Here are 5 foods we recommend consuming on a regular basis to benefit your skin.

1. Carotene and Beta-carotene


Carotenoids are antioxidants have many health benefits, including protecting the skin from free radicals and overexposure to the sun.

Colorful green, yellow, orange, or red fruits and vegetables are often rich sources of these protective antioxidants.

Eating more of the following can help to increase the number of carotenoids in the diet:

  • papayas
  • carrots
  • yams
  • sweet potatoes
  • bell peppers, red, yellow, orange, and green!
  • spinach
  • kale

2. Avocados

Avocados are rich in healthy fats and vitamin E, which boost the health of the skin.

The fats in avocados are essential fats, which we need to consume because our body cannot produce them.

Avocados also contain compounds like lutein and zeaxanthin, which help to protect the skin from both UV and visible radiation damage.

3. Green Tea

Green tea makes for a healthy energizing drink, and it contains certain compounds that may benefit the skin.

Green tea is especially rich in antioxidants such as catechins, which boost blood flow to the skin. Increased blood flow ensures that the skin cells are regularly receiving fresh oxygen and nutrients, which help to maintain their health.

Researchers found that participants who drank green tea regularly for 12 weeks had improved skin health, including:

  • better elasticity
  • less roughness
  • reduced scaling
  • improved skin density
  • a more healthful amount of water in the skin
  • The antioxidants in green tea can also protect the skin from harmful UV radiation.

4.  Walnuts

Nuts may provide the same benefits as fatty fish, making them a great addition to the diet, especially for vegans and vegetarians.

Walnuts are among the richest sources of both omega-3 and omega-6 unsaturated fatty acids.

Maintaining a balance between these two fatty acids is essential. A typical Western diet contains excessive levels of omega-6 fats, which can cause inflammation and worsen inflammatory skin conditions, such as eczema or psoriasis.

5. Flax seeds

Flax seeds are rich in an omega-3 fatty acid called alpha-linolenic acid (ALA).

Grinding fresh flaxseeds into a smoothie or onto a salad can be a simple way to add more omega-3 fats to the diet and keep the skin looking healthful. Such as

  • reduced skin sensitivity
  • reduced roughness
  • reduced scaling
  • increased hydration
  • smoother skin

???? Contribute: Have you heard about any of these benefits? Which of these foods for skin health is your favorite?

Carol Aguirre MS, RD/LDN