9 Foods for Beautiful Skin

Medically Reviewed By William C. Lloyd III, MD, FACS

Written By Judith Hurley on June 8, 2021

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  9 Foods for Beautiful Skin

  The right creams and skin care products can help your skin glow, but nourishment from the inside out is just as important. As you consider these nine foods to help keep your skin looking youthful and radiant, remember to enjoy a balanced diet with moderate portion size.
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  1. Kiwifruit

  Eating foods high in vitamin C is associated with healthier, moister skin that has fewer wrinkles. One delicious kiwifruit provides more than 60 milligrams of this skin-friendly nutrient.
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  2. Grapeseed Oil

  Grapeseed oil is high in linoleic acid, a healthy polyunsaturated fat. Research suggests that linoleic acid helps protect against the wrinkling and thinning of skin that occurs with age.
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  3. Cocoa

  Flavonoids are antioxidants found in many fruits and vegetables as well as red wine, tea, and cocoa. In one study, consuming hot cocoa regularly was found to protect skin from sun damage, increase blood flow to the skin, and decrease skin roughness.
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  4. Almonds

  Almonds are a good source of vitamin E, flavonoids, and linoleic acid. These substances help keep your skin healthy and protect it against the harmful ultraviolet rays of the sun.
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  5. Watermelon

  This favorite summertime treat offers more than juicy sweetness. Watermelon carries a rich supply of lycopene, a carotenoid compound with antioxidant properties. Lycopene may make skin smoother and help protect it from sun damage. Another tasty source of lycopene: tomatoes.
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  6. Soy

  Soy contains antioxidants called isoflavones. Some research shows that isoflavones can improve skin’s thickness, collagen content, and elasticity.
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  7. Dark Green Leafy Vegetables

  Spinach, chard, kale, and other dark leafy greens are rich in lutein, an antioxidant linked to healthier skin. In a study in Italy, eating three servings of dark green leafy vegetables a week was associated with lower rates of melanoma, a type of skin cancer. Check first with your doctor if you are taking any blood-thinner medications as dark green leafy vegetables can adversely interact with these drugs.
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  8. Carrots

  Carrots are loaded with beta-carotene. This carotenoid compound protects skin against damage from sun exposure. Other good sources of beta-carotene are sweet potatoes, mangos, papayas, spinach, and kale.
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  9. Tea

  Green and black teas contain catechins and epicatechins, which are potent antioxidants. Studies show that tea drinking may help keep the skin more elastic and protect against skin cancer.

9 Foods for Beautiful Skin

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