The Best Foods for Better Skin

No matter what products you slather on, your nutritional habits will show up on your skin's surface. Include these foods in your diet to ensure that your skin gets the essential vitamins and nutrients to look healthy and beautiful.


This super-source of vitamins A, D, and E helps preserve skin's moisture. Avocados also contain selenium, which has been linked to lower incidences of skin cancer.


Blueberries, strawberries, and raspberries are antioxidant-rich foods that fight free radicals, the rogue elements that damage skin's collagen and lead to premature aging. Strawberries and blueberries are especially rich in vitamin C, which helps strengthen skin's collagen fibers and prevents wrinkles.


Eggs contain antioxidants and vitamin B complex, which help skin cells regenerate and can even out skin tone. They also boost your skin protection from damaging UV rays.

Mangoes and Papaya

These tropical favorites are rich in cartenoids, which can give your skin a rosy glow. Peaches and apricots are also great choices for perking up a pale complexion.


An essential source of vitamin A, milk helps skin retain moisture and softness. Milk fortified with vitamin D provides additional benefits like defense against blemishes. It's important to note that lower-fat milk has lower levels of vitamins, too.


Nuts and nut oils are also antioxidant-rich as well as rich in omega-3 fats. They can help battle dryness, fine lines, and wrinkles.

Spinach and Leafy Greens

Spinach is a great source of beta-carotene, which can help protect against sun damage. It's also rich in vitamins B, C, K, omega-3s, and more. Studies have shown that regular spinach-eaters have a much lower incidence of skin cancer, too.

Salmon, Tuna, and Other Oil-Rich Fish

Essential fatty acids like omega-3 and omega-6 help skin cells retain moisture. Oil-rich fish can help you get your daily requirement of these oils and selenium, which helps protect your skin's elastin. Any kind of seafood offers a good source of iron, which is critical for red blood cell formation and a healthy complexion.


Tomatoes contain lycopene, which studies have shown can help increase your resistance to UV rays and collagen damage. Cooking the tomatoes will maximize their sun protection properties.



Sources: "Foods that Make Skin Glow." Mail Online. Web. 2012 "Fortify Your Knowledge About Vitamins." U.S. Food and Drug Administration. Web. February 21, 2009.

Haupt, Angela. "9 Best Foods for Your Skin." US News and World Report: Health. Web. May 16, 2012.