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10 Foods for Healthy Skin

10 Foods for Healthy Skin

What are the best foods for healthy skin? Here are the top 10, plus recipe ideas for each one.

Iíve always had this vague idea that I could eat my way to healthier skin, but Iíd never really dug into the details. It makes sense though, right? Pack your diet with nourishing, vitamin-rich foods, and your whole body benefits, including your bodyís largest organ.

Rather than keep piling the kale onto my plate and hoping for the best, I thought it was time to research the best foods for healthy skin.

10 Foods for Healthy Skin

10 Foods for Healthy Skin

1. Sweet Potatoes

Sweet potatoes are rich in beta carotene, an antioxidant that helps your body repair damaged skin cells. Iím sure youíve had your sweet potatoes boiled or roasted, but there are other yummy ways to get this skin-smart orange veggie into your diet.

How to eat them: Try baked sweet potato fries, a deeply-seasoned sweet potato soup, or sweet potato brownies (no, really!).

10 Foods for Healthy Skin

2. Blueberries

Blueberries Ė and other dark berries Ė contain high concentrations of antioxidants. Beta carotene (see above) is just one antioxidant that helps protect your skin. On top of the antioxidants, blueberries can help with red, blotchy skin.

How to eat them: Right out of the container! You can also add them to muffins or biscuits. Just beware of blueberry-flavored foods that donít actually contain any blueberries.

10 Foods for Healthy Skin

3. Peanuts and Almonds

Peanuts and almonds are both very high in biotin, a nutrient that your body needs to create skin, hair, and nail cells. Biotin is a B vitamin, and a deficiency in this important nutrient can cause skin irritation and rashes.

How to eat them: Peanut or almond butter is obvious, but try using peanut or almond butter to make a delicious, creamy sauce or branching out with a super yummy peanut stew.

10 Foods for Healthy Skin

4. Flax and Chia Seeds

Studies going as far back as the late 1920s have shown that omega 3 fatty acids help promote healthy skin. These healthy fats help strengthen cell membranes, which protect your skin from harmful toxins. Flax and chia seeds are both great sources of healthy omega 3s.

How to eat them: Serve up homemade flax crackers with hummus for dipping or try some of these yummy flax recipes.

10 Foods for Healthy Skin

5. Papaya

This tropical fruit is an excellent source of vitamin C, an antioxidant that helps your body repair damaged skin cells. Papaya also has anti-inflammatory compounds that help improve your skinís appearance.

How to eat it: Cut chunks of papapya into your next fruit salad for dessert, try a savory Thai green papaya salad, or top grilled tofu with homemade papaya salsa.

10 Foods for Healthy Skin

6. Avocado

Avocados contain those healthy omega 3 fatty acids, and theyíre also a great source of vitamin E. Vitamin E helps protect your skin from fine lines and wrinkles. A vitamin E-rich diet also helps you bounce back from sunburn.

How to eat it: Go beyond guacamole! Toss some avocado into a quinoa and kale salad or stuff them into some Super Collard Rolls.

10 Foods for Healthy Skin

7. Green Tea

Put the kettle on, because green tea is full of skin-rejuvenating polyphenols that can improve your skinís health and even help protect your body from skin cancer.

How to drink it: Sip a mug of green tea or use it as a base for soups or smoothies.

10 Foods for Healthy Skin

8. Water

I know, it almost felt like a cop-out including water on this list. But the benefits of hydration are too many to discount. If you donít like drinking plain old water, donít worry! Below are some options to spice things up.

How to drink it: Try watermelon coconut water, homemade water kefir, or eat your water!

10 Foods for Healthy Skin

9. Collard Greens

I wasnít far off with my plateful of kale plan, but collard greens beat kale in antioxidant counts and anti-inflammatory benefits. You can use collards in place of kale in lots of recipes!

How to eat them: Top your tacos with gingered collard slaw, stuff the leaves with jerk tempeh, or pan fry them with potatoes for a filling supper.

10 Foods for Healthy Skin

10. Brazil Nuts

The humble Brazil nut is a selenium superstar! Selenium works with vitamin E to protect your skin cells from damaging free radicals.

How to eat them: Sneak them into a flavorful humus recipe, toss them with amaranth and greens, make raw chocolate truffles, or use them to make creamy vegan mac and cheese.

Read more: Beauty, Diet & Nutrition, Eating for Health, Food, General Health, Health, Skin Care, , , , ,

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Eat Drink Better

At Eat Drink Better, we are passionate about food and drink! Whether weíre talking recipes, food policy, food justice, or anything in between, it all comes back to caring about whatís on our plates and its impact on our bodies, society, and the planet. At Eat Drink Better we accept all food philosophies that are aimed at creating healthier people and a healthier planet. We hope youíll find recipes and information here to help you eat and drinkÖbetter! You can find us on Twitter, Facebook, and Pinterest.

68 comments

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10:37AM PDT on Oct 12, 2014

yum, thanks

5:48PM PDT on Oct 2, 2014

I will try the avocado asap,thanks

3:44AM PDT on Oct 1, 2014

Thank you!

5:59AM PDT on Sep 23, 2014

Good article. Am happy to enjoy almost all foods listed. Water and green tea are my go to beverages.

2:29PM PDT on Sep 12, 2014

Geez, everything was so yummy looking it made me hungry just reading the article. Nice reminder to know taking care of yourself can be delicious. Thanks.

6:38AM PDT on Sep 12, 2014

Thanks Editors for sharing the article and all the great relevant links.

7:04PM PDT on Sep 11, 2014

Yum

5:26AM PDT on Sep 9, 2014

Thanks for sharing

4:52AM PDT on Sep 8, 2014

Don't forget exercising as well

9:27PM PDT on Sep 7, 2014

Thanks, I can eat all but the collard greens, sorry that mustard greens were not included

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Disclaimer: The views expressed above are solely those of the author and may not reflect those of
Care2, Inc., its employees or advertisers.

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