From the Guidelines
For healthy skin, focus on consuming a variety of whole, unprocessed foods including fruits, vegetables, whole grains, lean proteins, and healthy fats, as recommended by the most recent dietary guidelines 1. To achieve healthy skin, it's essential to prioritize foods rich in antioxidants, healthy fats, and hydrating properties.
- Consume plenty of colorful fruits and vegetables like berries, oranges, and leafy greens which provide vitamin C and other antioxidants that fight free radicals and support collagen production.
- Include fatty fish such as salmon, mackerel, and sardines for omega-3 fatty acids that maintain skin elasticity and reduce inflammation, as suggested by the 2018 dietary recommendations for the prevention and management of nonalcoholic fatty liver disease in adults 1.
- Nuts and seeds (particularly walnuts, flaxseeds, and chia seeds) offer vitamin E and essential fatty acids that moisturize skin from within.
- Avocados provide healthy fats and vitamin E that protect against oxidative damage.
- Sweet potatoes and other orange vegetables contain beta-carotene which helps protect skin from sun damage.
- Stay hydrated by drinking plenty of water and eating water-rich foods like cucumber and watermelon.
- Green tea offers polyphenols that may protect against sun damage and reduce inflammation. These foods work by providing the nutrients your skin needs to maintain its protective barrier, repair damage, reduce inflammation, and promote cell turnover—all essential processes for maintaining healthy, glowing skin, as supported by the general dietary recommendations for a healthy diet 1.
From the Research
Foods for Healthy Skin
To maintain healthy skin, it is essential to consume a balanced diet that includes various nutrients. Some of the key foods that can benefit skin health include:
- Fruits, which are rich in antioxidants and vitamins
- Vegetables, which provide essential vitamins, minerals, and antioxidants
- Whole grains, which offer fiber, vitamins, and minerals
- Legumes, which are rich in protein, fiber, and various vitamins and minerals
- Foods rich in omega-3 fatty acids, such as fatty fish, which can help reduce inflammation and promote healthy skin 2, 3, 4, 5
Omega-3 Fatty Acids and Skin Health
Omega-3 fatty acids, particularly EPA and DHA, have been shown to have numerous health benefits, including reducing inflammation and promoting healthy skin. These fatty acids can be found in fatty fish, such as salmon, and can also be obtained through supplements 3, 4, 5.
- Omega-3 fatty acids have been shown to increase serum total antioxidant capacity (TAC) and glutathione peroxidase (GPx) activity, while decreasing malondialdehyde (MDA) levels 3
- A systematic review and meta-analysis found that omega-3 fatty acid supplementation significantly improved MDA, TAC levels, and GPx activity, suggesting its potential as an enhancer factor in antioxidant defense against reactive oxygen species (ROS) 3
- Another study found that supplementation with omega-3 fatty acids alone had a better impact on depression and MDA level in depressed male shift workers compared to combination with vitamin C 6
Other Essential Nutrients for Skin Health
In addition to omega-3 fatty acids, other essential nutrients for skin health include:
- Vitamin D, which is important for skin cell growth and differentiation
- Vitamin B12, which plays a crucial role in the synthesis of DNA and red blood cells
- Calcium, which is essential for skin cell growth and differentiation
- Iron, which is necessary for the production of hemoglobin and healthy skin 2