Best Foods for Your Skin

As any stroll down a cosmetic aisle demonstrates, there’s no shortage of products to help you maintain and protect this vital shield, from body lotions to sunscreen. A few aisles over, however, is a skin care tool that is equally as important -- food.

Good skin care is as much of an inside job as it is an outside job. At my practice in Torrance, California, I offer state-of-the-art technology called Pellevé™, which goes beneath the surface of your skin to fight wrinkles and promote healthy new collagen production.

At home, you can tackle sagging or aging skin from the inside out to maintain healthy, vital skin at any age. It comes down to choosing the right foods to nourish your skin.

The fountain of youth

You’ve probably heard it over and over, but enough can’t be said about the importance of proper hydration when it comes to healthy skin. Water accomplishes many things, but most notably it hydrates your skin which diminishes the look of fine lines. It also helps detoxify the body and increases circulation, giving your skin a healthy glow.

While your exact fluid needs depend on your body size and other factors, getting enough to drink is one key to skin health. And watery foods -- such as cucumbers, watermelon, and lettuce, among others -- help hydrate your skin, too.

Antioxidants for anti-aging

Antioxidants are substances in foods that protect your cells against the damaging effects of molecules called free radicals, which can wreak havoc on your health. Many plant chemicals act as antioxidants and so do some vitamins.

To counter free radical interference, turn to foods that are rich in antioxidants to protect and promote skin health, such as berries, red or purple grapes, dark green veggies, nuts, fish, green tea, and whole grains.

Minerals for skin health


Selenium is an essential mineral that provides antioxidant properties, and it’s also a key player in your metabolism. Selenium-rich foods help your skin fight off the free radicals that cause damage, such as wrinkling and sagging, and it may even help reduce the risks of certain types of cancer. A few examples of high-selenium foods include Brazil nuts, poultry, tuna, and shrimp.


Zinc helps keep skin cell membranes healthy and helps enzymes involved in skin health to do their jobs. High-zinc foods include meats, especially lamb and grass-fed beef, as well as pumpkin seeds and cashews.

Vitamins promote vital skin

Just as your other organs require a healthy balance of certain vitamins to function properly, your skin reaps myriad benefits from a diet rich in vitamins A, C, D, E, and K. Eating several servings of foods from this list each day will help keep your skin in the pink of health.

Vitamin A for skin repair: Vitamin A is needed for normal maintenance and repair, and keeps your skin supple to prevent dryness. You’ll find vitamin A in orange produce like carrots, sweet potatoes, and cantaloupe.

Vitamin C for collagen: Vitamin C plays a crucial role in collagen production and wound healing. Plenty of fruits and vegetables contain vitamin C, such as kiwi fruit, strawberries, citrus fruits, sweet bell peppers, and kale.

Vitamin D for skin tone: Your skin synthesizes vitamin D with the help of the sun, but the sun’s rays can also have a damaging effect on your skin. So, limit your sun exposure and enjoy some of the foods with vitamin D, such as egg yolks, tuna, salmon, and cod. Vitamin D is also added to milk.

Vitamin E for sun protection: Vitamin E acts like sunblock, helping prevent sunburn and fighting the effects of sun damage, such as wrinkles. To get your daily dose of vitamin E, look to nuts and seeds, such as sunflower seeds, almonds, and walnuts.

Vitamin K for healing: Vitamin K is essential for blood clotting, so it may help with healing of skin damage such as scarring, spider veins, stretch marks, and dark circles under your eyes. The best nutritional sources for this vitamin are leafy greens like kale, as well as cucumbers, Brussels sprouts, and broccoli.

Fats nourish your skin

Fats play a critical role in your overall wellness, including your skin’s health. Healthy fats are crucial components in boosting your skin’s natural oil production, which helps your skin fight dryness and blemishes. Omega-3 fats have natural anti-inflammatory properties, which may help limit skin redness. The go-to foods for healthy fats include olive oil, seeds, walnuts, avocados, and salmon.

Addressing your skin’s health from both within and without is a powerful one-two combination that best fights the effects of aging and exposure. Feel free to ask me more about how your diet, as well as noninvasive skin rejuvenation, can give you a younger-looking glow from the inside out.

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