If You Want Healthy Skin, Add These 13 Foods to Your Diet

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If You Want Healthy Skin, Add These 13 Foods to Your Diet

Whether you want to be proactive about the wellbeing of your skin or you’re looking to erase some of the signs of aging that’s already occurred, one thing is important to understand—for a youthful, healthy glow, what you put in your body is just as important as what you place on your skin.

Naturally glowing skin starts from the inside through essential vitamins and nutrients that nourish and restore. While many of these important substances can be delivered through high-quality supplements, you can also obtain them from a diet rich in nutrient-dense foods. Here are some of the most skin healthy foods you should incorporate in your diet.

Carrots. These root vegetables are filled with beta-carotene, a form of vitamin A, which aids in skin correction.[1] This nutrient helps prevent the overproduction of skin cells at the outermost layer, which is where you find dead skin cells and sebum that blocks pores (think blackheads).[2]

Blueberries. Just a handful of these berries is packed with antioxidants that help correct damage from the sun and environmental factors.[1]

Chia seeds. A good source of omega-3 fatty acids, chia seeds contain good fats that help nourish skin and boost collagen which fights wrinkles.[3]

Kiwi. With a higher vitamin C content than any other fruit, kiwi is like having an army fighting your wrinkles every day. The body needs vitamin C in order to produce collagen, a protein that keeps the skin taut and firm.[3]

Apple cider vinegar. Taken either orally or applied topically on a cotton ball (mask scent with skin-friendly essential oils), ACV helps balance oily skin and prevent breakouts by restoring your dermal pH levels.[3]

Avocado. This fruit is packed with healthy monosaturated fats that help promote healthy blood flow, giving that youthful looking flush.[3]

Olive oil. One 2012 study found that people who consumed 2 teaspoons of olive oil daily reported 31% fewer signs of aging. Furthermore, 75% of the natural fats found in olive oil are monosaturated fatty acids, which may play a role in improving youthful appearance.[4]

Flaxseeds. Though they’re little, these seeds pack a punch. High in omega-3 fatty acids, flaxseeds help visibly reduce age spots and wrinkles. The fat in flaxseeds is believed to attract water to skin cells, helping plump and firm the skin and reduce the appearance of fine lines.[2]

Kale. One of the greatest sources of lutein and zeaxanthin, nutrients that absorb and neutralize free radicals, kale’s skin-friendly properties are vast. Adding just one cup to your daily diet delivers 134% and 133% recommended doses of skin-firming vitamins A and C.[4]

Sweet potatoes. These taters are loaded with vitamin C that helps visibly reduce wrinkles. One study found that people who consume as little as half a small sweet potato daily for three years showed a decrease in the appearance of wrinkles by 11%.[2]

Water. Water is the ultimate skin-friendly thing you can add to your diet. It hydrates your skin, which fights the signs of wrinkles and aging, flushes toxins, which improves complexion, and diminishes dullness and dead skin cells.


[1] Hansen, E. (2015). 7 superfoods for glowing skin. Retrieved from http://www.sincerelyskin.ca/blog/2014/11/28/7-superfoods-for-glowing-skin/

[2] Gaynes, S. (n.d.) The perfect skin diet. Retrieved from http://www.womenshealthmag.com/beauty/foods-for-healthy-skin-0

[3] Tamimi, O (2015). Eat these 10 superfoods for an a-list glow. Retrieved from http://www.healthy-magazine.co.uk/eat-10-superfoods-drew-barrymore-glow/

[4] Reyes, M. (n.d.). 22 disease-fighting superfoods. Retrieved from http://www.nbcnews.com/id/38311826/ns/health-cancer/t/disease-fighting-superfoods/#.VkTh6q6rS1s

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