From the Guidelines
The best foods for optimal skin health are fruits, vegetables, whole grain foods, healthy sources of proteins, and liquid plant oils, as emphasized by the American Heart Association in 2023 1. To achieve optimal skin health, it is essential to focus on consuming a variety of whole, unprocessed foods, including:
- Fruits and vegetables, which provide essential vitamins, minerals, and antioxidants
- Whole grain foods, which offer fiber, vitamins, and minerals
- Healthy sources of proteins, such as fish and seafood, legumes and nuts, low-fat/fat-free dairy, and poultry and lean meat
- Liquid plant oils, like soybean oil and canola oil, which are rich in healthy fats These food groups, as recommended by the American Heart Association in 2023 1, provide the necessary nutrients to support skin health, including protecting against sun damage, reducing inflammation, and promoting collagen production. Aim to include a variety of these foods in your diet, such as:
- 5-7 servings of fruits and vegetables daily
- 3-5 servings of whole grain foods daily
- 2-3 servings of healthy protein sources daily
- 2-3 tablespoons of liquid plant oils daily Additionally, staying hydrated by drinking 8-10 glasses of water daily can further support skin health, as it helps to maintain skin hydration and promote the removal of toxins 1.
From the Research
Foods for Optimal Skin Health
The following foods have been identified as beneficial for optimal skin health:
- Fatty fish, rich in omega-3 polyunsaturated fatty acids (PUFAs), such as docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) 2
- Fish oil supplements, which have been shown to ameliorate the severity of skin disorders such as photoaging, skin cancer, allergy, dermatitis, cutaneous wounds, and melanogenesis 2
- Liquid collagen from freshwater fish skin, which has been found to improve skin hydration, reduce roughness and wrinkles, and enhance elasticity in photo-aged skin 3
- Foods rich in n-3 very-long-chain PUFAs, which have been shown to promote skin tissue development, function, and integrity, and may have beneficial effects on wound healing 4
- A balanced diet that includes prebiotics, probiotics, fatty acids, and other substances that have been found to impact skin barrier function 5
- Foods rich in omega-3 and omega-6 PUFAs, which have been found to have therapeutic and health-promoting effects in various chronic inflammatory and autoimmune diseases, including inflammatory skin diseases 6
Key Nutrients for Skin Health
Some key nutrients that are important for skin health include:
- Omega-3 PUFAs, particularly DHA and EPA 2, 4, 6
- Omega-6 PUFAs, particularly gamma-linolenic acid (GLA) 6
- Collagen, which is an important component of skin structure and function 3
- Prebiotics and probiotics, which can help support skin barrier function 5
- Fatty acids, which can help support skin health and reduce inflammation 2, 5, 6