Eat Your Way to Healthy Skin: The Best Foods to Add to Your Diet

As the old adage says, “you are what you eat.” If you want a healthy, flawless, and youthful-looking skin, you need to start your skin care regimen from within.

Yes, the food you eat has a significant effect on your skin. The greasy fast food you eat may be causing your skin to release excess sebum that will lead to acne. The consumption of food that is high in sugar will also result in skin congestion.

In addition to seeing a specialist in an acne clinic, if you want your skin problems to disappear for good, you need to start eating a well-balanced diet. Here are the foods that you need to incorporate into your meals to get your dream smooth skin.

Fatty Fish

Not all fats are bad for your skin and your overall health. Some, however, are important to the regular function of your body.

Fatty fishes such as salmon, mackerel, and herring are rich in omega-3 fatty acids. Omega-3 fatty acids will make your skin more supple and moisturized as well as reduce inflammation which causes redness and acne. There is also evidence that suggests that omega-3 fatty acids can make your skin less sensitive to the harmful effects of ultraviolet rays from the sun.

In addition, fatty fishes are primary sources of vitamin E, an antioxidant that protects your skin from free radical damage which leads to premature aging.


Your favorite breakfast is doing wonders to your skin. Like fatty fishes, you need avocados because it contains healthy fats that will make your skin more flexible.

Moreover, it has both vitamin E and vitamin C. Vitamin E, as you already know, fights oxidative damage to your skin. Vitamin C, on the other hand, helps your skin create collagen, the main protein that keeps the largest organ in your body strong. Together, vitamins E and C stop environmental elements, including the sun’s ultraviolet rays and pollution, from destroying your skin.



Broccoli is considered a superfood because it is dense with nutrients that will keep your body strong and your skin happy.

In addition to vitamins A and C, broccoli has lutein, a carotenoid that acts as an antioxidant. It provides skin protection from damages caused by ultraviolet rays.

Broccoli also has sulforaphane, a special compound that is known to fight cancer. It works by neutralizing the effects of free radicals on the skin.


Tomatoes are a good source of vitamin C, but what you really want from it is lycopene. Lycopene is a carotenoid which means that it helps prevent signs of aging, including wrinkles and sagging.

Dark Chocolate

Here is another reason why you should eat chocolate: it makes you look younger. Cocoa, the plant from which chocolate is produced, is high in antioxidants which prevents oxidative damage of the skin.

Chocolate also improves blood flow, making it more efficient in bringing nutrients to all parts of your body, including your skin.

However, do not just eat any chocolate that you see in grocery stores. Regular chocolate is high in sugar and low in cocoa. Go for dark chocolate which contains at least 70% cocoa and has less processed sugar.


Finally, one of the best things you can do for your skin is to drink plenty of water every day. Your skin needs hydration, too. If you are not getting enough water, your skin will become dry and more prone to wrinkling and sagging. Moreover, you skin might overcompensate by producing more sebum which can clog your pores and lead to acne.

Drink six to eight glasses of water every day.

If your diet lacks the necessary nutrients that your skin needs, no amount of buying expensive skincare products will help get rid of your problems. Your face wash, toner, moisturizer, and sunscreen are only secondary protection against skin damage. Your first defense should be eating a healthy diet.

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