Top 10 Foods for Great Skin

egg and tomato saladMuch of our health and well-being is directly connected to the way we fuel our bodies. Though greasy or sugary foods may taste good, ultimately they make you feel sluggish and unwell.

But did you know these types of poor diet choices can also have an effect on your complexion? If you’re not happy with your skin, try adding these ten foods to your diet.

Kiwi Fruit

When you think of foods high in vitamin C, you probably think of oranges first. You’ll be surprised to find out that kiwi actually contains a higher dose of the vitamin. Since vitamin C aids in collagen synthesis, eating a lot of kiwis can help to make your skin look firmer.

If you don’t like kiwi, try to add other fruits to your diet. Oranges are still a good source of vitamin C, as are pineapple and strawberries.


Zinc has long been used in creams and lotions for taming troublesome problem areas, such as patches of hyperpigmented skin. To keep it natural, try consuming foods that are high in zinc, like chickpeas. Chickpeas are also high in fiber and protein to keep you feeling full longer so you don’t succumb to junk food cravings.

Kidney beans are also high in zinc, fiber, and protein.

Green Tea

cup of green teaTrading your afternoon coffee for green tea can have a very positive effect on your skin. The clear beverage hydrates your skin, which helps to banish dry patches and improve your skin elasticity. The antioxidants in green tea also boost blood flow to your skin, making your complexion look healthier.

If you can’t get behind green tea, coffee can also have health benefits for your skin, as it has been linked with preventing melanoma tumor growth. However, coffee should still be consumed in moderation – and skip the cream and sugar if you want to prevent pimples.


Fish that are high in omega-3 fatty acids, like salmon, are not only good for your complexion, but they are also good for your heart too. Omega-3s help to reduce your cholesterol, which aids in blood flow throughout your body, and also combats inflammation, which can make your skin look red and puffy.

If you don’t like salmon, there are many other fish that are high in omega-3s, including trout, mackerel, and sardines.


If you’re a vegetarian or just not a fan of seafood, you can find omega-3 fatty acids in walnuts. Walnuts also contain other healthy fats, which nourish your skin and prevent dryness. They can be eaten plain as a snack, used in baking, or even sprinkled over a salad to add some crunch.

Also high in omega-3s are flaxseeds and chia seeds, both of which can be used in smoothies, on salads, or mixed in with yogurt or cereal.


carrotsRaw carrots are an easy grab-and-go snack for those with busy schedules. They’re a good source of beta-carotene, a carotenoid that has been proven to help protect your skin from harmful sunburns. The high levels of vitamin A and potassium found in carrots also work wonders for your skin.

Most orange fruits and vegetables are high in carotenoids, so if you don’t like carrots you can also try cantaloupe, apricots, butternut squash, or sweet potatoes.

Cooked Tomatoes

Red fruits and vegetables are also very helpful for your skin. Lycopene, a carotenoid which gives many fresh foods their red colour, helps to protect the skin against UV rays. Less UV rays means less sunburns and less premature aging of the skin. It also means you will have less freckles and age spots on your face and body.

Lycopene levels are higher in cooked tomatoes, so try foods like tomato-based pasta sauces. If you don’t like tomatoes, you can also find lycopene in watermelon and papaya.


If you only think of salads when you think of spinach, you’re missing out. Spinach is great in wraps, pastas, smoothies, or sautéed with fresh garlic. Spinach is high in iron, which helps your skin to look glowing and healthy, and vitamin K, which is a natural remedy for dark under eye circles.

Other foods high in vitamin K include kale and cabbage. For a high dose of iron, try lentils or peas.


If you routinely skip breakfast, you may want to rethink your meal habits. Eggs are a perfect, protein-packed breakfast food that’s good for your skin too. Protein helps your skin cells to repair themselves, which keeps your skin looking young and healthy.

If you don’t like eggs, try getting a helping of protein from poultry or lean red meat.

Extra Virgin Olive Oil

olive oilThis popular oil is a staple in most kitchens – and for good reason. As a significant source of beneficial fatty acids, olive oil nourishes your skin, making it look healthier. It has also been linked to heart disease prevention and even cancer prevention.

Even if you don’t use olive oil in your cooking, you should consider purchasing a bottle anyways, as it can be used directly on your skin as a moisturizer.

If your skin is dull, uneven, or dry, makeup and lotions can give you temporary results. But if you really want great skin, you need to make sure you are eating right and hydrating properly. These ten foods offer the right vitamins and nutrients to keep your skin looking healthy and glowing.

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