Your Ultimate Skincare Diet: 12 Foods for Flawless Skin

Have you ever heard the expression, “You are what you eat?” This is certainly true, when it comes to our skin health. By incorporating the right nutrients in your diet, you can give your skin the nourishment it needs to look and feel healthy.

Here are 12 foods for achieving beautiful skin from the inside out. There’s something for everyone on this list.

  1. Acai

When it comes to beauty foods, acai is at the top of our list. Containing powerful antioxidants, it helps protect your skin and fight premature aging.

In terms of topical treatment, here’s a fun fact: “Acai oil may be a safe alternative to other tropical oils used in beauty products, such as facial and body creams, anti-aging skin therapies, shampoos, and conditioners. When acai oil is processed and stored long-term, the antioxidant levels remain high,” Web MD reports.

2. Yogurt

Rich in both probiotics and enzymes, yogurt has been a mainstay of skincare for years. It’s lactic acid hydrates dull and dry skin and also contains zinc, which provides relief from sunburns. Very popular with people who have acne, yogurt reduces discoloration and helps to even out skin tone.

In this study, researchers explored the natural ingredients contained in yogurt products and how they affect the skin. They found these ingredients improved skin elasticity, brightness, and platelet count.

3. Walnuts

Looking to improving your skin’s elasticity? Packed with omega-3 fatty acids, walnuts should be your go-to snack. Omega-3 fats help keep the skin moisturized and prevent acne and premature aging.

Walnuts also contain copper, a mineral that increases the production of collagen in your body. Another added benefit is that walnuts protect against photodamage to the skin.

Fun fact: Walnut oil can be used in cooking and baking, as a salad dressing or dip, or applied directly to the skin, to help various skin conditions.

4. Pomegranates

Pomegranates contain vitamin B and C, which promote the repair and rejuvenation of cells.

According to the American Association for Cancer Research (AACR), pomegranate extract may help lower your risk of developing skin cancer. Not only do pomegranates hydrate skin, but they reduce inflammation and stimulate collagen production.

5. Dark chocolate

When it comes to nutrition and healthy eating, chocolate is probably the last thing that comes to mind. However, you may be surprised to learn that dark chocolate does, in fact, have a variety of health benefits including boosting skin health.

More specifically, studies show the antioxidants found in dark chocolate help protect skin against the sun.

6. Avocado

Avocados are rich in vitamins, fatty acids and antioxidants – all of which of which do wonders for your complexion. Avocado oil in particular is used for its powerful skin healing and soothing properties.

In his book, Heinerman’s Encyclopedia of Healing Juices, medical anthropologist John Heinerman explains that when avocado is consumed frequently, the sebaceous glands secrete a natural sebum that keeps the skin moisturized and hydrated.

7. Blueberries

Did you know blueberries contain the highest antioxidant capacity compared to other fruits?

They protect our bodies from free radical damage, which leads to aging and in severe cases, diseases and cancer.

8. Spinach

This powerhouse vegetable has a variety of health benefits ranging from fighting inflammation to boosting the immune system. In terms of skin health, spinach contains vitamin A, which repairs damaged skin, keeping your skin cells healthy. Spinach is also a great source of iron, which helps with blood flow and giving your face that natural, youthful glow.

Along with vitamin A, spinach also contains vitamin C which is essential when it comes to producing collagen.

9. Chia seeds

Zinc, fiber, vitamin E, omega-3 fat, magnesium, and protein – chia seeds certainly pack a nutritional punch. Between the vitamin E fighting inflammation and wrinkles to the omega 3 fatty acids moisturizing the skin, chia seeds are a beautifying food that just keeps on giving.

Chia contains high levels of phenolic compounds which fights free radical damage and helps accelerate skin repair.

10. Tomatoes

Rich in vitamin C – the ingredient that is responsible for the production of collagen – tomatoes are one of the best beauty foods to reduce wrinkles and blemishes, and repair damaged skin.

According to a study published in the journal Photochemistry and Photobiology, the beta-carotenes found in tomatoes protect against sunburn.

11. Olive Oil

Olive oil is known best for its natural moisturizing properties. If you suffer from dry skin issues such as psoriasis, eczema, or skin dandruff, olive oil may be beneficial.

“The inflammation of these inflammatory skin conditions can be relieved by the oleocanthal in olive oil,” reports “This substance has anti-inflammatory effects much like ibuprofen. Eat about 2 ounces of olive oil each day to help the inflammation.”

12. Carrots

This powerful veggie not only helps reduce the appearance of fine lines and wrinkles, but it leads to a more attractive, healthier looking skin color.

Also, in a study published in the Journal of Evolution and Human Behavior, researchers found that consuming carrots gives your skin a radiant, more natural glow compared to the color caused by the sun.

Why? Carotenoids, the natural compounds in carrots, are antioxidants that give your skin a red or yellow tint and that “natural tan” look.

Your Diet Affects Your Skin as Much as Your Waistline

While it’s true that eating right keeps your body thin and healthy, its impact goes far beyond that. Along with staying fit, good eating habits can also improve your complexion.

Ask yourself: Is my diet helping or hurting my skin?

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