9 Foods for Beautiful Skin

Doctor William C Lloyd Healthgrades Medical Reviewer
Medically Reviewed By William C. Lloyd III, MD, FACS
Written By Judith Hurley on June 8, 2021

The right 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.

  • kiwi, vitamin c
    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.
  • oil
    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.
  • Cocoa
    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.
  • Nuts
    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.
  • watermelon
    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.
  • Soy
    6. Soy
    Soy contains antioxidants called isoflavones. Some research shows that isoflavones can improve skin’s thickness, collagen content, and elasticity.
  • Kale super vegetable close up
    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.
  • Colorful Carrots
    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.
  • tea, herbal tea
    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
  1. Nutrient Data for Kiwifruit, Green, Raw. USDA National Nutrient Database for Standard Reference. http://ndb.nal.usda.gov/ndb/foods/show/2271?fg=&man=&lfacet=&format=&count=&max=25&offset=&sort=&qlo...
  2. Phytochemicals: The Cancer Fighters in the Foods We Eat. American Institute for Cancer Research. http://preventcancer.aicr.org/site/PageServer?pagename=elements_phytochemicals.
  3. Lycopene Content of Selected Foods Per Common Measure, Sorted by Nutrient Content. USDA National Nutrient Database for Standard Reference. Release 24. http://www.ars.usda.gov/SP2UserFiles/Place/12354500/Data/SR24/nutrlist/sr24w337.pdf
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Last Review Date: 2021 Jun 8
THIS TOOL DOES NOT PROVIDE MEDICAL ADVICE. It is intended for informational purposes only. It is not a substitute for professional medical advice, diagnosis or treatment. Never ignore professional medical advice in seeking treatment because of something you have read on the site. If you think you may have a medical emergency, immediately call your doctor or dial 911.