Good health starts in the kitchen. While good-for-you ingredients in your skincare products help, there’s nothing like a well-balanced diet to give you a glow inside and out.

We’ve talked about the importance of antioxidants in your cosmetics for youth and radiance, but did you know that you can get some of these healing ingredients in your favorite fare?

Let’s look at 10 delicious, nutritious foods for healthy skin.


Is there anything quite like a fresh, garden-ripe tomato for a mid-summer snack? Whether you prefer cherry, grape, or heirloom, tomatoes provide you with a veritable laundry list of skin-healing ingredients. In addition to vitamin C, tomatoes also contain beta-carotene and lycopene, which help you combat skin damage.

Dark Chocolate

Who knew something that tastes so good could also be good for you? Chocolate that contains at least 70% cocoa is a superfood in its own right. This dark treat has been shown to prevent collagen breakdown, which is what causes our skin to sag as we age. It also contains a healthy dose of manganese, which helps our body, including our skin, absorb nutrients and moisture. It also contains vitamins A, B1, C, D, and E, along with calcium, iron, and flavonoids. Have an extra piece for your skin’s sake.


This recently trendy vegetable rose to the top of the health food chain for good reason! There’s a lot packed into this leafy green, including potassium, fiber, calcium, vitamin K, and the antioxidant alpha-lipoic acid. Even better, it’s an easy veg to toss into your morning smoothies. It’ll turn your drink a little green, but you won’t even taste it– Perfect for the healthy skin seeker who’s wary of new greens.


What’s up, Doc? We’ve always heard that carrots are good for your eyes, but it’s more accurate to say that they’re good for your skin. They get their bright orange color thanks to beta carotene. When you eat this plant pigment, your body is able to convert it into vitamin A, which helps your body boost collagen production. Pack baby carrots in your bag for a quick snack at work, and you’ll be caring for your skin even on the go.

Fatty Fish

Salmon, mussels, and anchovies, oh my! Fatty fish store omega-3 fatty acids due to their diets and pass that goodness on to you. Fatty acids are the good parts of fat that our body absorbs into our blood when we eat. Having a healthy amount of fats in our diet helps our skin stay supple and hydrated. It also contains zinc, the same thing found in our sunscreens. Zinc helps your skin fight against inflammation and cell damage. If you don’t like seafood, you can find most of the same benefits in supplementary vitamins like fish oil.


Good things come in small packages. These delicious berries are packed to the max with skin-healing nutrients. One cup of blueberries a day provides 25% of your daily vitamin C needs and contains a powerful punch of antioxidant superstars, flavonoids. Flavonoids help your skin in the fight against damage and free radicals.


This foundation of all great cooking also provides your skin with acne-fighting allicin. Garlic has been a medicinal ingredient for hundreds of years, acting as an antiseptic, antibacterial, and anti-fungal. As if that weren’t enough, it also offers vitamins B and C, copper, zinc, and selenium, which acts as an antioxidant.


Do we really need to explain this one? We are about 60%, which keeps our cells plump and functioning. There’s a reason that dehydration leads to slower healing, illness, and a gaunt look. When your cells dehydrate, they flatten and dry out. You’re left with dull skin that struggles to take care of itself. Drink plenty of water throughout your day.


Guac might be extra, but it’s worth it for your skin. Avocado is a healthy fat, and you can find it in many of the beauty products you use everyday.  It’s also loaded up with vitamin A, D, and E, potassium, lecithin, and omega-3 fatty acids. The oleic acid in avocado oil has even been found to help your body produce collagen.

Citrus Fruits

If you reach for a grapefruit in the morning, you’re doing your skin a favor. Citrus fruits are perhaps most notable for their rich source of vitamin C, which helps your skin neutralize free-radicals. Squeezing a lemon wedge on your salad and into your water is a good way to get up to 30% of your recommended intake.