top of page


We all know sugar, smoking, and excessive alcohol intake can wreak havoc on our skin along with premature aging, sagging and inflammation. Let’s talk about what foods can actually help your skin look it’s best and give you glowing results year round!

When eating for skin health, there are a few key vitamins, nutrients, and ingredients to keep in mind. You can't go wrong with fruits and vegetables, but for glowing skin, look for foods that contain these:

  • Vitamin C

  • Vitamin A

  • Collagen

  • VItamin E

  • Vitamin D

  • Omega-3 fatty acids

To build a diet for healthy skin, start by adding the following foods to your grocery list. These foods will nourish your skin and get you that healthy glow you're after.

Tomatoes: Thanks to an ingredient called lycopene, the phytochemical that makes tomatoes red. It helps boosts collagen strength and fights off the oxidizing effect of UV rays by eliminating skin-aging free radicals.

Carrots: Carrots have an abundance of beta-carotene and vitamin A, an antioxidant that prevents the overproduction of cells in the skin's outer layer. That means fewer flaky dead cells that otherwise could combine with sebum to clog your pores. Plus, vitamin A plays an essential role in reducing the development of skin cancer cells.

Blueberries: Blueberries are rich in antioxidants that help fight cell-damaging free radicals. Berries contain high amounts of plant compounds known as anthocyanins that have strong antioxidant properties. As we age, our body's natural ability to fight off free radicals diminishes, which in turn leads to higher levels that can have a detrimental impact upon our skin cells. When there are more free radicals present than there are antioxidants, our skin cells begin to weaken and show signs of aging. Blueberries also help boost the strength of collagen fibers, which gives our skin structure.

Avocados: Avocados are wonderful for adding hydration to skin and reducing inflammation. The fruit is rich in monounsaturated fatty acids, which have been proven to hydrate and shield the skin by lowering the risk of premature aging caused by ultraviolet radiation.

Eggs: Protein-rich foods, such as egg whites, have lysine and proline, amino acids that form collagen. Egg yolks are rich in vitamins that are essential for proper cell function, as well as contain the "beauty vitamin," biotin. Research has shown it helps protect skin from acne, rashes, and even dryness.

Almonds: Almonds are full of vitamin E. An important aide to help repair scarred cells and defend us against sun damage. Vitamin E also acts as an antioxidant and works to keep your body free of dangerous free radicals.

Walnuts: According to the Skin Cancer Foundation, omega-3 fatty acids can help prevent skin cancer by inhibiting the formation of the chemical COX-2. Walnuts are a prime source of healthy fat. Omega-3 fatty acids (found in oily fish, walnuts, and almonds) have been shown to help relieve eczema rashes.

Brazil Nuts: A single brazil nut has more than 135% of your DV of selenium, a nutrient that can boost the production of collagen. This mineral helps preserve elastin, a protein that keeps your skin smooth and tight and acts as an antioxidant, stopping free radicals created by UV exposure from damaging cells.

While there are plenty of creams and cosmetics to help you achieve that youthful glow and look your best, the truth is that the key to maintaining a healthy complexion doesn't come from a bottle. Cleansers, serums, and lotions certainly hold an important place in our beauty routines no doubt, but there’s no question that gorgeous, hydrated skin starts from within. Let’s make it our goal to get those skin-glowing foods on our next plate!

*Always first check with your doctor before proceeding with our recommendations


bottom of page