Healthy Eating = Healthy Skin

We’ve all heard the phrase “you are what you eat!” But did you know that this goes deeper than your waistline and brain function? It is also relevant when it comes to your skin! If you want healthy radiant skin, then you HAVE to be mindful of what food you are taking in. Your gut health is related to every function in your body including the efficiency of the epidermis (skin). Still need a little convincing? Here are a few facts from the experts!

So, okay! The scientific proof is there! You believe me! Now what can we DO about it?  Here are several foods you should seek out for healthier skin and some you should avoid.


Fatty fish, such as salmon are rich sources of omega-3 fatty acids, which help keep skin thick, supple, and moisturized. Omega-3 fats can also reduce inflammation, which can cause redness and acne. They can even make your skin less sensitive to the sun’s harmful UV rays. How cool is that?!?!? 

These good fats are also helpful in keeping away dryness and blemishes. Eating foods right with these vitamins can leave your skin smoother and younger-looking. Other good food sources for these wonder-fats include olive and avocado oils, flaxseeds, and walnuts. Speaking of Walnuts, they are a good source of essential fats, zinc, vitamin E, selenium and protein — all of which are nutrients your skin needs to stay healthy.

Soy is another great food to introduce into your diet for healthy skin. It contains isoflavones, which have been shown to improve wrinkles, collagen, skin elasticity, and skin dryness. Isoflavones are also known to protect your skin from UV damage. #winning

Antioxidants are another good thing to look for in your food choices. They can be found in berries, bell peppers and leafy greens like spinach. These foods also contain beta carotene and vitamin C, which are influential in slowing and preventing damage to your skin.

Want to get rid of dry, flaky skin? Grab an orange, carrot, or slice of cantaloupe. They're jam-packed with vitamin A. You can also find vitamin A in leafy greens, eggs, and low-fat dairy foods. The retinoids found in these foods are common prescription treatments for acne and other skin conditions to reduce spots and acne scars, but rather than get them from facial products, get them from your daily diet!


What about the foods to avoid? "Foods with a high glycemic index give you a sugar rush that will be terrible for your skin," says Ava Shamban, an assistant clinical professor of dermatology at UCLA. Foods like white bread, bagels, and popcorn are examples of foods in this category that you could avoid because they increase sugar levels in the bloodstream when broken down. This sugar can get into your collagen and cause inflammation that could make you break out. #nothanks

If you’d like to learn more about sugary foods and the ones you should skip, you can check out this site. In the long run, sugar will make your skin look dull and cause wrinkles over time, because it breaks down collagen. 

I know no one wants to hear it, but unfortunately coffee, alcohol and salt will dehydrate your skin, and spicy foods often trigger inflammation. So these are also foods to avoid or eat in moderation if you are trying to improve the quality of your skin.  

Finally, I’ll leave you with one of my favorite skin-healthy meals! I hope that you are able to take this expert information, food lists and recipe and make some healthy changes in your food intake. Take these suggestions and your skin will be glowing in no time!


Click here to print recipe!!




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Article and graphics composed by Amanda Zieba

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