The skin is a reflection of what you put into it. With that said, your diet and what you do to take care of it have a direct impact on your appearance. Skipping meals, eating too much sugar, or not getting enough sleep can lead to dryness and premature aging—not exactly the look you’re going for. So we’ve compiled a list of 23 foods that will give your skin the nutrients it needs!

23 healthy food for radinat skin



Believe it or not, Spinach is jam-packed with antioxidants which can help prevent premature aging by guarding against free radicals. The high concentration of vitamin C keeps collagen production up and fights dryness to keep skin looking smooth.


Vitamin A is the star in sweet potatoes, and it keeps skin hydrated—which means fewer wrinkles! Vitamin C also plays a role in boosting collagen production. Plus, these two vitamins act as natural sunscreens to reduce UV damage that can lead to dark spots and premature aging.

Mix sweet potatoes with a little honey for an antioxidant-rich treat.


Lycopene, the compound that gives tomatoes their red color, is one of the most potent antioxidants around. Studies show that this antioxidant fights wrinkles and sun damage to keep your skin looking fresh.

Plus, because lycopene acts as an anti-inflammatory it can help ease conditions like acne. Make a big bowl of pasta sauce with tomatoes to get the most out of your skin!


Packed with vitamin C; pomegranates help build collagen and brighten skin, which can also help give you a natural glow. They are effective in treating dark spots and uneven skin pigmentation.

For an added perk, add maple syrup to your pomegranate seeds for a delicious snack!


Bell peppers are not just for snacking! They’re high in vitamin C and can help keep collagen production up, which is great—collagen plays a huge role in keeping skin firm and smooth. Plus, bell peppers have a ton of antioxidants to fight free radicals that could lead to dark spots. Add these tasty veggies to your salads or omelets for a healthy boost!


Sliced apples in some fresh lemon juice, olive oil, sea salt, and cinnamon to make a fast face toner. Vitamin C in apples increases collagen production and the oil moisturizes the skin without clogging pores.

BANANA(Vitamin C, B6)

Slice a banana into pieces and rub it on your face; the potassium in bananas can help tighten pores while moisturizing. At the same time, vitamin B6 will brighten the complexion. Skip this tip if you have oily skin to avoid breakouts.


Not only does coconut oil soothe dry skin, but it also contains vitamin E which helps reverse the signs of aging by repairing damage caused by sun exposure and free radicals.

EDAMAME (Leucine, Isoleucine, Valine)

These three amino acids work together in the body to encourage collagen production and reduce wrinkles.

FISH (Omega-3 fatty acids)

Get your omega-3s by eating two servings of fish each week; salmon, mackerel, and sardines are all high in Omega-3s.


 A warm cup of green tea will help tighten pores and reduce redness. The antioxidants in green tea fight bacteria that can lead to acne.

LENTILS(Choline, Vitamin B5)

These two nutrients work together to keep skin looking young and healthy by promoting skin elasticity.

MILK(Vitamin D)

If you’re dairy-free, look for foods fortified with Vitamin D like soy or almond milk—they’ll give your bones the Vitamin D they need but won’t upset your stomach. As well as being a great source of calcium, milk may also help your skin.


High in vitamin E, olive oil moisturizes and softens skin while preventing wrinkles. Avoid this tip if you have oily skin to avoid clogged pores!


Zinc is a key nutrient when it comes to collagen production which keeps your youthful glow in place, so add more salmon into your diet! Shrimp is another great source of zinc that will help your skin stay smooth, while still being low in calories.

SUNFLOWER SEEDS (Omega-6 fatty acids)

Omega-6 boosts collagen production which is great for cell membranes which make them an important part of healthy skin. Add lentils to your salads or soups for a healthy boost!

LEAN TURKEY(Manganese)

Lean turkey is an inexpensive way to get manganese, a mineral that helps rebuild bones and elastin. Elastin gives skin flexibility which keeps it looking young and wrinkle-free. Plus, lean turkey has less saturated fat than beef or cheese so you can enjoy steak or burgers on the side!

WATERMELON(Vitamin A, Vitamin C )

Watermelon hydrates skin with water while also delivering two important antioxidants: vitamin A and vitamin C. These nutrients help protect skin from UV damage and keep it looking smooth and firm.

WHOLE GRAINS(Selenium, Thiamine)

Selenic acid boosts collagen production which keeps your skin supple while thiamine helps your skin fight acne.

YOGURT (Calcium, Vitamin D)

Forget your spoon! Yogurt’s high levels of calcium and vitamin D work together to keep bones strong while the calcium also strengthens nails and hair. Calcium is also beneficial for your skin. Add some fruit or honey for an extra antioxidant boost!

ZUCCHINI (Vitamin C, Folate)

Zucchini is a great source of antioxidants like vitamin C which can protect against sun damage; folate keeps blood cells healthy which in turn improves skin health by delivering more oxygen throughout the body. Eat up!


Even though chocolate isn’t always the healthiest choice, it can be helpful in certain ways. Dark chocolate provides high levels of magnesium which improves blood flow and prevents acne breakouts—but skip the candy bars to avoid unnecessary added sugars!

SHELLFISH (Omega-3 fatty acids)

Shellfish is a great source of omega-3 fatty acids which improves the tone and texture of the skin as well as helps your joints stay flexible. These nutrients come from algae which shellfish meat; shrimp, lobster, and crab are all great sources.

You should be able to get all of these vitamins through food unless you have another medical condition; if you do take supplements sure they are approved by your doctor and made from trustworthy companies. Be sure to consult your doctor before you start any new supplement regimen as well.

23 healthy foods for radiant skin


As one of the most important nutrients for healthy-looking skin, Vitamin C plays an active role in cell health. It also helps to fight inflammation and reduce redness. This all translates into fewer red spots, blotchiness, and acne flareups! The recommended dietary allowance (RDA) is 90 milligrams per day for adults. If you go vegan or vegetarian, these numbers may need to be increased to maintain healthy amounts of vitamin C in your diet.


“Antioxidants are substances that can help protect skin cells from damage by free radicals, natural substances formed during the oxidation process. The 3 main types of antioxidants are vitamins A, C, and E. These nutrients are often found in food sources that promote healthy skin, such as broccoli, carrots, oranges, spinach, and tomatoes.”

Free radicals cause oxidative stress on our cells which can result in wrinkles or sagging skin. Antioxidants work to remove harmful free radicals from the body to keep your cells healthy and your complexion glowing.

To keep your skin looking young and fresh avoid these foods:  fried food (such as fried chicken), sugary desserts, and processed snacks. To help your body fight off these free radicals have a healthy diet full of natural antioxidant sources!


Aside from drinking lots of water, there are some other easy ways to keep your skin hydrated in the wintertime:

  • Keep your house heated at a comfortable level. The air inside will dry out the skin and make it shrink as well as itch.
  • Apply moisturizer before leaving the house or going to bed. Look for products that contain natural oils such as coconut, shea butter, and olive oil.
  • Avoid steaming hot showers and opt for lukewarm ones instead.
  • Take care not to use hot water when washing dishes and clothes to avoid drying out your hands and irritating sensitive pores near your nose or elsewhere.
  • Eat plenty of foods that help keep the skin soft and supple such as fatty fish, avocados, nuts, and olive oil.
  • Drink several cups of water every day to stay hydrated.
  • Take a multivitamin to replace any nutrients that may be lost during the winter months.

The skin is your body’s important organ – so taking care of it means taking care of yourself!


If you want to keep your skin looking young and fresh, you must take care of what goes into your body. This means eating the right foods at the right time so that they can nourish not only your cells but also your skin! Skipping meals or overeating is never good for anyone—especially when it comes to healthy diet choices like these 23 beneficial ones. We’ve compiled a list of our favorite recipes with each food in mind; be sure to check them all out on this blog post!  It doesn’t matter if you’re vegan, vegetarian, gluten-free, or anything else because we have several options for everyone and every lifestyle. We’ve also included a few tips and tricks on how to keep the skin hydrated in the wintertime. I hope this blog will be useful to you when it comes to your skin’s health.

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