Foods That Are Good for Your Skin

Nourish Your Skin

Beautifiul healthy skin
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The foods you eat can help keep your skin smooth, supple and beautiful. A healthy balanced diet should provide all the nutrients your skin needs:

  • Omega-3 fatty acids may help reduce dryness of your skin.
  • Vitamin C is necessary for collagen production, an important component of the connective tissue layers of your skin.
  • Vitamin A keeps your skin healthy so it can function as a barrier to keep bacteria and other pathogens out of your body.
  • Selenium may help prevent skin cancer.
  • Red, orange, yellow and dark green plant pigments like lycopene and lutein are natural antioxidants that protect your skin.
  • Zinc is necessary for wound healing.

Flip through the slideshow to learn more about 17 foods that contain various combinations of the nutrients that are good for you skin.


Strawberries are good for your skin.
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Strawberries are packed with vitamin C so they help keep the connective tissue underneath your skin strong and healthy. Strawberries are also rich in folate (a B vitamin), fiber, and an array of phytochemicals that may help prevent skin damage due to exposure to free radicals

Pro tip: eat fresh strawberries with Greek yogurt or steel cut oatmeal for a healthy breakfast.

Nutrition Information for Strawberries


Oysters are good for your skin.
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Oysters are good for your skin because they're very high in zinc. Eating just three oysters will give you a whole day's worth of zinc. Oysters also supply you with protein and iron. You'll find canned or fresh raw oysters in most grocery stores.

Pro tip: eat raw, smoked or cooked oysters as an appetizer, or make oyster stew.

Nutrition Information for Oysters


Oranges are good for your skin.
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Oranges are rich in vitamin C, which is needed for collagen formation and keeps skin feeling firm. Oranges are also rich in vitamin A, which is required for normal growth and cell differentiation.

Pro tip: eat an orange as an afternoon snack instead of a candy bar.

Nutrition Information for Oranges


Blueberries are good for your skin.
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Blueberries are super high in antioxidants that may protect your skin from free radical damage. They are also high in fiber, vitamins, and minerals. They're also naturally diet-friendly -- one cup of fresh blueberries has 84 calories.

Pro tip: serve blueberries as a low-cal dessert or add them to cereal or use them in smoothies.

Nutrition Information for Blueberries


Carrots are good for your skin.
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Carrots provide vitamin A and it's precursor, beta-carotene. Vitamin A is essential for healthy skin. Carrots are also rich in potassium and fiber while being low in calories and almost fat-free.

Pro tip: serve carrot sticks with a low-calorie veggie dip, top a salad with chopped carrots, or serve cooked carrots as a healthy side dish.


Kale is good for your skin.
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Kale is a cruciferous vegetable that's related to cauliflower, arugula, and broccoli. It's rich in so many nutrients including vitamins A and C. It's also low in calories and high in fiber.

Pro tip: try baby kale as a salad green - it's a little more tender than mature kale.

Nutrition Information for Kale


Salmon is good for your skin.
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Salmon is rich in omega-3 fatty acids that your skin needs to stay soft and supple. It's also an excellent source of protein, selenium, and zinc. Although it's rich in healthy fats, salmon isn't high in calories, so it's perfect for many types of diets.

Pro tip: keep canned salmon on hand for quick and easy sandwiches and salads. Bonus if you salmon with bones because it ups your calcium intake.

Nutrition Information for Salmon

Brazil Nuts

Bowl of brazil nuts
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Brazil nuts are crazy high in selenium. One serving gives you a day's worth of selenium several times over. Brazil nuts are also rich in calcium, magnesium, and protein. They're a little high in calories -- one serving of six nuts has close to 200 calories, but you'll get all the selenium you need from just two nuts.

Pro tip: eat a few Brazil nuts with an apple or pear for a healthy afternoon snack.

Nutrition Information for Brazil Nuts

Sweet Potatoes

Baked sweet potatoes are good for your skin.
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Sweet potatoes are rich in vitamin A, so they're perfect for keeping your skin in good condition. They're also rich in potassium, and fiber. Sweet potatoes live up to their name and are usually a hit with everyone -- even picky eaters.

Pro tip: serve baked sweet potatoes with olive oil, or a touch of a sweet glaze or top with baked beans, onions, cooked spinach or nuts.

Healthy Ways to Cook Sweet Potatoes

Nutrition Information for Sweet Potatoes


Tuna is good for your skin.
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Tuna is an excellent source of omega-3 fatty acids that keeps your skin soft. Plus it's high in zinc, selenium, and protein. Tuna is typically served as fillets or steaks, and it can be grilled, baked, or broiled. You'll also find canned tuna in your local grocery store.

Pro tip: choose canned tuna packed in spring water to save on calories.

Nutrition Information for Tuna


Two broccoli florets and kitchen cleaver on dark wood
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Broccoli is very high in vitamin C that you need for healthy connective tissue. It's also a good source of vitamins A and K, plus fiber and antioxidants that may help to protect your skin from sun damage.

Pro tip: if you don't eat broccoli very often, increase the amount you eat at one sitting gradually to reduce gas formation.

Nutrition Information for Broccoli


Walnuts in a glass jar
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Walnuts are an excellent source of an omega-3 essential fatty acid called alpha-linolenic acid (ALA), which keeps your skin moist and supple. They're also high in calcium, protein and magnesium and vitamin E, which works as an antioxidant.

Pro tip: keep your walnuts in the refrigerator, or even the freezer, to protect the fats from going rancid.

Recipes With Walnuts

Nutrition Information for Walnuts


Trout is good for your skin.
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Freshwater trout are mild white fish that are high in omega-3 fatty acids that help keep your skin supple. Trout are also an excellent source of zinc and selenium, which also good for your skin, plus protein, calcium, magnesium, and niacin.

Pro tip:  simply pan-fry your trout fillets in a little olive oil and serve with a little lemon juice, salt, and pepper.

Nutrition Information for Rainbow Trout


Tomatoes are good for your skin.
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Tomatoes are full of both vitamins A and C, plus they've also got magnesium, some calcium and a little vitamin K. Fresh tomatoes are rich in these nutrients and low in calories, but there's a bonus when you eat tomato sauce. The cooking concentrates the amount of lycopene, an antioxidant that's good for your skin.

Pro tip: make a simple snack by slicing a big juicy tomato into thick pieces. Add a little salt and pepper and that's all you need.

Nutrition Information for Tomatoes


Watermelon is good for your skin.
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Watermelons are sweet and refreshing and oh so good for you. Watermelon is a good source of vitamins A and C, so it's good for your skin, plus it's rich in potassium, and low in calories -- one cup of watermelon balls has 46 little calories.

Pro tip: water is essential for healthy skin and eating watermelon is an excellent way to rehydrate.

Nutrition Information for Watermelon

Red Sweet Peppers

Red peppers are good for your skin.
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Red sweet peppers are good for your skin because they're loaded with both vitamins C and A. They also have some vitamin K, which is essential for healthy blood vessels that lie under the skin, plus B vitamins and fiber. Red sweet peppers are also low in calories -- perfect for any diet.

Pro tip: Try green, yellow and orange sweet peppers for a little variety. They're all delicious and chock full of nutrients.

Nutrition Information for Red Sweet Peppers

Pumpkin Seeds

Pumpkin Seeds
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Pumpkin seeds are an excellent snack choice for healthy hair because they're rich in the plant-based form of omega-3 fatty acid. Plus they've got plenty of calcium, magnesium, protein and fiber. You can find toasted pumpkin seeds in convenience stores, health food shops, local grocery stores, or you can make your own toasted pumpkin seeds at home.

Pro tip: buy pumpkin seeds that have already been shelled -- they're much easier to eat.

Nutrition Information for Pumpkin Seeds


Heinrich U, Moore CE, De Spirt S, Tronnier H, Stahl W. "Green tea polyphenols provide photoprotection, increase microcirculation, and modulate skin properties of women." J Nutr. 2011 Jun;141(6):1202-8.

Office of Dietary Supplements, National Institutes of Health. "Selenium Fact Sheet."

Office of Dietary Supplements, National Institutes of Health. "Vitamin A Fact Sheet."

Office of Dietary Supplements, National Institutes of Health. "Vitamin C Fact Sheet."

Office of Dietary Supplements, National Institutes of Health. "Zinc Fact Sheet."

Rizwan M, Rodriguez-Blanco I, Harbottle A, Birch-Machin MA, Watson RE, Rhodes LE. "Tomato paste rich in lycopene protects against cutaneous photodamage in humans in vivo: a randomized controlled trial." Br J Dermatol. 2011 Jan;164(1):154-62.

Stahl W, Sies H. "Carotenoids and flavonoids contribute to nutritional protection against skin damage from sunlight." Mol Biotechnol. 2007 Sep;37(1):26-30.

United States Department of Agriculture Agricultural Research Service, National Nutrient Database for Standard Reference Release 28.

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