As you already know, hydration is important for the skin to keep the cell production good. etc. But what about food? Food can have an effect on our body and our skin, too, and certain types of foods bring amazing benefits to our skin.

So if you want to eat well to improve your skin, the types of food to look for are those that are rich in antioxidants, omega-3, and even fats! Here is a list of the best foods for healthy skin and how they help to boost skin health:


In short, antioxidants inhibit oxidation in the body. Oxidation happens naturally in the body and is a chemical reaction that produces free radicals, which damage cells in the body. Antioxidants help to prevent or stop cell damage caused by oxidation.

Loading up on antioxidant-rich foods will help to boost your health and even lower your risk of certain types of cancer. For the skin, antioxidants help to protect the skin cells from damage caused by free radicals.

Antioxidants include a special group of vitamins and minerals, such as vitamins A, C, E, and selenium, as well as lutein and lycopene. They are easily found in plants, so you'll find a lot of fruits and vegetables in this list of foods for healthy skin.

Here are some of the most antioxidant-rich foods you should load up on for healthier skin:


Beta-Carotene helps to reduce sun sensitivity, repair skin damage and is effective in the treatment of skin conditions like dry skin, eczema, and psoriasis. It's abundant in fruits and vegetables that are green, yellow or orange in color, such as:

Carrots, pumpkins, sweet potatoes, kale, spinach, mustard greens


This preserves skin health, prevents light-induced skin damage and fights skin cancer. Lutein also offers protection against signs of aging and boosts healthy glowing skin. To load up on lutein, eat more of these:

Kale, papaya, spinach, broccoli, brussel sprouts


Lycopene is a protective antioxidant compound that protects the skin from overexposure to damaging UV light. It also aids in reducing inflammation, encouraging cell renewal, and slowing down signs of aging. It can be found in:

Sun-dried tomatoes, watermelon, tomatoes, papaya, grapefruit, sweet red peppers, asparagus, mango, red cabbage

Vitamin C

A super antioxidant! Vitamin C is needed for a strong immune system, radiant skin, and to help blemishes heal properly. Best of all, vitamin C also helps to produce collagen, which strengthens the capillaries that supply the skin. Load up on:

Black currants, blueberries, broccoli, guava, kiwi, oranges, papaya, strawberries, sweet potatoes


This boosts the immune system and helps to protect against skin cancer, sun damage and age spots. Boost your selenium intake with:

Brazil nuts, fish, shellfish, eggs, wheat germ, tomatoes, broccoli

Vitamin E

Vitamin E protects skin from oxidative cell damage and supports healthy skin growth. Increase your vitamin E intake with:

Almonds, avocado, hazelnuts, pine nuts


Fats can be good, too! Monounsaturated and polyunsaturated fats provide essential fatty acids that act as a natural moisturizer for your skin. This helps to keep skin looking supple and slow down effects of aging skin. These fats also come packaged with a healthy dose of vitamin E - it's a win-win situation! Find healthy fats in:

Avocados, fish, nuts, seeds, extra virgin olive oil


These are essential fatty acids that encourage the body to produce anti-inflammatory compounds, which can help skin. Omega-3 is particularly helpful to relieve and treat inflammatory skin conditions such as eczema and psoriasis. Get more omega-3 by eating more:

Wild salmon, flaxseed oil, linseeds, walnut, rapeseed oil


Zinc helps sebaceous glands in the skin (which produce oil) function normally, and it also aids in skin damage repair. Having more zinc in your diet helps keep skin soft and supple.

Fish, lean red meat, whole grains, poultry, walnuts, seeds, shellfish, oysters

Dark Chocolate

Yes - it's true, dark chocolate is good for the skin! When we say dark chocolate, we mean those with 70% cocoa and above. They're rich in antioxidants and also loaded with trace minerals such as magnesium, iron, and manganese, which the body uses for cellular regeneration, oxygen transport, and stress reduction. Opt for certified organic, fair trade chocolate and be sure to go for at least 70% dark chocolate - anything less and you'd just be loading up on sugar.

Green Tea

Green tea's actually been shown to slow down signs of aging skin. Studies have found that green tea is a powerful antioxidant and can protect the skin against sun damage and skin cancer. When buying green tea, look for the powdered kind (matcha) as it's the most beneficial, containing a higher concentration of vitamins and antioxidants.


This should be a no-brainer, but we need water to keep skin hydrated and allow skin cells to function properly. Even a little bit of dehydration is bad for the skin, so keep it hydrated with at least 6 to 8 glasses of water a day, and use organic moisturizers or body butter to keep it hydrated on the surface, too.


With this list of foods for healthy skin, don’t just eat them - some fruits and vegetables, like avocado, kiwi, and tomato, can be used like an organic facial mask, straight on the skin, too! And with everything you do, invest in the best for your body and opt for organic fruits and vegetables that are pesticide-free and herbicide-free.

So now that you know the best foods for healthy skin, be sure to add them to your list the next time you go grocery shopping.