Top Foods to Eat for Optimal Skin Health

Healthy Diet

I hear from my clients daily about what they can do to get that flawless glowing skin. Sunscreen and moisturizer are always a must; however, healthy skin starts from the inside. Proper nutrition and how you fuel your body will give you the skin you have always wanted. I have researched, found, and compiled a list of foods I suggest everyone should eat for optimal skin health.

Fruits and Vegetables

We have been encouraged to eat our fruits and vegetables all our lives, and I am here to say that this was not some scheme your parents came up with to deny us treats. Fruits and vegetables contain a high volume of water, usually between 80-90 %. The high-water content is a substantial factor in plumping the skin and maintaining its healthy integrity. Our daily diet needs a significant amount of water to maintain skin elasticity and prevent premature aging. Some of the best choices are celery, watermelon, cucumber, and watercress.

 Raspberries and Blueberries

Our skin is exposed to free radicals and pollution every day that cause our skin to age and be super dull. One great way to fight free radicals is to eat a diet rich in antioxidants, as they prevent the destruction of your skin cells. Raspberries and blueberries are perfect foods to eat that are high in antioxidants, thus reducing pigmentation, fine lines, and wrinkles.

Green Tea

Teas are known to have many benefits. Green tea is by far the favorite for healthy skin. It contains epigallocatechin-3 gallate (EGCG), an antioxidant that protects the skin cells from free radical damage and aids in preventing sagging, fine lines, and dry/dull skin. It is also anti-inflammatory, thus creating a smooth and radiant complexion. Drink it daily and without milk or sugar.

Chia Seeds

Chia seeds are loaded with vitamin B and Fiber, two things needed to maintain healthy skin. It has been shown that chia seeds can add an extra layer of protection from sun damage, hydrates oily skin, and makes it glow. Bonus, they help your nails grow!

Healthy Fats

I know what you are thinking; I can’t possibly be eating fats and staying healthy. I am here to tell you that you can indeed eat healthy fats, which will contribute to super healthy skin! Salmon, herring, and sardines are high in omega-3 and antioxidants, in turn fighting inflammation and free radicals. Eating a diet high in healthy fats will fight acne, aging, and sun damage.

Garlic, Onions, and Leaks

These magical foods contain natural prebiotics that boost gut health, thus optimizing skin health. Remember that skin health starts with the gut, so if you have a healthy gut, you will indeed have healthy, radiant skin.


Avocados are another great way to get healthy fat into your diet. This high antioxidant-rich food contains vitamin E and monounsaturated fatty acids that aid in reducing oxidative stress on the skin, thus preventing premature aging and dullness. Another benefit of eating avocado is its anti-inflammatory benefits for the skin.


Adding cinnamon to your diet is super easy and has many benefits for healthy skin. Cinnamon can be used as a natural sweetener and is excellent for balancing blood sugar spikes. With its anti-inflammatory benefits, cinnamon is a must for glowing skin.

Broccoli, Kale, and Brussel Sprouts

These foods are another great addition to your diet as they are rich in antioxidants, fiber, vitamin C, carotenoids, and polyphenols. All these elements fight free radicals for a glowing, healthy complexion.


Ginger has been studied for many years, and it has been found that it is the most potent anti-inflammatory food. Add this to your diet, and you will see results.


Another excellent anti-inflammatory food is cacao, not the sweet kind though. With its age-fighting solid properties, this is a perfect addition to your daily diet.

If you change your diet and incorporate the foods mentioned above, I am certain you will have healthy glowing skin. However, do not forget to drink half your body weight of water to flush out impurities and help your skin shine.

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