12 Foods You Should Eat to Get Better and Healthier Skin

The skin has many functions. It protects us from microbes, maintains the balance of water, and reduces the effects of UV light exposure. So a healthy skin barrier is essential, and with the abundance of skincare products on the market it can be overwhelming. But perhaps the best place to start is within. A well-balanced diet is always advised, but some of these foods can be included to help achieve those skin goals we all seek.

Bright Side has compiled a list of food that may boost your skin when incorporated into your diet.

1. Pumpkin

Pumpkin is full of fruit enzymes, zinc, and alpha-hydroxy acids (AHAs), which are commonly found in skincare products. It can help to soften the skin and help to restore the pH balance of our skin, which tends to be a little more acidic. But when we consume pumpkin, the zinc helps to regulate oil production. It also contains vitamin C and carotenoids, which help protect the skin from damage from harmful UV rays.

2. Sweet potato

Sweet potatoes contain beta-carotene. When inside the body, it gets converted to vitamin A. Its derivative is used in many skin care products and is commonly known as retinol. Retinol helps to fight against wrinkles and increases cell turnover. When ingested, vitamin A acts as a skin barrier against discolorations, inflammation, and clogged pores.

3. Papaya

Papaya is full of vitamins and minerals that can improve the skin’s elasticity, which when it’s at its best can reduce the appearance of fine lines and wrinkles. They contain vitamins A, C, and K, B vitamins, including folate, potassium, magnesium, and calcium.

4. Quinoa

Quinoa contains high amounts of fiber. One cup has between 17-27 grams of fiber. When we go regularly, which this food will help us do, we eliminate toxins from our body, which can result in clearer skin and fewer dark spots.

5. Fatty fish

Fish like herring, sardines, and salmon are high in omega-3 fatty acids and vitamin E. Vitamin E, an antioxidant, protects the skin from harmful free radicals and inflammation. Eating fatty fish can also reduce the damage from UV radiation, help reduce inflammatory symptoms, and make the skin less reactive to UV rays.

6. Tomatoes

Tomatoes contain vitamin C and carotenoids, including lycopene. These have been shown to protect the skin from damage caused by the sun. They may also help to prevent wrinkling.

The high amount of carotenoids is fantastic for maintaining healthy skin. Pairing carotenoid-rich foods with a source of fat, like olive oil, helps with the absorption of carotenoids.

7. Avocado

Avocados contain healthy fats, vitamin E, and vitamin C. Healthy fats help to keep the skin moisturized and flexible. Vitamin E is an antioxidant that helps to protect the skin from oxidative damage and seems to be more effective when combined with vitamin C. They also contain compounds that protect the skin from sun damage.

8. Walnuts

Walnuts contain essential fatty acids, omega-3, omega-6, and zinc. These nutrients help to keep skin healthy. Zinc helps to keep the skin barrier functioning properly, helps wound healing, and combats bacteria and inflammation. The omega fatty acids are in a balanced ratio to help reduce inflammation.

9. Broccoli

Broccoli is jam-packed with vitamins and minerals that are essential for healthy skin. It has zinc, vitamin A, lutein, which is a carotene, a compound called sulforaphane, and vitamin C.

Lutein helps to protect from oxidative damage. Sulforaphane may protect against sun damage. It may also help to maintain collagen levels.

10. Soy

Soy contains a type of plant compound that can mimic or block estrogen in the body. It may help to reduce fine lines and wrinkles and improve the skin’s elasticity. It has been shown to improve skin dryness and increase collagen, resulting in strong, smooth skin. It also protects the skin from UV radiation.

11. Red grapes

Red grapes contain resveratrol, a compound that is credited with reducing the effects of aging. Some studies have shown that it may slow the production of harmful free radicals. This damages the skin cells and causes signs of aging.

12. Cauliflower

Cauliflower contains a powerful amino acid called histidine. Dark spots can worsen when exposed to too much sun, but this amino acid can prevent harmful UV rays from destroying the skin. It also contains fiber, vitamins B6, C, and K, folate, phosphorus, and magnesium.

What foods help your skin feel its best? Have you tried any of these foods? If so, did they help you?