Broccoli
Broccoli is part of the cruciferous vegetable family, which includes:
- Arugula
- Bok choy
- Brussels sprouts
- Cauliflower
- Collard greens
- Kale
- Radishes
- Watercress
Cruciferous vegetables are rich in sulfur. “Sulfur is a necessary component of collagen, which helps retain fluid and provide elasticity to the skin and other tissues,” explains Raimo.
Dark chocolate
The cacao in dark chocolate is packed with antioxidants and is also a good source of iron. “Iron helps with nerve transmission, moving oxygen throughout the body and nourishing tissues — including the skin,” explains Raimo. Archer recommends dark chocolate with at least 70% cacao to maximize the benefits to your skin.
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Dark leafy greens
Green leafy vegetables such as kale and spinach are a good source of vitamin E. This powerful nutrient is known for reducing inflammation and skin damage caused by sun exposure. Leafy greens also provide vitamin K and folate. Vitamin K protects collagen, which keeps skin plump and firm. Folate helps with DNA repair and new cell growth, says Archer.
Fatty fish
Fish such as salmon, mackerel and herring contain healthy omega-3 fatty acids, which help your cells stay hydrated. These nutrients are essential to help keep the skin moisturized and bolster the skin’s barrier. They may also reduce inflammation, which can help manage skin conditions such as psoriasis.
In 2 business days or less, get a diagnosis and treatment of skin conditions from a U.S. board-certified dermatologist. Explore our telehealth membership today.
Grapes
Polyphenols are compounds that are found in a variety of plant foods, and they act as antioxidants. Red grapes contain a polyphenol called resveratrol. It may help protect your skin from damage and aging, Archer says.
Green tea
Green tea contains antioxidants called catechins, which may:
- Improve hydration, thickness and elasticity of the skin
- Protect the skin from sun damage
- Reduce redness
Green tea also has polyphenols, which have been found to help treat and reduce acne.
Orange vegetables
Orange vegetables such as carrots and sweet potatoes are high in beta-carotene. This antioxidant gives them their orange color — and your body uses it to make vitamin A, which supports the growth of healthy skin and hair.
Sunflower seeds
An ounce of sunflower seeds contains:
- 37% of the vitamin E you need in a day
- 10% of the zinc you need in a day
- 32% of the selenium you need in a day
Along with skin-protecting vitamin E and zinc, selenium is an important mineral that lessens skin damage and inflammation.
Tomatoes
Tomatoes contain lycopene, an antioxidant that may help protect your skin from sun damage. Lycopene is found in other red fruits and vegetables, such as watermelon and papaya. Tomatoes are also a good source of vitamin C, which is needed to form skin-firming collagen.
Walnuts
Nuts are known for being rich in healthy fats. But walnuts contain super skin-boosting omega-3 fatty acids. They’re also high in omega-6 fatty acids, which help keep the skin moisturized. Plus, they’re a good source of zinc and vitamins E and C.
Bonus: Don’t forget about water!
Water is perhaps the most important thing you consume for your skin health. “It’s responsible for helping move nutrients into cells, including skin cells. It also helps remove toxins from your cells,” explains Raimo.
In short, drinking water is “one of the simplest and most cost-effective ways to enhance your skin health and natural beauty,” she adds.
Dealing with acne or another skin condition? Explore our telehealth membership, which can put you in virtual touch with a U.S. board-certified dermatologist. Call 1-844-211-7730 for more information.
Sources:
Antioxidants. “Lycopene as a natural antioxidant used to prevent human health disorders.” August 2020. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7464847/
Cleveland Clinic. “Ultraviolet radiation and skin cancer.” November 16, 2022. Retrieved from https://my.clevelandclinic.org/health/diseases/10985-ultraviolet-radiation
Dermatologic Therapy. “Serum zinc levels and efficacy of zinc treatment in acne vulgaris: a systematic review and meta-analysis.” November 2020. Retrieved from https://pubmed.ncbi.nlm.nih.gov/32860489/
Journal of Cutaneous Medicine and Surgery. “The potential uses of omega-3 fatty acids in dermatology: a review.” May 28, 2020. Retrieved from https://pubmed.ncbi.nlm.nih.gov/32463305/
Nutrients. “Vitamin A in skin and hair: an update.” July 19, 2022. Retrieved from https://www.mdpi.com/2072-6643/14/14/2952
Oregon State University: Linus Pauling Institute. “Vitamin C and skin health.” Retrieved from https://lpi.oregonstate.edu/mic/health-disease/skin-health/vitamin-C Accessed November 27, 2023.
Oregon State University: Linus Pauling Institute. “Vitamin E and skin health.” Retrieved from https://lpi.oregonstate.edu/mic/health-disease/skin-health/vitamin-E Accessed November 27, 2023.
Purdue University. “Foods to improve your skin health.” September 30, 2021. Retrieved from https://extension.purdue.edu/news/county/putnam/2021/09/Foods-to-Improve-Your-Skin-Health.html
Tufts University. “Food for healthy skin.” September 21, 2020. Retrieved from https://www.nutritionletter.tufts.edu/healthy-eating/food-for-healthy-skin/
University of Washington. “Nutrition month: Eating for skin health.” March 16, 2020. Retrieved from https://thewholeu.uw.edu/2020/03/16/week-3-nutrition-and-skin-health/
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