What to eat for bright, beautiful and healthy skin?

January 23, 2020

What to eat for bright, beautiful and healthy skin?

Have you ever asked yourself if your diet can affect the look of your skin? Well, as the weather warms up, so many fresh juicy vegetables and fruits come into farmers markets and grocery stores. Summer is the perfect time to think about what you eat and change your diet for bright, beautiful and healthy skin.

Even though there are debates about this subject, there is a growing body of research showing that diet really does play a role in your complexion. Jessica Wu, MD, a dermatologist in Los Angeles and author of Feed Your Face, says, "What you eat can affect your hormone balance, cause acne, and create or lessen inflammation, which is associated with skin aging."

That's why we collected the best vitamins and nutrients that are good for you and for your skin!


Powerful Duo - Vitamin C + E

Studies have shown that dietary vitamin C and E can have some UV-protective effects, resulting in less UV-damage, and less premature skin aging. These diet-derived vitamins also give skin a warm glow in just a few weeks!

Foods with Vitamin C: Cantaloupe, citrus fruits (like oranges and lemons), kiwi fruit, mango, pineapple, strawberries, raspberries, blueberries, cranberries, watermelon, broccoli, cauliflower, leafy greens (like spinach and cabbage), green and red peppers, and tomatoes.

Foods with Vitamin E: Wheat germ, almonds, olives, sunflower seeds, hazelnuts, peanuts, corn oil, spinach, broccoli, soybean oil, kiwi fruit, mango, spinach, tomato, and dried apricots.

Don't forget Vitamin A

While Vitamins C and E seem to be everywhere together, Vitamin A and E also have a synergistic effect on each other, working better together than they do alone.

Although Vitamin A might be chemopreventative for melanoma; there have been some conflicting results about whether or not vitamin A protects against skin cancer. But, recently, a large cohort study including 69,635 men and women found that there was a correlation between dietary or supplemental vitamin A and a lower melanoma risk, particularly for women. But there are several limitations, including not knowing the dose-relationship and the possibility that those who take supplemental vitamin A might have other behaviors that lower their risk of melanoma.

Foods with Vitamin A: Orange and yellow vegetables (like carrots, sweet potatoes, butternut squash), paprika, dark leafy greens, cantaloupe, apricots, mangos, broccoli, liver and other organ meats, eggs, fortified foods (like milk and breakfast cereals), cod, salmon.

Recently published study suggests that foods which are rich in Vitamin A, E and Zinc, are going to support acne-free skin.

Foods with Zink: Grass-fed beef and lamb, oysters and seafood, wheat germ, pumpkin, sesame and squash seeds, nuts, spinach, mushrooms, dark chocolate, beans.

More Omega-3 to help with Inflammation and Acne

There is a discussion that omega-3 fatty acid might help those with acne. Some researchers propose that a balance of the omega-3 and omega-6 fatty acids and a low glycemic intake could reduce pro-inflammatory eicosanoids.

Omega-3 fatty acids have been shown to increase threshold for UVB-induced erythema and reduces the levels of PGE2, a pro-inflammatory, and immunosuppressive. In this way, it appears to reduce the risk of non-melanoma skin cancer as well as several other types of cancer.

Foods with Omega-3: Fish, leafy vegetables (like kale, spinach, and brussels sprouts), nuts (particularly walnuts), vegetable oils (like canola, soybean, and flax).


Eating these foods to get enough nutrients your body needs could result in a more glowing complexion. Though, you should remember to support your beauty not only from the inside but from the outside as well. Including creams and balms with these vitamins and nutrients into your skin care routine can significantly increase the quality of your skin.