- Your skin’s health and appearance depend on a variety of factors, especially diet.
- The foods you eat can provide nutrients that have been shown to keep skin youthful and radiant.
- Foods rich in vitamin C, omega-3 fats, isoflavones and zinc may improve signs of aging.
When it comes to keeping your skin looking youthful and vibrant, there’s no magical snack or superfood that will single-handedly stop the clock. The truth is, skin health is influenced by a mix of factors, including diet, lifestyle, genetics and how many times you’ve forgotten to apply sunscreen (we’ve all been there).
That said, experts agree that the right foods can offer important nutrients to support your skin’s health and give it that extra boost it deserves. So, we asked nutritionists to share their favorite foods for youthful, glowing skin. Here are their picks.
1. Edamame
These little green soybeans may be a hidden secret for healthy skin. “Soy foods, like edamame, contain compounds called isoflavones, which may impact certain aspects of skin health,” says Claire O’Bryan, N.P. She points to a study that found that post-menopausal women who consumed 30 grams of a soy protein supplement that contained added isoflavones daily for six months experienced improvements in skin wrinkles and less dryness. In addition to edamame, you can also get skin-supporting isoflavones from soy foods like tofu, tempeh, soy milk and soy yogurt.
2. Sweet Potatoes
Sweet potatoes are not only satisfying and delicious. They’re also packed with nutrients that support skin health, especially vitamin C. One medium baked sweet potato provides roughly a quarter of the Daily Value of vitamin C. “Vitamin C helps promote collagen [synthesis], which is helpful for skin and joint health,” says Sarah Schlichter, M.P.H., RD. Sweet potatoes are also a natural source of beta carotene, a plant pigment that is converted to vitamin A, which helps protect your skin from infection. Research reveals that beta carotene may also act like an internal sunscreen, helping to filter out some of the sun’s damaging rays.
3. Tomatoes
Like sweet potatoes, tomatoes are rich in carotenoids that guard against sun damage, especially lycopene. That’s not the only way tomatoes’ lycopene keeps your skin young and healthy. “This carotenoid can promote collagen production and reduce inflammation in the skin,” explains Patricia Kolesa, M.S., RDN. This, in turn, may help prevent the development of fine lines and wrinkles. Can’t find fresh tomatoes? Try canned tomatoes. Since heating frees up lycopene, the lycopene in canned tomatoes may be even more readily absorbed by the body.
Even though tomatoes can do good things for your skin, they can occasionally cause skin issues for some people. For those with sensitivities or allergies to tomatoes, tomato consumption or direct tomato contact with your skin may lead to irritation, redness or even rashes. Additionally, tomatoes’ natural acidity can exacerbate certain skin conditions like eczema or acne, in some cases.
4. Orange Juice
Orange juice is often hailed as a breakfast champion. But did you know it might secretly be your skin’s best friend, too? Orange juice, specifically 100% OJ, is packed with collagen-boosting vitamin C, for smoother, firmer, more resilient skin, says Mascha Davis, M.P.H., RDN. Just one 8-ounce glass of 100% orange juice provides nearly an entire day’s worth of vitamin C. Since orange juice is nearly 90% water, it also supports hydration, making it a delicious and easy way to nourish your skin from the inside out, says Davis.
5. Kefir
This tangy, probiotic-packed drink isn’t just great for your gut. It may help your skin better retain water for that moist, dewy glow. For instance, one small study found that women who drank slightly less than a half-cup of kefir daily for eight weeks experienced significantly less skin dryness compared to a control group of women who didn’t consume kefir. Researchers suspect that kefir’s lactic acid bacteria, which is created during the fermentation process, help protect the skin’s natural barrier, improving its ability to hold onto water.
6. Pumpkin Seeds
You may not realize it, but your skin is your body’s largest organ. And one of its most important jobs is locking out illness-causing bacteria. So, it only makes sense that it needs certain nutrients to stay strong and healthy. Enter pumpkin seeds. “These tiny but powerful seeds contain zinc, a mineral which can aid in wound healing and reducing inflammation,” says Amanda Godman, M.S., RD, CDN. In fact, 1 ounce of roasted pumpkin seeds delivers roughly 20% of the DV of zinc. If acne is an issue (because you’re never too old for breakouts!), zinc-rich pumpkin seeds might also help. Research has found that zinc treatment may improve acne, especially since people with acne tend to have low serum zinc levels.
7. Salmon
Salmon isn’t just great for your heart and brain health. It’s like a beauty secret served on a plate. “It’s rich in omega-3 fatty acids, which help reduce inflammation and can support the skin’s moisture barrier,” says Samantha DeVito, M.S., RD. Research shows that the long-chain omega-3 acids, DHA and EPA, may improve skin hydration and even reduce acne severity, especially since people with acne often have low EPA and DHA levels. Salmon also contains an antioxidant called astaxanthin, which may help reduce skin inflammation, protect against UV damage and even improve skin elasticity.
Skin-Healthy Recipes to Try
Our Expert Take
Radiant, youthful skin isn’t just about fancy creams and lotions. The foods you eat can also make a significant difference in your skin’s appearance and overall health. According to dietitians, edamame, sweet potatoes, tomatoes, orange juice, kefir, pumpkin seeds and salmon are all delicious ways to keep your skin looking its very best. These foods are rich in skin-supporting nutrients, including isoflavones, vitamin C, probiotics, zinc and omega-3 fats. So, whether it’s adding pumpkin seeds to your oatmeal, sipping a glass of OJ with breakfast or snacking on a handful of edamame, every bite you take is one step closer to maintaining that youthful glow.
