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10 Foods for Beautiful Skin

The vitamins and minerals in food help keep our skin clear, plump and youthful. So if you want to discover the most beneficial foods for your skin, keep reading.

Berries: Strawberries, Raspberries, Blueberries and Blackberries

Strawberries have the most vitamin C- a typical serving contains as much vitamin C as a glass of fortified orange juice. Blueberries, on the other hand, contain high doses of phytochemicals, which help fight free radicals in the body. Free radicals age your skin, so it’s important to consume berries to maintain a youthful appearance.

Leafy Greens: Kale and Spinach

Leafy greens are highly beneficial for your skin. First off, greens, like spinach, are loaded with high quantities of important nutrients like B vitamins, iron, folate, magnesium and vitamin A. Vitamin A is extremely important for skin function, since it helps speed the skin cell turnover process. This vitamin also helps improve the tone and texture of your skin. Kale is great as well because it has vitamin K, which helps boost circulation to the skin.


Loaded with protein and good-for-you fats, salmon is a great food to add to your diet. Filled with omega 3 fatty acids, salmon helps keep your skin supple. A bonus of omega 3 fatty acids is that they will also help your hair stay moisturized and healthy.

Green tea

Research says that drinking one glass of green tea each day helps keep skin youthful. Why? Well, green tea is chockfull of antioxidants and phytochemicals that help fight free radicals and repair cellular damage. Antioxidants also help your skin stay clear and healthy because they combat pollution and impurities.


Vitamin E, omega 3 fatty acids and biotin are found in a serving of Avocado. Vitamin E is an extremely powerful antioxidant that can help keep your skin from drying out. This vitamin also works hard to keep your pores clear. Biotin is an essential nutrient that helps the skin, nails and hair stay supple.

Nuts: Almonds, Walnuts, Flaxseed and Chai Seeds

Nuts are excellent for the skin because they have healthy fats and proteins. They also contain high doses of important vitamins like vitamin A. In addition to being heart-healthy, nuts help repair sun damage because they have extremely high doses of vitamin E.

Kiwi Fruit (or Chinese Gooseberry)

Kiwi fruits provide numerous benefits for your skin. Since it has high levels of vitamin C, the kiwi fruit will help your pores stay free from bacteria that can lead to acne (especially if applied topically). Vitamin C is also great for protecting the skin from free radicals.


Tomatoes are loaded with lycopene, an antioxidant that helps keep the skin protected from the sun. Lycopene can dramatically reduce the amount of sun damage in your skin and prevent wrinkles.

Low-Fat Yogurt

Calcium is an essential nutrient for your body, and you can find high quantities of this nutrient in low-fat yogurt. Yogurt also has protein, vitamins, minerals and probiotics that can help keep your digestive health in check, which reduces the amount of impurities in your body.


Eating a few ounces of cacao every day can help keep your skin youthful, say researchers. In a study, individuals who consumed cacao, in small quantities, had younger looking skin a year later than individuals who didn’t.


The foods we eat can help us to obtain and maintain clear skin and glowing complexions. Drinking plenty of water helps too. Just remember to go easy on alcohol and caffeine!