The Best Food for Healthy Skin

Want to brighten your complexion, reduce breakouts and get rid of dark circles under your eyes? If so, age-fighting foods are a must. Along with a healthy lifestyle, choosing the right food for healthy skin can take years off your appearance and help you maintain a youthful glow.


Here’s another reason to wake up with a steaming cup of coffee: Your morning pick-me-up may brighten your skin. A study in the International Journal of Dermatology found that coffee may help decrease facial skin spots caused by ultraviolet (UV) radiation. Try a regular cup of coffee, iced coffee or a protein-rich coffee smoothie to combat aging.

Green Tea

Do you prefer tea over coffee for your daily caffeine fix? Your skin will thank you just the same. As with coffee, polyphenols found in green tea work as antioxidants to lower oxidative stress and improve your skin’s appearance. A 2016 study in Food & Function stated that green tea polyphenols mixed with milk improve skin texture by reducing wrinkles and skin roughness. Try green tea powder mixed with almond milk and ice to make a delicious iced matcha latte.

Fruits and Vegetables

Fruits and veggies are packed with age-fighting antioxidants like vitamins A, C, E, selenium and carotenoids. Antioxidants like these protect skin from damaging pollutants according to dermatologist Mona Gohara, M.D., associate clinical professor at Yale University.

The Office of Disease Prevention and Health Promotion’s 2015-2020 Dietary Guidelines for Americans suggest eating 2 cups of fruits and 2 1/2 cups of vegetables daily when following 2,000-calorie eating plans. While this may sound like a lot, adding fruits and veggies to smoothies is an easy way to get in extra servings.


Consume plenty of oils to help avoid unwanted fine lines and wrinkles. Oils are rich in the antioxidant vitamin E. According to a study in Clinical Interventions in Aging, consuming argan oil daily significantly improves skin elasticity.

Other oils can improve your cardiovascular health and reduce inflammation. However, it can be easy to overdo it with oil. Aim for 6 teaspoons daily if you maintain a 2,000-calorie diet.

Nuts and Seeds

Rich in age-fighting vitamin E and selenium, nuts are must-haves for a healthy glow. Some nuts and seeds (including walnuts, flax seeds and pumpkin seeds) are also rich in omega-3 fatty acids, which reduce the appearance of fine lines and wrinkles, according to Oregon State University. Sprinkle nuts or seeds on top of breakfast cereal, oatmeal or yogurt — or simply snack on nuts and seeds between meals.


As fish is rich in omega-3 fatty acids, it’s no surprise that this heart-healthy food promotes vibrant, youthful-looking skin. Getting too few omega-3s dries out your skin. Aim to eat fish with high omega-3 levels, like salmon, at least two times weekly.

If fish isn’t an option for you due to dietary preference or restriction, an omega-3 supplement is another choice that can take years off your appearance.

Whole Grains

Want to eat food for healthy skin and get in some complex carbs at the same time? Consider whole grains, an option that helps prevent wrinkles, blemishes and sun damage. Try cold quinoa salad, an oatmeal-and-protein breakfast smoothie or a stir-fry with brown rice and grilled chicken.

You can combat aging by choosing these healthy foods, using sunscreen and avoiding tobacco products. As your skin improves, you’ll feel as young as you look!

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