22 Best Foods For Skin, According to Dermatologists | Eat This, Not That! (2023)

While we all feel the same dread of looking in the mirror on an important day to see a red pimple glaring at you, there is a difference between the people who know how to fix this problem and those who just let it slide. The secret fix? Adjusting your diet.

When you see a blemish pop up or a rash-like patch of pimples, it's usually a sign that you've indulged in too much coffee, alcohol, or aging foods. So you may be asking yourself a logical, but overlooked, question: If what we eat shows up on our face, then which best foods for skin will help us look 10 years younger or solve pimple problems faster than some Clearasil?

That's why we asked the skin pros—dermatologists—to share their go-to foods for better skin, whether that be bites that boost collagen, fight wrinkles, or generally give you a healthier glow. Incorporating these foods into your diet can help you skip the photo filter and bring out your natural beauty. Add these foods to your grocery list to immediately improve your complexion while also learning about the 24 Things You Should Never Do to Your Skin.



22 Best Foods For Skin, According to Dermatologists | Eat This, Not That! (1)

Salmon is rich in antioxidants that calm inflammation, says Joshua Zeichner, MD, director of cosmetic and clinical research in dermatology at Mount Sinai Hospital in New York City. "The free fatty acids serve as building blocks for healthy skin cells." How, exactly? "Since our bodies don't have the ability to produce the fatty acids, [eating them] helps reinforce your skin's barrier, and keeps moisture in and irritants out," adds Leslie Baumann, MD, certified board dermatologist and Founder of Baumann Cosmetic & Research Institute. She recommends eating wild salmon over farm-raised for an optimal dose of omega-3s.

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22 Best Foods For Skin, According to Dermatologists | Eat This, Not That! (2)

"Though it may sound counterintuitive, the high concentration of water in watermelon can actually reduce the water retention that leads to puffiness around the eyes," says Baumann. "And because watermelon is low in sugar—well, compared to many other fruits—you don't have to worry about glycation, the chemical reaction that compromises collagen and leads to lines and wrinkles."


Green Tea

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"Since green tea contains polyphenols, making it an antioxidant and an anti-inflammatory, it can be used as a great toner to treat acne," says Kaleroy Papantoniou, MD, a cosmetic dermatologist. "It's great for healing blemishes and scars, flushes out toxins, and also keeps skin supple. The vitamin K in green tea helps lighten dark circles under the eyes, too. So, put used green tea bags in the fridge for a great 15-minute under eye treatment."



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22 Best Foods For Skin, According to Dermatologists | Eat This, Not That! (4)

Tomatoes are rich in lycopene, a potent antioxidant to protect skin from UV damage, says Zeichner. In fact, a study in the British Journal of Dermatology found participants who ate five tablespoons of tomato paste daily showed 33 percent more protection against sunburn than a control group.

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"This vegetable is orange thanks to high levels of beta-carotene, which is a precursor to vitamin A … which also happens to be a form of the main active ingredient in Retin-A," says Baumann. "This vitamin has been found to decrease the skin's oil production, and there's also some evidence that it can improve psoriasis."



22 Best Foods For Skin, According to Dermatologists | Eat This, Not That! (6)

There's a reason why avocados are a popular ingredient for face masks. "Avocados penetrate cells at the deepest level, which is virtually a tasty way to get a basal layer skin dose of vitamins A, D, and E, good fats, and phytonutrients," says Papantoniou. Seriously, is there anything this fruit can't do?


Olive Oil

22 Best Foods For Skin, According to Dermatologists | Eat This, Not That! (7)

"About 75 percent of the fat in olive oil is monounsaturated fatty acids, which may play a role in the youth boost," says Marie Jhin, MD, certified board dermatologist and author of Asian Beauty Secrets. "The antioxidant polyphenols in olive oil could also quench damaging free radicals."


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22 Best Foods For Skin, According to Dermatologists | Eat This, Not That! (8)

Walnuts amp up collagen production because they are also high in omega-3 fatty acids, says Papantoniou. If you're wondering what the heck is collagen, it's a protein that helps improve the skin's elasticity, preventing sagging and ultimately leaving your skin plump and youthful. Walnut's rich omega-3 content also helps reduce stress and diminish the risk of heart disease.



22 Best Foods For Skin, According to Dermatologists | Eat This, Not That! (9)

Research published in the American Journal of Clinical Nutrition shows that people who eat foods rich in vitamin C have fewer wrinkles and less age-related dry skin than those who don't. Strawberries, red peppers, and grapefruit are all other great vitamin C sources, just to name a few!



22 Best Foods For Skin, According to Dermatologists | Eat This, Not That! (10)

This leafy green is rich in vitamin A, which is an antioxidant and promotes healthy skin cell turnover, says Zeichner. As mentioned earlier, vitamin A is also a big ingredient found in Retin-A, a medication used to treat acne. Legend has it that applying kale topically helps diminish the visibility of bruises, scars, stretch marks, and spider veins.

22 Best Foods For Skin, According to Dermatologists | Eat This, Not That! (11)

Almonds are rich in vitamin E, a powerful antioxidant that helps prevent signs of aging caused by free radicals and may even bolster your skin's defense against skin cancer. "Studies also suggest that vitamin E consumed orally can increase its levels on the skin's surface, which is good news for those with dry skin," Baumann adds.



22 Best Foods For Skin, According to Dermatologists | Eat This, Not That! (12)

The amino acids found in protein-rich foods like meat or eggs are the building blocks of collagen production, says Arash Akhavan, MD, FAAD, founder and owner of The Dermatology & Laser Group in NYC. Just don't go overboard; your body can really only process 30 grams of protein in one meal.



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22 Best Foods For Skin, According to Dermatologists | Eat This, Not That! (13)

"In addition to the calcium our bones need, milk is a great source of vitamin D," says Baumann. "This is good for your skin because getting your daily dose of 'D' from milk means you don't have to get unprotected sun exposure, which helps prevent wrinkles and discoloration." That said, dairy can wreak havoc on some people's skin; so if that sounds like you, score your vitamin D from a supplement or other food sources. A three-ounce serving of wild salmon or mackerel can provide nearly your entire daily recommended vitamin D intake! Meanwhile, a cup of shiitake mushrooms gets you to about 20 percent (the best you'll find in the produce aisle) and three eggs can score you another 20 percent. You have options, dairy-free friends.


Sunflower Oil

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Sunflower oil is high in linoleic acid, which can help support your skin cells' membranes. "It may also reduce cellular inflammation, which has been associated with aging," says Baumann. We go more in-depth about this under-the-radar oil in our guide on popular cooking oils and how to use them.



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Yellow and green peppers are packed with carotenoids, another antioxidant that decreases sun sensitivity, diminishing the appearance of fine lines around the eyes and crow's feet, says Papantoniou.



22 Best Foods For Skin, According to Dermatologists | Eat This, Not That! (16)

"Fruits and vegetables owe their vibrant colors to antioxidants, and berries are a wonderful source," says Baumann. "If your diet includes blueberries, raspberries, cherries, and the like, you'll get a range of protective antioxidants that shield your skin from free radicals."


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22 Best Foods For Skin, According to Dermatologists | Eat This, Not That! (17)

"If you were to only eat one vegetable, make it broccoli," says Baumann. "It contains a myriad of good-for-your-skin vitamins, including A, C, which is a fantastic antioxidant that also supports collagen production. There's also vitamin K in broccoli, which speeds up the healing of bruises and may even help improve dark undereye circles."



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Sardines are packed with omega-3 fatty acids, making it a great fish for reducing inflammation and even acne, says Jhin. "Furthermore, omega-3 fatty acids have mood-regulating benefits, which can help with the stress component of having acne. Acne sufferers should consume four to five servings of oily fish per week in order to treat the condition." Sardines are also a good source of calcium because the bones are so tiny and soft that they're edible. If sardines aren't your thing, you can also check out the 26 Best Omega-3 Foods to Fight Inflammation and Support Heart Health.


Dark Chocolate

22 Best Foods For Skin, According to Dermatologists | Eat This, Not That! (19)

Yes, that's right, chocolate is on the list. Dark chocolate is great for skin firming, says Papantoniou. "It also has flavonols, which is a very potent antioxidant." But be sure to avoid any chocolate less than 70 percent cacao. "Look for high cacao concentrations because these have less sugar, which can be terrible for your skin," suggests Baumann. In fact, sugar is one of the villains on our list of best and worst foods for cellulite.


Greek Yogurt

22 Best Foods For Skin, According to Dermatologists | Eat This, Not That! (20)

Nicknamed "the wrinkle fighter," Greek yogurt is great for banishing the appearance of fine lines and wrinkles. "It's rich in B vitamins, which help to detox skin," says Papantoniou. But note the emphasis on the Greek part of this yogurt; there's a difference. Flavored yogurt is one of the health foods that aren't really healthy for a variety of reasons—one being that it can wrinkle your skin!



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"Pomegranates contain polyphenols which also fight free radicals and help to regulate skin's blood flow, giving it a nice healthy glow," says Papantoniou. Pomegranate seeds also have a decent amount of fiber, making them a satiating way to sprinkle some color onto your salads and side dishes. Naturally-occurring fruit sugar isn't remotely as scary as added sugar, but if you're concerned about it, then you won't want to go totally nuts with the pomegranate seeds.

22 Best Foods For Skin, According to Dermatologists | Eat This, Not That! (22)

This fibrous, protein-rich food also does wonders for your skin. They are very rich in zinc, which has high healing properties that help fight acne, says Papantoniou. While beans are worth adding to your diet to improve your skin, it's also worth ditching the 10 Foods Making Your Acne Even Worse.


What food clears your skin fast? ›

Some skin-friendly food choices include:
  • yellow and orange fruits and vegetables such as carrots, apricots, and sweet potatoes.
  • spinach and other dark green and leafy vegetables.
  • tomatoes.
  • blueberries.
  • whole-wheat bread.
  • brown rice.
  • quinoa.
  • turkey.

What is the best diet for beautiful skin? ›

How to Eat for Healthy Skin
  • Leave Behind Fried Foods and Meat. ...
  • Avoid Sugar Bombs. ...
  • Drink Water, Not Milk or Sugary Beverages. ...
  • Choose Whole Plant Foods Over Processed Foods. ...
  • Skip Antioxidant Supplements. ...
  • Don't Skimp on Herbs and Spices.
28 Jul 2021

Which fruit is good for skin tightening? ›

Orange: Rich in vitamin C that improves skin texture. Like apple, orange too contains collagen that slows skin aging process. Rub the insides of orange on your skin to tighten the skin. Oranges can be dried and powdered and used as a natural scrub.

What drinks help clear skin? ›

Best Acne Detox Beverages
  • Green Tea. Green tea is one of the most popular morning drinks and one of the most effective beverages for fighting acne. ...
  • Coffee. ...
  • Coconut Water. ...
  • Lemon Water And Honey. ...
  • Kale Green Juice. ...
  • Pomegranate Juice. ...
  • Turmeric Milk. ...
  • Aloe Vera Juice.

What vitamin is best for skin? ›

Vitamin D is one of the best vitamins for your skin, along with vitamins C, E, and K. Making sure you get enough vitamins can keep your skin looking healthy and youthful. This could translate to a reduction in: dark spots.

What foods make your skin worse? ›

What foods are bad for your skin?
  • Foods with a high glycemic index. The glycemic index (GI) is a value – ranked on a scale of 0-100 - used to measure how much specific foods increase blood sugar levels. ...
  • Processed meats. ...
  • Dairy products made from cow's milk. ...
  • Alcohol. ...
  • Soy.
14 Dec 2021

Which nuts are best for skin? ›

Reach for walnuts if you're struggling with dull skin

Walnuts are rich in polyunsaturated fatty acids, omega 3 fatty acids and are energy dense nuts which make for a good snack. “The high levels of Vitamin B complex moisturises the skin and reduces the look of fine lines," says Dr Sule.

What to avoid eating for glowing skin? ›

So, here's a list of some foods that can speed up your body's ageing process.
  • Sugary foods. ...
  • Potato chips. ...
  • Saturated fats. ...
  • Processed meats. ...
  • Alcohol. ...
  • The best foods to eat for healthy skin. ...
  • Sweet potato. ...
  • Leafy greens.

Which fruit is good for face? ›

Oranges are a huge source of natural vitamin C, and therefore, they are one of the most effective fruits you can eat to brighten up a dull complexion. Additionally, oranges are a huge source of natural citrus oils, which help to keep your skin hydrated from the inside, and plump and supple on the outside.

How can I improve my skin thickness? ›

Using creams that contain vitamin A, also known as retinol or retinoids, may help to prevent skin from thinning further. Retinol creams are available in drugstores or online as cosmetic products. Research published in 2018 suggests that in some cases retinol may help to normalize skin thickness.

What fruit gets rid of wrinkles? ›

Papaya. This delicious superfood is rich in a variety of antioxidants, vitamins, and minerals that may help to improve skin elasticity and minimize the appearance of fine lines and wrinkles.

What permanently tightens skin? ›

Laser resurfacing This is the most effective procedure for tightening loose skin. Unlike the laser treatment described above, this procedure requires some downtime. You'll need to stay home for 5 to 7 days. Laser resurfacing also gives you the fastest results.

What should I drink before bed for glowing skin? ›

Drink plenty of water in the evening.

Holistic nutritionist Joy McCarthy recommends drinking at least a liter of water overnight for glowing skin in the morning. “Keep it beside your bed, and if you wake up thirsty, take a couple sips.

What should I drink everyday for good skin? ›

Turn To These Skin-loving Drinks And Beverages For Flawless Skin
  • Coconut water.
  • Green tea.
  • Cucumber juice.
  • Tomato juice.
  • Lemon water.
31 Jan 2019

What is the best tea for clear skin? ›

Out of all the herbal teas, chamomile is by far the most popular for use in treating skin issues topically; it's been used for years to help relieve dry, patchy skin and even acne. “Chamomile can be used to help treat rashes and inflammatory skin conditions,” says Snyder.

What is the best drink for morning? ›

10 Healthy Morning Drinks to Get Your Day Started
  • Honey and cinnamon drink. Have a glass of honey and cinnamon drink first thing in the morning. ...
  • Lemon Juice. ...
  • Cinnamon Green Tea. ...
  • Coconut water. ...
  • Aloe juice. ...
  • Pomegranate tea. ...
  • Fruit smoothies. ...
  • Green tea lassi.
29 Oct 2021

What supplement makes you look younger? ›

3. Collagen. As you age, the production of collagen — a protein that helps maintain skin structure — slows, leading to accelerated signs of aging like wrinkles. Some research suggests that supplementing with collagen may reduce signs of aging, including wrinkles and dry skin ( 16 ).

Which vitamin is needed for a rich glowing skin? ›

Vitamin C is essential for an even skin tone and a glowing complexion. The daily requirement of vitamin C is 90 mg in men and 75mg in women in normal, healthy conditions.

Which vitamin is known as beauty vitamin? ›

Vitamin E: the “beauty” vitamin.

What food causes inflammation skin? ›

  • Sugar.
  • Processed meat.
  • Dairy.
  • Sodas.
  • Fried foods.
  • Gluten.
18 Jun 2017

Does cheese affect your skin? ›

No evidence yogurt or cheese can increase acne breakouts

While cow's milk may increase the risk of developing acne, no studies have found that products made from milk, such as yogurt or cheese, lead to more breakouts.

What food makes pretty? ›

10 foods to make you beautiful
  • Whole eggs. Whole eggs help to combat hair fall and brittle nails (Shutterstock) ...
  • Wheatgrass. Wheatgrass is a perfect detoxifier, cleanser and healer (Shutterstock) ...
  • Aloe vera. Aloe vera hydrates dry skin, heals acne and speeds up wound healing (Shutterstock) ...
  • Triphala. ...
  • Yogurt. ...
  • Saffron.
21 Oct 2018

What nuts are anti-aging? ›

Nuts. Nuts and seeds like pumpkin and sunflower seeds contain vitamin E, which keeps your skin glowing and healthy-looking. Most nuts, almonds especially, reduce inflammation that can cause skin to look older prematurely. Eating nuts and seeds is a great healthy snack option that also has anti-aging properties.

Which fruit makes skin glow? ›

Mangoes are one of the best fruits for your skin if you're looking for a radiant glow. It comes packed with vitamins C, E, and A, which are amazing for healthy skin. It also has anti-inflammatory properties that effectively reduce acne marks and fine lines.

What foods to avoid for aging? ›

  • Doughnuts and sugary pastries. They're packed with sugar, which Giancoli says may be linked to the development of wrinkles.
  • Hot dogs, bacon, and pepperoni. Processed meats are usually high in saturated fats and have nitrates in them. ...
  • Fatty meats. These are also high in saturated fats. ...
  • Alcohol.
22 Sept 2014

Which vegetables can glow skin? ›

Carrots are indeed a skin superfood as they help in keeping the skin safe from free radicles and prevent the skin from ageing. Carrots also have high water content, which flushes out the toxins and brings out the natural glow on the face.

Which fruit makes you look beautiful? ›

Lemons- remove skin blemishes. The strong juice or peel of this fruit is a wondrous drug in removing blemishes and stringent acne marks from your skin. This vitamin C rich fruit also assists in cleansing the skin thoroughly.

Which fruit is good for eyes? ›

Look to Fruits and Vegetables for Good Eye Health
Foods Rich in Antioxidants for Eye HealthAntioxidants Related to Eye Health
Red berries, kiwi, red and green bell peppers, tomatoes, broccoli, spinach, and juices made from guava, grapefruit, and orange.Vitamin C (ascorbic acid)
5 more rows

What vitamins increase collagen production? ›

Vitamin C plays a major role in the production of pro-collagen , the body's precursor to collagen. Therefore, getting enough vitamin C is critical. As you probably know, citrus fruits like oranges, grapefruit, lemons, and limes are full of this nutrient.

How can old people improve their skin? ›

11 ways to reduce premature skin aging
  1. Protect your skin from the sun every day. ...
  2. Apply self-tanner rather than get a tan. ...
  3. If you smoke, stop. ...
  4. Avoid repetitive facial expressions. ...
  5. Eat a healthy, well-balanced diet. ...
  6. Drink less alcohol. ...
  7. Exercise most days of the week. ...
  8. Cleanse your skin gently.
24 Feb 2021

Which fruit has most collagen? ›

Which Fruits Have The Most Collagen? Citrus fruits like oranges, lemons, limes, and grapefruit are known for being foods high in collagen-producing properties. Although they don't contain collagen itself, their antioxidants and nutrients such as vitamin C and zinc help your body produce more of this wonderful protein.

How can I rebuild collagen naturally? ›

Eating foods rich in vitamin C and amino acids can increase the levels of hyaluronic acid and collagen in the body as both are important for skin. Foods such as oranges, red peppers, kale, Brussels sprouts, broccoli, and strawberries are all rich in vitamin C.

What can I drink to look younger? ›

2. Green tea
  1. That's where antioxidants come in. ...
  2. Green tea is particularly high in antioxidants called polyphenols. ...
  3. The polyphenols found in green tea may help reduce external skin aging — from environmental stressors such as the sun and pollution — by scavenging free radicals before they damage the skin ( 19 , 20 ).

What fruit makes you look younger? ›

Blueberries, strawberries, raspberries and blackberries are like little bundles of antioxidants. Those sweet, summery fruits you love so much fight off free radicals and battle destructive UV rays, which can be harmful to skin cells. They retain their helpful nutrients even when frozen, so step up your smoothie game!

What truly helps with wrinkles? ›

Retinoids (tretinoin, Altreno, Retin-A, Renova, Tazorac). Among medical treatments, this is by far the most proven and effective way of bettering signs of aging such as uneven pigmentation, roughness, and wrinkling.

What tightens skin overnight? ›

Apart from oils, there are other natural substances which can help in firming up the skin.
  1. Banana. Bananas are rich in potassium, vitamins, and natural oils. ...
  2. Cucumber. Cucumber helps retain elastin and hyaluronic acid which are necessary to maintain firm skin. ...
  3. Pineapple. ...
  4. Aloe Vera. ...
  5. Coffee grounds scrub. ...
  6. Honey.
19 Aug 2022

What helps sagging skin on face? ›

Creams, lotions, and serums that contain ingredients such as retinol may improve elasticity around the eye area and on facial skin. Both over-the-counter (OTC) products and prescription medications can help. Prescription retinoids, such as tretinoin and retin-A, boost collagen production.

Can saggy skin be fixed? ›

Loose skin can be tightened with collagen supplements, bariatric surgery, or radiofrequency treatments.

How can I get clear skin super fast? ›

People may wish to try these general tips for getting clear skin fast.
  1. Avoid popping pimples. A pimple indicates trapped oil, sebum, and bacteria. ...
  2. Wash twice daily, and again after sweating. ...
  3. Avoid touching the face. ...
  4. Moisturize. ...
  5. Always wear sunscreen. ...
  6. Focus on gentle products. ...
  7. Avoid hot water. ...
  8. Use gentle cleansing devices.

What should I eat to get clear skin overnight? ›

Eat more protein
  1. Lean animal proteins like chicken.
  2. Seafood such as oily fish, which also contains essential fatty acids.
  3. Nuts and seeds, beans, lentils or chickpeas.
  4. Eggs, which contain all eight of the amino acids needed to build cells.
  5. Liver, which is also rich in vitamin A.
2 Sept 2021

How can I get good skin naturally? ›

  1. Don't smoke. Smoking makes your skin look older and contributes to wrinkles. ...
  2. Treat your skin gently. Daily cleansing and shaving can take a toll on your skin. ...
  3. Eat a healthy diet. A healthy diet can help you look and feel your best. ...
  4. Manage stress.

What can I drink to make my skin clear at night? ›

Here they are:
  • Pineapple juice. A glass of pineapple juice can treat acne, fight sun damage, and evens out skin tones, to give an even and glowing complexion. ...
  • Peach drink. ...
  • Mango kiwi smoothie. ...
  • Mint lemonade recipe. ...
  • Orange, carrot and ginger juice.
30 Jun 2021


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