10 Foods to Keep Your Skin Healthy, Hydrated, and Happy!

What you eat affects your entire body, especially your largest organ: your skin!

If you're only eating processed, sugary foods low in nutritional value, this lack of nutrients can show up in the form of dry skin, acne, and dark under-eyes. Keep on reading to find out what to add to your diet today to transform your skin from the inside out!


The Omega-3 fatty acids in salmon contribute to the production of collagen, which keeps your skin foundation strong and wrinkle-free. (Try to aim for 3.5 oz. at least 2 times/week.)


Another super-rich source of Omega-3 fatty acids, this ingredient also aids in healthy skin cell function and new collagen production. Ginger also has gingerol, which has anti-inflammatory effects and prevents age spots that develop from sun exposure.


Avocados also provide healthy oils, and they bring vitamin E and C, which also increase healthy skin cell function. Research supports that high intakes of healthy fat, such as Vitamin E, are associated with more supple and healthy skin. The effects of Vitamin E are strengthened when combined with Vitamin C, so bring on the avocados!

Sunflower seeds

Nuts and seeds, in general, carry skin-boosing nutrients, and sunflower seeds in particular carry vitamin E, zinc, and protein. These combined provide important antioxidants for your skin.


Sweet potatoes

In case you hadn’t noticed a pattern yet, vitamins are very important for your skin (and body!). Sweet potatoes provide vitamin A, also known as beta carotene (also found in oranges, carrots, and spinach). What’s so unique about beta carotene is that it helps keep skin healthy by acting as a natural sunblock.


Tomatoes are rich in a potent antioxidant that protects skin chrome UV damage: lycopene.

Dark chocolate

Dark chocolate’s primary ingredient, cocoa, is high in antioxidants too! Just make sure that you choose dark chocolate with at least 70% cocoa/cacao to maximize benefits and keep the extra sugar minimal.

Extra virgin olive oil

75% of the fat in olive oil is “monounsaturated” fatty acids, which are also essential for maintaining healthy skin.


This basic spice stimulates circulation and blood flow, which  bring oxygen and nutrients directly to your skin. Some studies have shown that cinnamon can also stabilize and balance blood sugar levels, preventing a high-sugar diet that stimulates negative oil production.

Green tea

Green tea works as an antioxidant and an anti-inflammatory (due to its polyphenols), which is great for healing blemishes and scars, flushing out toxins, and keeping skin supple. Its vitamin K helps lighten dark circles under your eyes, too!



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