15 Everyday Foods to Nourish Your Skin Naturally
Foods that nourish your skin are good for your overall health as well. A skin-nourishing diet can improve your looks as well as your body.
If beauty comes from within (and it does), it stands to reason that a healthy diet will make your skin healthier. As if you needed another reason to minimize your intake of sugar and fat, it turns out that a proper diet will make a major contribution to maintaining a healthy, glowing complexion.
Your skin is a high-turnover tissue that depends on steady nutrition for repair and structure. In simple terms, protein and key minerals support normal skin maintenance, vitamin C supports collagen formation, and fats such as omega-3s can support the skin barrier and help moderate inflammation. The foods below are common, practical sources of these nutrients.
Note: This list is general nutrition information for supporting healthy skin. It is not a substitute for medical advice or treatment of skin conditions. If you have persistent acne, eczema, psoriasis, or any concerning skin changes, seek advice from a qualified health professional.
Almonds
Almonds contain healthy fats, protein, vitamin E, calcium and zinc, nutrients commonly associated with normal skin maintenance and barrier support.
Beet Greens
Beet greens provide vitamins A and B1, biotin and linoleic acid, nutrients linked with everyday skin structure and maintenance.
Fatty Red Meat
Fatty red meat such as beef or lamb provides complete protein along with bioavailable iron, zinc and vitamin B12. These nutrients support cell turnover and tissue repair. Red meat also contains natural vitamin A (retinol), which plays a role in maintaining epithelial tissue and skin integrity (NIH Office of Dietary Supplements: Vitamin A).
Garlic
Garlic has long been valued in traditional diets and contains sulfur compounds and antioxidants that contribute to general skin and immune health.
Grapeseed Oil
Grapeseed oil contains linoleic acid, an essential fat that supports the skin barrier and also provides antioxidant compounds.
Hummus (Chickpeas and Tahini)
Hummus delivers plant protein, iron and vitamin C (from lemon), nutrients involved in normal collagen formation and skin coloration.
Kale
Kale is a source of lutein and other antioxidants. These compounds are studied for their role in helping the skin respond to everyday environmental exposure.
Kiwi Fruit
Kiwi fruit is rich in vitamin C, which contributes to collagen production and helps maintain skin elasticity.
Lentils
Lentils provide protein, fiber, iron and B vitamins that support normal cell growth and repair in many tissues, including skin.
Olive Oil
Olive oil contains monounsaturated fats and polyphenols that support the skin barrier and overall dietary balance.
Red Beans
Red beans are a source of zinc, a mineral involved in tissue repair and immune function.
Salmon and Other Oily Fish
Salmon and similar cold-water fish like mackerel provide omega-3 fatty acids that help support skin resilience and normal inflammatory responses.
Shiitake Mushrooms
Shiitake mushrooms contain selenium, protein and B vitamins, nutrients connected with normal tissue maintenance.
Sweet Potatoes
Sweet potatoes supply beta carotene, which the body converts to vitamin A, a nutrient involved in maintaining normal skin cells.
Tomatoes
Tomatoes provide lycopene, vitamin C and beta carotene, antioxidants commonly associated with protecting skin from everyday environmental stressors.