brighten the skin.

 

Salmon is a great source of vitamin B12 vitamin D vitamin B6 and potassium. We recommend eating salmon around 2 to 3 times a week in order to access its wide spectrum of skincare benefits.

 

Avocado

Rich in Vitamin E and Vitamin C, avocado is another nutrient-rich food that can help to improve the condition of your skin. Avocado is known to enhance your skin’s elasticity, keep your skin supple and hydrated, and reduce the symptoms of inflammatory skin conditions, while even minimizing breakouts thanks to its antimicrobial properties. 

 

Like salmon, avocado is also a source of healthy fats, which – when consumed moderately – help to balance your hormones while keeping your skin plump and glowing. 

 

Eggs

If you don’t eat meat or fish, you can still find plenty of skin-boosting foods to incorporate into your diet easily – and they’re not expensive either. Yes, we’re talking about eggs! Eggs contain a nutrient called lutein, which helps to hydrate the skin, keeping it elastic and firm. Egg yolks are also particularly nutrient-rich, as they provide a natural source of fatty acids.

 

If you have acne-prone skin or oily skin – or even if you suffer from hormonal acne – eggs can even help control sebum production, leading to fewer breakouts and pimples. And the best thing about eggs is that they’re super affordable and easy to cook! With so many versatile recipe ideas – omelettes, boiled eggs, scrambled eggs, egg wraps, egg tortillas – the phrase  “eggs for breakfast” won’t ever be boring. 

 

Almonds

Nuts for good skin? A portion of almonds* contains 25% of your daily recommended allowance of Vitamin B2. Vitamin B2 is an essential compound that helps to support skin’s collagen production, protect your skin’s structural integrity, while also reducing inflammation. Almonds are also a natural source of linoleic acid, which is an essential fatty acid that helps keep your skin hydrated and supple.

 

Rich in Vitamin A and Vitamin C, almonds are also great if you’re dealing with dull skin, or recurring pimples; Vitamin A helps to increase skin cell turnover (therefore reducing acne inflammation) while Vitamin C keeps your skin bright, radiant, and glowing. 


*A portion of almonds is around 23 whole almonds, or ¼ cup. Toasted or sugared almonds don’t count!

 

Bell peppers

While bell peppers are a regular feature in plenty of sandwiches, and signature dishes from all over the world, they’re also an underrated superfood. Bell peppers contain a high dose of that all-important vitamin E, which helps to promote skin healing, boost white blood cell growth, and help prevent skin cell damage.

 

While we’re sure that there are fancier superfoods in the world, we’ve included bell peppers on this list because they’re one of the most versatile and affordable skin-boosting superfoods (perhaps besides eggs or apples.) Whether you want to add them to a wrap, throw them in a stir fry or add them to a salad, they’re one of the most affordable and accessible skin-boosting foods that you can easily find in any grocery store or supermarket. 

Conclusion

Overall, eating a well-balanced diet full of nutrient-dense fruits, vegetables and proteins will lead to healthier skin. However eat these 8 foods above to give an extra boost to your skins wellness and your skincare routine!

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Emma McNab

Emma is a writer with a keen interest in all things skincare, wellness, and beauty.