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What Foods Are Good for Skin Health?

Clear and healthy skin is highly achieved but isn’t always easy to achieve. Some say it's in your workout regime, while others say it's all about your skincare routine — but what about your diet? The answer is simple: get to know your skin better.

Every skin is different and requires its own levels of care.

Let's talk about what foods are good for skin health and what foods to avoid. Your diet can affect all types of things in your body, from hormone levels to mood swings.

Does Your Diet Affect Your Skin Health?

Your diet plays an essential role in your health. While a sporadic splurge on a sweet treat or cheeseburger won't ruin your skin, you don't want to make these habits routine. If your diet can affect those organs, it makes sense that it can affect others, too – aka, your skin.

Healthy Foods for Your Skin

We don't want you to think that eating certain foods to promote skin health will be another failed fad diet. The goal is to eat a balanced and sustainable diet — for the sake of your skin.

Some foods are great for your overall health that may, in return, benefit your skin. Let's dive in!

Fatty Fish

If you're a fan of sushi, then you're in luck. Fatty fish can be beneficial to your health and your skin's health. Fish like salmon, mackerel, and herring are rich in omega-3 fatty acids, making them an ideal candidate for your new skin-enhancement diet.

Fish oil supplements have been around forever — we're sure you've seen your grandparents taking these large yellow capsules with their morning vitamins. Well, they may be onto something.

Not only is fatty fish good for your skin, but fish oil supplements may also aid the same results. Fatty fish and fish oil supplements are high in vitamin E, an essential antioxidant for your skin.

Vitamin E can help reduce the appearance of fine lines and wrinkles as they work as vital protectants against free radicals.


Another delicious snack that aids your skin's health is avocados. Avocados are high in healthy fats – aka the good kind – which benefit many body functions, including your skin.

Avocados are high in healthy fats. Healthy fats can work wonders for your skin's health and body overall. If you've been told to steer clear of fatty foods, that's just in the case of processed or unnatural fats. You need healthy fats to function and to have glowing skin.

Like fatty fish, avocado is rich in vitamin E, but it also has protective properties against UV damage.


Walnuts have many characteristics that make them an excellent food option for healthy skin. Walnuts may be an acquired taste, but they can be delicious when paired with the right foods. You can use them as a way to elevate the simplest meals, such as yogurt or oatmeal filled with berries and granola.

Sweet Potatoes

Nothing is more delicious than sweet potatoes with melted butter and brown sugar. Plus, it's good for your skin… so count us in!

Sweet potatoes have a high amount of beta carotene, commonly found in other vegetables. Beta carotene helps keep your skin healthy by working as a natural sun protectant.

It's no secret that the sun can cause severe damage to your skin. Applying your SPF every day is essential, but eating a diet can help protect your skin even more.

Red or Yellow Bell Peppers

Not only can red or yellow bell peppers serve as a delicious snack, but they can help keep your skin looking its best.

Bell peppers also have a high amount of beta carotene, which your body will later turn into vitamin A. Vitamin A protects the skin by interrupting the process of collagen breakdown. Collagen breakdown can happen for numerous reasons, one being prolonged sun exposure.


While broccoli may not be a fan favorite among many, that doesn't take away its benefits. Broccoli is rich in vitamin A, vitamin C, and zinc, which are nutrients for your body and skin health.

Broccoli florets also contain a special compound called sulforaphane, which is like a powerful protective agent against harsh damage.

Other Skincare Tips for Healthy Skin

Eating a healthy diet is just one part of having a healthy skin barrier. Even if you eat a very clean and healthy diet, that's not to say skincare in other aspects should be forgotten. Here are some of our tips for keeping your skin healthy (besides a healthy diet.)

Cleanse Your Skin Properly

Cleansing your face may seem like a mundane activity — you do it once (maybe) twice a day — and you probably have your routine down pat. However, there is always room for improvement, especially for your ever-changing skin.

You always want to make sure you're using the right cleanser, like our Miracular Hydrating Cleanser. You want a cleanser that is rich in hydrating ingredients such as hyaluronic acid or jojoba oil.

Use Skin Essence

Not sure what skin essence is? Essential skin essence is a product you apply to your skin after cleansing but before your moisturizer.

The point of skin essence is to rehydrate your freshly washed skin and to help your other products absorb into the skin as best as possible.

If skin essence has yet to become a member of your beauty routine, consider our Miracular Skin Essence.

Protect Your Skin From the Sun

The sun's harsh UV rays can cause severe (and sometimes) permanent damage to your skin. Protecting your skin from the sun cannot be stressed enough.

The first step to obtaining optimal sun protection is to apply sunscreen every day. You should stick to SPF 30, which blocks about 97 percent of UV rays.

Even if you've applied and applied your sunscreen, that doesn't mean your skin won't still need a break. If you're in the sun during its peak times between 10 am to 4 pm, you should seek shade every hour.

Any prolonged sun exposure can cause damage, especially during these times.

Treat Your Skin Gently

Your skin is a soft and supple part of the body, and it should be treated accordingly. Your skin is exposed to many harmful environmental factors every day, not to mention how greatly stress can affect your skin health and appearance.

Treating your skin gently and thoughtfully is the primary step in achieving perfectly healthy skin.

Limit Bath or Shower Time

Showers that are too hot or too long can lead to dry skin. You’re ridding your skin of excess oils and dirt when you shower. However, if you shower too long at too hot of a temperature, you continuously remove the natural oils and ultimately dry out your skin. These oils are essential for your skin's health.

Keep Your Skin Moisturized

Ensuring your skin is moisturized at all times of the day is an essential step to your skin's health.

You should apply your Nourishing Biologicals Moisturizing Body Lotion after your bath or shower. Your body holds on to moisture best when it is damp. Once you apply your moisturizer, you want to pat dry your skin.

Patting your skin dry ensures that minimal product and moisture get wiped away in the process.


At Nourishing Biologicals, we emphasize that healthy and radiant skin starts from within. The final verdict is that your diet plays a crucial role in your health and the health of your skin. Don't constantly restrict yourself from foods you love.

Instead, follow a healthy and well-balanced diet that fits your needs while benefiting your skin.


Sunscreen FAQs | AAD

Potential Benefits of Omega-3 Fatty Acids in Non-Melanoma Skin Cancer | PMC

Essential fatty acids as functional components of foods- a review | PMC

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