20 Superfoods for Your Skin

Did you know skin is the largest organ? What you might not realize is not only does what we eat affect our body internally, but transpires externally. Learn how to keep its integrity and radiance with these superfoods for skin!

As an adult, you more than likely have over 20 square feet of it, or about the size of a blanket! And that’s what skin essentially acts as, a blanket insulating and protecting the body’s delicate insides. And what we might not realize is not only does what we eat affect our body internally, but transpires externally. Learn how to keep its integrity and radiance with these superfoods for skin!

20 Best Foods for Healthy Skin

1. Water

Although not exactly a food, mentioning the importance of hydration is key for skin and overall health. Water comprises all cells, including those of the skin. Skin can look healthier, younger, and more radiant when hydrated and may become dry, scaly, and sunken without adequate water intake. General recommendations encourage healthy adults to drink at least eight, 8-ounce cups (or 64 ounces) of water per day.

2. Blueberries

The benefits blueberries has on your skin are beautiful, particularly related to their antioxidants they supply. Anthocyanins (the pigment responsible for red, purple, and blue crops) may inhibit the development or progression of skin cancer while its gallic acid supply has shown to counteract damage from ultraviolet (UV) radiation.

3. Carrots

While vitamin A-containing carrots are mostly recognized for its vision benefits, it also contributes to skin health. Vitamin A helps promote cell differentiation and growth to ultimately mature skin cells. Individuals with a vitamin A deficiency may experience drying, scaling, and hardening of the skin.

4. Kale

The dark, leafy greens are packed with vitamin K, a fat-soluble vitamin playing a key role in blood clotting. Vitamin K can promote skin healing and reduce bruising and swelling, especially following surgery or injury. Topical use of vitamin K may also treat rosacea, a chronic, inflammatory skin condition characterized by redness and pimples on the face.

5. Tomatoes

Tomatoes and tomato products not only supply vitamin A but lycopene, the pigment contributing to their luscious red color. Primarily related to its potent antioxidant content, lycopene has shown to protect the skin against sun damage and inhibit collagen breakdown.

6. Watermelon

Watermelon is an excellent superfood for glowing skin associated to its lycopene and high water content. With skin being an organ and skin cells being comprised of water, maintaining hydration is valuable to skin health.


Thanks to their vitamin C content, oranges can provide key assistance in collagen formation to maintain the integrity and structure of bones, tendons, cartilage, and skin.

8. Bell Peppers

While vitamin C is mostly recognized in citrus fruits, it is also found in colorful bell peppers. Noshing on green, red, and yellow varieties can help keep the skin firm and protect against damage at a cellular level.

9. Oysters

Oysters offer high amounts of zinc, a beneficial mineral imperative for skin cell formation and proper wound healing. A zinc deficiency may also interfere with good healing and increase the risk of infection, making oysters an appreciated superfood for skin repair.

10. Salmon

Salmon and other fatty fish all offer omega-3 fatty acids, a type of “healthy” fat. Though renowned for their heart-protective properties, omega-3 fatty acids are shown to fight against aging by maintaining cell membrane integrity, allowing skin-benefiting nutrients and water in and keeping harmful waste products out.

11. Almonds

If managing a fish allergy, following a vegan diet, or simply dislike the flavor of fish, almonds also supply omega-3 fatty acids. They also offer plant-based protein, a building block for skin and cartilage.

12. Grassfed Beef

Compared to grain-fed beef, grass-fed beef offers more omega-3 fatty acids while also being rich in protein, iron, and zinc. The iron it supplies plays a valuable role in skin health by supporting normal development of the skin, along with hair and nails.

13. Bone Broth

Though bone broth has been used in Chinese medicine for thousands of years, it has recently sparked great interest in the health world. And while it may not be the total elixir to health, its collagen content, powerful antioxidants, and hydration properties have certainly been touted to promote skin health.

14. Brazil Nuts

Brazil nuts are the richest sources of selenium, a mineral protecting the membranes of skin cells. Research also suggests a selenium deficiency may increase the risk of skin cancer.

15. Eggs

Along with supplying protein, eggs are a significant source of biotin and selenium. Biotin is a known nutrient to support proper formation and development of skin, nail, and hair cells.

16. Cucumbers

Cucumbers serve as much more than cooling garnishes during a facial… Cucumbers are one of the best superfoods for glowing skin related to its high water content, keeping the skin hydrated and moisturized.

17. Dark Chocolate

For all you chocolate lovers out there… Dark chocolate can actually be considered a superfood for your skin! Raw and natural dark chocolate offer polyphenols, powerful antioxidants in a wide variety of plant-based foods. Polyphenols may improve cell survival, prevent tumor growth, and defend against UV radiation, a major risk factor for most skin cancers.

18. Red Wine

Similar to dark chocolate, red wine also supplies polyphenols, along with providing resveratrol. The powerful antioxidants of resveratrol may offer anti-aging properties. But when drinking wine, it important to remember the concept of moderation, as too much alcohol can cause dehydration and overshadow its potential benefits.

19. Sunflower Seeds

Along with supplying small amounts of omega-3 fatty acids, sunflower seeds contain vitamin E. The intake of this fat-soluble vitamin can reduce UV light damage, protect the skin against inflammation, and reduce the risk of premature wrinkling.

20. Olive Oil

Olive oil is a superfood for skin health thanks to its vitamin E, polyphenol, and phytosterol contents it delivers. The powerful antioxidant properties of each may protect from premature skin aging and restore skin integrity.