By Feni Sulistiani MD

Foods high in collagen and antioxidants are beneficial to our skin. In general, we can increase our collagen intake from protein and consume foods high in antioxidants, such as fruits, vegetables, and nuts. Limiting foods high in saturated fat can also help to improve skin health.

Yes, there are many foods that are good for our skin. A diet rich in healthy fats and vitamins can support skin health. Many fruits and vegetables, including red grapes and tomatoes, contain compounds that can benefit your skin¹. Here are some of the best foods for keeping your skin healthy:

• Fatty fish, such as salmon, mackerel, and herring, are excellent foods for healthy skin. They’re rich sources of omega-3 fatty acids, which are important for maintaining skin health. Omega-3 fatty acids are necessary to help keep skin thick, supple, and moisturized. In fact, an omega-3 fatty acid deficiency can cause dry skin¹.
• Avocados are high in healthy fats. These fats benefit many functions in your body, including the health of your skin. Getting enough of these fats is essential to help keep skin flexible and moisturized¹.
• Walnuts have many characteristics that make them an excellent food for healthy skin. They’re a good source of essential fatty acids, which are fats that your body cannot make itself. In fact, they’re richer than most other nuts in both omega-3 and omega-6 fatty acids¹.
• Sunflower seeds are an excellent source of nutrients, including vitamin E, which is an essential antioxidant for the skin. Antioxidants help protect your cells from damage caused by molecules called free radicals¹.
• Sweet potatoes are an excellent source of beta-carotene, which acts as a natural sunblock and may protect your skin from sun damage¹.
• Red or yellow bell peppers contain plenty of beta-carotene and vitamin C — both of which are important antioxidants for your skin. Vitamin C is also necessary to create collagen, the structural protein that keeps your skin strong¹.
• Broccoli contains many vitamins and minerals essential for skin health, including zinc, vitamin A, and vitamin C (for collagen production)¹.
• Tomatoes are a great source of vitamin C and contain all of the major carotenoids, including lycopene. Beta-carotene, lutein, and lycopene have been shown to protect your skin against damage from the sun¹.
• Soy contains isoflavones, a category of plant compounds that can either mimic or block estrogen in your body. Isoflavones may benefit several parts of your body, including your skin¹.
• Dark chocolate is high in antioxidants called flavanols, which may protect your skin against sun damage. Eating chocolate can also increase blood flow to your skin, which can improve its hydration and complexion¹.

Source: Conversation with Bing, 6/30/2023
(1) The 12 Best Foods for Healthy Skin. https://www.healthline.com/nutrition/12-foods-for-healthy-skin.
(2) The 23 Best Foods for Healthy Skin – Cleveland Clinic. https://health.clevelandclinic.org/23-foods-good-skin/.
(3) These 9 Foods and Beverages Are Really Good for Your Skin Health – GoodRx. https://www.goodrx.com/well-being/diet-nutrition/foods-good-for-skin.