Healthy, radiant skin isn’t shaped only by what we put on it— it’s also influenced by how we nourish ourselves from within.
The foods we eat provide many of the nutrients that help support hydration, skin repair, and overall skin health. From colorful fruits and vegetables to healthy fats, seeds, and leafy greens, simple plant-based foods can quietly help support skin that feels healthier, brighter, and more balanced over time.
Almonds:
Almonds have vitamin E, which neutralizes free radicals; pesky molecules that dull your skin. They also contain fatty acids, which can help brighten your skin and give it a youthful glow.
Apricots:
They are delicious, but they are also rich of vitamin A, which our bodies convert to retinol, a compound that helps produce new cells. The production of new cells helps minimize wrinkles.
Brazil nuts:
Snacking on Brazil nuts can help combat the damage from the sun. These nuts are perhaps the most abundant dietary source of selenium. This mineral makes your skin cells more resistant to turning into sunburn cells, which can eventually lead to skin cancer.
Chickpeas:
If you like hummus, you’re in luck! Chickpeas contain a protein that delivers amino acids, essential for tissue growth and repair, which is good news for your scratches, scars, and dark marks.
Coffee:
The caffeine in coffee can improve circulation and enhance your glow, while antioxidants can help prevent wrinkles.
Chocolate:
No, we’re not pulling your leg. Chocolate (look for 70 – 80 percent cacao) contains flavonols, which make skin supple and protect against damaging UV rays and wrinkles, according to Nicholas Perricone, M.D., a dermatologist and founder of Perricone MD.
Green tea:
The antioxidants in green tea may help restore skin bounce and elasticity when consumed daily, according to a study in The Journal of Nutrition. Because green tea is known to have many other health benefits, we say, go for it!
Oranges:
The vitamin C in oranges helps banish dark circles and under-eye bags. Strengthening collagen, the supportive structure of your skin, helps lift sunken areas that create shadows.
Sunflower oil:
Purchased from your local grocer, this oil’s linoleic acid, a fatty acid that helps create a soft outer layer of cells, helps rid your body of dry, cracked skin. Sauté and bake with it in moderation for a baby-soft complexion.
Water:
We know, we know… nag, nag, nag. But the truth is, if you want great skin, you have to knock back your fair share of H2O. Water not only hydrates your body, but it also dissolves nutrients from food and helps transport them to skin cells. The Institute of Medicine recommends 9 to 11.5 cups a day for women and 13 to 15.5 cups a day for men. Remember that many fruits and vegetables contain a fair amount of water. (An apple, for example, provides you with about half a cup of water). Click here for helpful tips on getting the water your body needs.
Whole-grain bread:
The niacin in whole grains reduces redness from acne, rosacea, and more by inhibiting inflammatory agents, according to Jody Levin, M.D., head of dermatology at Plastic Surgery & Dermatology of New York City. Whole-grain bread and cereals are a great way to increase your niacin intake.
Healthy skin rarely comes from one perfect product or one perfect meal. More often, it’s the result of small, nourishing habits repeated consistently over time: drinking enough water, eating a variety of whole foods, getting proper rest, and caring for your body gently and well. Those quiet everyday choices have a way of showing up not only in how you feel, but also in the natural health and radiance of your skin.