By Lizzie Streit, MS, RDN, LD 

As your body’s largest organ, your skin reflects the quality of your overall eating patterns. Following a healthy diet can lead to glowing and supple skin, while poor nutrition can contribute to aged, dry, or dull skin. 

Here are 14 of the best foods for healthy skin, plus tips on which foods to limit. 

1 – Almonds 

Almonds are a rich source of nutrients that benefit the skin, including healthy fats and proteins, but they’re also high in vitamin E. This nutrient is a fat-soluble vitamin that acts as an antioxidant and fights free radicals, the reactive molecules that damage skin cells and lead to inflammation. 

To add more almonds to your diet, remember the 1,2,3 rule. Just 1 ounce of almonds, which equates to around 23 almonds, provides approximately half of your daily needs for vitamin E. Enjoy almonds with a piece of fruit as a balanced snack, on top of yogurt, or mixed into oatmeal. 

2 – Green tea 

Green tea is well known for its wide range of health benefits, but did you know it can also boost skin health? 

The polyphenol compounds in green tea, including epigallocatechin-3-gallate (EGCG), may help to decrease the amount of oil that the skin produces and protect against acne. Green tea compounds may also prevent and repair DNA damage, which contributes to the appearance of fine lines and wrinkles. 

Green tea is widely available and easy to add to your routine. Just remember that it contains caffeine, so if you’re sensitive, brew a cup in the morning instead of the afternoon. 

3 – Avocados 

Adding avocado to just about any meal seems to make it better. Plus, it provides a great nutrient boost for your skin! 

Avocados contain healthy monounsaturated fats that can increase skin elasticity, in addition to vitamins C and E that act as antioxidants and fight skin damage. Enjoy avocados in guacamole, smoothies, on toast, or on top of salads. 

4 – Salmon 

Salmon and other fatty fish are excellent sources of omega-3 fatty acids.  

These essential nutrients have powerful anti-inflammatory effects in the body, helping to reduce skin redness and irritation. Omega-3s also play a vital role in the skin’s ability to retain moisture and thus help prevent dry skin.  

To reap the benefits of salmon, cook a fillet for dinner, use canned salmon to make burgers, or add lox to your breakfast. 

5 – Tomatoes 

A juicy tomato does more than just add flavor and color to your plate, it’s also rich in nutrients that can help your skin. 

In particular, tomatoes contain lycopene, a carotenoid that can help fight sun damage and oxidative stress that can hurt skin. Enjoy tomatoes in soups, salads, pastas, sandwiches, and eggs. 

6 – Dried Apricots 

“A is for apricots” is an easy way to remember how this fruit contributes to healthy skin. Dried apricots are a concentrated source of vitamin A, providing close to half of your daily needs in ½ cup, mostly in the form of the carotenoid beta-carotene. 

Research suggests that individuals with higher concentrations of carotenoids in their skin look younger and have less skin roughness than those with lower concentrations. 

Dried apricots make a delicious and balanced snack when paired with nuts, a hard-boiled egg, or a string cheese. You can also add them to yogurt or oatmeal. 

7 – Kiwi 

Kiwi is loaded with nutrients and provides over 100% of the Daily Value (DV) of vitamin C per fruit. 

Vitamin C is necessary for the production of collagen, the most abundant protein in the body that provides structure for the skin. Getting enough of this vitamin can support improvements in skin elasticity and may help reduce fine lines.  

Kiwis are tasty on their own and even more delicious when added to smoothies and yogurt. 

8 – Eggs 

Eggs are incredibly nutrient dense and offer a variety of benefits for the skin. 

Specifically, eggs are a good source of lutein, a carotenoid that’s vital for healthy skin and eyes. Lutein accumulates in the skin and offers protection against UV rays. Thus, getting enough of it may be important for preventing sun damage. 

To up your lutein intake, start your morning with an egg and veggie scramble or add hard boiled eggs to a lunchtime salad. 

9 – Dark Chocolate 

Here’s another reason to enjoy chocolate: glowing skin! 

Dark chocolate contains a variety of beneficial compounds, including flavanols. In the body, flavanols may act as antioxidants, fight inflammation, and assist in DNA repair. They have also been shown to protect skin from sun damage. 

For a sweet treat that also helps your skin, choose dark chocolate that is at least 60% cocoa and does not contain excess sugar and unnecessary additives. 

10 – Brussels Sprouts 

Brussels sprouts provide several nutrients that promote skin health, including high amounts of vitamin C.  

In addition, they contain sulforaphane, an isothiocyanate that protects skin from oxidative damage related to sun exposure and helps maintains collagen levels. Sulforaphane may even help prevent skin cancer. 

Brussels sprouts taste delicious raw and shredded in salads, sautéed, or roasted with olive oil, salt, and pepper. 

11 – Chickpeas 

As a source of zinc, chickpeas and other legumes are good foods to eat for healthy skin. 

Zinc is important for proper wound healing and has been shown to improve acne and related scarring. Deficiency of this mineral has also been linked to pigmentation changes. 

You can add chickpeas and other beans to salads, use them as a base for veggie burgers, or blend them into hummus. 

12 – Chia seeds 

If you don’t eat fish and are wondering how you can eat more omega-3s for your skin, chia seeds are the answer. 

Chia seeds contain a type of omega-3 known as alpha-linolenic acid (ALA) which can be converted to active forms of omega-3 in the body. However, keep in mind that the body is not very efficient at this conversion. 

Still, chia seeds offer other benefits for skin too. They are a good source of calcium, which is necessary for the production of cells that make up of the majority of the epidermis layer of the skin. 

One of the best ways to enjoy chia seeds is in “pudding” form. Mix ¼ cup chia seeds with 1 cup of milk and 1 tbsp of honey. Divide into two jars, seal, and store in the fridge overnight. 

13 – Grapefruit 

Like other citrus fruits, grapefruit is rich in vitamin C. 

This water-soluble nutrient is not only important for collagen production, but also acts as an antioxidant. Some research suggests that vitamin C can help prevent and repair skin damage from sun exposure. 

For a tasty way to enjoy grapefruit with other foods on this list, turn it into a smoothie by blending it with leafy greens, chia seeds, and water. 

14 – Cashews  

Cashews are an excellent source of copper, providing over half of your daily needs in one ounce. 

Copper helps promote skin health by playing an important role in the production of skin proteins. Research suggests that copper helps reduce wrinkles and improve skin elasticity. 

To reap the benefits of copper for skin health, enjoy cashews as an afternoon snack, mixed into stir fries, or added to salads. You can also spread cashew butter on toast for a fun twist! 

Foods to Limit for Healthy Skin 

The foods on this list provide nutrients that contribute to healthy, glowing skin. Adding them to your diet will help boost skin health, but it’s also important to limit foods that may damage skin. 

Refined flours, added sugars from sodas and desserts, and trans fats from fried foods and baked goods contribute to inflammation in the body. This can lead to dull, dry, or red skin and/or worsen existing issues. 

In addition, some research suggests that spikes in blood sugar may play a role in acne. Specifically, added sugars and refined carbohydrates are quickly absorbed and can rapidly increase blood sugar. This leads to high levels of insulin in the blood, which may cause skin cells to produce more oil and lead to pimples, among other effects. 

On the other hand, getting most of your carbohydrates from foods that do not spike blood sugar, such as fruits, vegetables, and whole grains, is better for skin health.  

Finally, don’t forget to hydrate! Drinking enough water will help your skin stay supple and soft. Be sure to keep a refillable water bottle on hand throughout the day, drink water at meals, and eat hydrating foods such as cucumbers and watermelons. 

Note from Healthy For Life Meals: Our nutritionally balanced meals contain many of the foods on this list. We make it easy for you to eat for skin health, without any prep work on your end. Order our most popular 1200-calories per day plan today, and let your skin reap the benefits!