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 1. Health
 2. Diet & Nutrition
 3. 12 Best Foods for Healthy, Glowing Skin at Any Age


12 BEST FOODS FOR HEALTHY, GLOWING SKIN AT ANY AGE

Registered dietitians share the superfoods that are scientifically proven to
help you achieve a clear complexion.

By Jaclyn London, M.S., R.D., C.D.N. and Stefani Sassos, M.S., R.D.N., C.D.N.,
NASM-CPTUpdated: Oct 05, 2022 10:45 AM EDT
Save Article

While we can't stop the natural aging process, our lifestyle choices can play a
significant role in maintaining healthy, glowing skin. Avoiding excess sun
exposure, wearing sunscreen, drinking less alcohol and not smoking are the most
crucial steps to take in protecting and healing your skin. Healthy habits like
getting regular exercise and staying hydrated can also help promote a beautiful
glowing complexion in addition to overall health and wellness. But one of the
most satisfying ways to slow premature aging is to eat delicious foods full of
nutrients that work together to support and maintain the daily functions of the
skin.

A general rule of thumb when it comes to understanding the best foods for
healthy skin is to shift towards eating more of a Mediterranean-style diet.
Known for its emphasis on antioxidant-rich foods, a Mediterranean diet includes
a variety of beneficial nutrients that can function as bodyguards to skin cells
and protect them from damage. Foods packed with water, like the fruits and
vegetables abundant in a Mediterranean diet, can help hydrate the skin.
Probiotic-rich ones like Greek yogurt can provide beneficial bacteria to support
a healthy gut, which is vital to maintaining healthy skin.

With that in mind, here are the best foods to eat for healthy skin at any age,
according to registered dietitians:


1


BELL PEPPERS

anzeletti//Getty Images

Not only are they delicious, but bell peppers are one of the best vitamin C-rich
foods and pack in 95mg — over 100% of the daily value for vitamin C — in just
half a cup. Vitamin C has important antioxidant properties and is known for its
immune-supporting benefits, but it plays a significant role in skin health too.

Vitamin C can prevent and treat skin damage from ultraviolet (UV) light and even
plays a role in wound healing. The antioxidant is also important for collagen
synthesis. We know that many environmental pollutants can decrease vitamin C
levels in the skin and lead to free radical damage, so incorporating vitamin
C-rich foods into the diet is key.

Add sliced peppers to salads and sandwiches or transform them into delicious red
pepper hummus for a yummy way to reap the benefits of this favorite vegetable.

2


WATERMELON

Vitalina//Getty Images

Every single cell in your body needs water to function properly and optimally,
which is why foods with a high water content are helpful for meeting your daily
hydration needs. Two cups of cubed watermelon equal a full cup of water and can
help you (and therefore your skin cells) stay hydrated and maintain skin
elasticity.

But that isn't the only thing going for this delicious fruit. The beta-carotene
and vitamin C found in watermelon makes it an antioxidant-packed snack that can
help fight inflammation and free radicals in the skin.

Try cutting it up and storing it in the freezer for a treat during warmer
months. You can even transform it into a festive watermelon pizza or enjoy it
with a more savory twist in a delightful watermelon feta salad.

RELATED: 11 Top Watermelon Health Benefits

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3


COD

Tuned_In//Getty Images

Another important nutrient for optimizing skin health are essential fatty acids
including omega-3s. These polyunsaturated fats play an important role in skin
function and appearance. In fact, a deficiency in essential fatty acids can
result in scaling and dryness of the skin.

One simple way to incorporate more omega-3 fatty acids into your diet is by
eating more seafood. Since most Americans eat less than the recommended amount
of seafood (about 8-12 ounces per week), many are missing out on the beneficial
nutrients that fish has to offer. Salmon is known for its high omega-3 content,
but cod is another omega-3 all-star. Other great sources include anchovies,
herring, sardines and tuna.

Cod is a simple but versatile fish that pairs well with all different types of
marinades and sides. This Mediterranean baked cod recipe is a unique meal to add
to your dinnertime staples.

4


KEFIR

Stevica Mrdja / EyeEm//Getty Images

You may have heard of kefir, a fermented milk drink that closely resembles a
thin yogurt. This fermented beverage is a potent source of diverse probiotics
that can help balance the gut microbiome.

You may be wondering what probiotics have to do with skin health. It turns out
that a healthy gut is crucial to overall health since food is ultimately broken
down there so that nutrients can be delivered throughout the body. Incorporating
probiotic food sources, along with prebiotic sources which feed probiotics, can
help positively impact the gut microbiota and skin health.

Kefir is extremely versatile and can be used in everything from smoothies to
dressings. You can enjoy it on its own, but if purchasing a flavored variety
look for options with minimal to no added sugar.


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5


WALNUTS

John Lawson//Getty Images

Speaking of omega-3 fatty acids, walnuts are an excellent source of them and
have higher omega-3 levels than practically any other nut. They also have more
polyphenols, which help combat inflammation and free radicals, than many other
tree nuts and peanuts.

Walnuts also contain prebiotics, which is a type of indigestible fiber that
feeds probiotics and can positively impact gut bacteria which we know is
connected to skin health.

Lastly, walnuts contain melatonin which is crucial for supporting a good night's
sleep. Research suggests that sleep also plays an important role in skin barrier
function, and food and lifestyle choices that support good sleep can help
maintain healthy glowing skin.

The delicious nut is great as a snack on its own or mixed into your favorite
zucchini bread recipe. They can also add a nutritional boost to any smoothie.
Pro tip: Store them in an air-tight container in the fridge for optimal
freshness, as walnuts can go rancid if exposed to warm temperatures for too
long.

6


STRAWBERRIES

photoshkolnik//Getty Images

Not only are berries absolutely delicious and refreshing, but they are packed
with fiber, antioxidants and loads of vitamin C that can all help promote
healthy skin. Strawberries are a true star, with 1/2 cup of sliced strawberries
providing 49 mg or over 50% of the daily value.

Strawberries are also high in many phenolic compounds including ellagic acid and
flavonoids that have anti-inflammatory properties which can positively support
the skin and even help repair damage to skin cells.


Even though they're seasonal, berries retain their nutrients when frozen, so you
can enjoy the skin-soothing benefits all year round. Try strawberries in
smoothies, oatmeal, and on your favorite yogurt parfait.

RELATED: The Best Foods to Eat for Healthy Hair Growth


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7


KIWI

merc67//Getty Images

One of vitamin C's most powerful roles is producing collagen, a protein that
gives your skin its elasticity. Collagen breaks down as you age and causes
wrinkle formation, but a vitamin C-packed kiwi can provide 141% of your daily
value and help counteract this effect, says dermatologist Lauren Ploch, MD, MEd,
FAAD.

Varieties like golden kiwis have even more vitamin C, making them an exceptional
source of the micronutrient. The body cannot make vitamin C, so it's very
important to get enough of this nutrient through food to protect the body from
harmful pathogens. Kiwis are also over 90% water which can help hydrate the body
too.

Kiwi can offer a vibrant addition to any fruit salad and can be incorporated
into smoothies and yogurt parfaits. You can even add them to your favorite
homemade salsa recipe for a sweet twist.

RELATED: 12 Collagen-Rich Foods for Healthier Skin

8


GRAPES

Suthat_Chaitaweesap//Getty Images

Red, green and black grapes provide a combo of ellagic acid and resveratrol, two
compounds that help combat oxidative stress. Researchers recently found that
consuming grapes for two weeks was protective against UV light. Specifically,
the study found that significantly more UV exposure was required to cause
sunburn following grape consumption.

This doesn't mean that you can ditch the sunscreen, but grapes may make for a
skin-protective food on beach days and throughout the week. "The grape diet was
also associated with decreased DNA damage, preservation of skin cells, and a
reduction in inflammatory markers," explains Courtney Romano, M.B.A., R.D.,
health advisor to the California Table Grape Commission.

Enjoy grapes as a snack by themselves or get creative by using them anywhere a
tomato goes Romano says. "They provide a complete refresh to any dish ... from
appetizers to salads to entrée accents to dessert, grapes work across the meal
spectrum."


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9


TOMATOES

Getty Images

Tomatoes boast lycopene, a pigment that's naturally found in the skin and can
help prevent photodamage. While it also won't replace sunscreen, this
antioxidant can offer long-term protection against UV radiation and neutralize
harmful free radicals, says dermatologist Rajani Katta, M.D.

Cooking tomatoes, like in sauce or stews, can actually increase the amount of
lycopene (also a potent antioxidant) that the body can absorb.

Tomatoes are best stored at room temperature and away from direct sunlight. If
you can't use them before they spoil, then refrigerate them. They're typically
great to use within one week after ripening. Try this Mediterranean chicken bowl
recipe that uses air-fried tomatoes for a burst of flavor and nutrition.

RELATED: 33 Best Fresh Tomato Recipes

10


MANGOES

Getty Images

Mangoes are loaded with beta-carotene, which helps your skin repair itself, stay
smooth, and even delay the appearance of wrinkles. They're packed with vitamin
A, which protects cells and helps them regenerate.

Research out of the University of California, Davis found that eating about half
a cup of Ataulfo mangoes four times a week resulted in a significant decrease in
deep wrinkles after just two months. But the findings are very specific, as
women who ate a cup and a half of mangoes saw an increase in wrinkles, so these
results show that moderation is key and too much of even a good thing may not be
beneficial.

This mango salsa recipe is an innovative way to incorporate them into your
weeknight dinner. When they're out of season, you can get them frozen to add to
smoothies, though other foods like winter squash and sweet potatoes are also
rich in beta-carotene.


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11


OLIVES & OLIVE OIL

kobeza//Getty Images

A staple in the Mediterranean diet, olive oil is high in monounsaturated fats
and powerful antioxidants like vitamin E which helps support the health of your
skin, hair and nails. The polyphenolic compounds found in olives and olive oil
may help protect cells from disruption and improve blood flow throughout your
body.

But the benefits go beyond just skin health. One study in the Journal of
American College of Cardiology found that people who consumed more than half a
tablespoon of olive oil per day had a lower risk of mortality compared to those
who did not.

Incorporate good quality olive oil in salad dressings or on your favorite
roasted vegetables. Olives themselves are a filling snack that provide a dose of
filling fiber too, just don't go overboard as they tend to be high in sodium.

RELATED: 5 Best Healthy Cooking Oils

12


FLAXSEEDS

Arletta Cwalina / EyeEm//Getty Images

These small but mighty seeds are a great plant-based source of omega-3 fatty
acids, fiber and more. Research even suggests that consuming flaxseeds,
specifically flaxseed oil, can increase skin hydration and smoothness. Just note
that flaxseed oil has a very low smoke point and is best used raw.

When it comes to the actual flaxseed itself, there is an important distinction
between whole versus ground. Whole flaxseeds have a longer shelf life but can be
difficult for the body to break down and digest, whereas ground flaxseeds are
easier for the body to digest but do tend to have a shorter shelf life, so it’s
best to store them in the fridge to prevent spoiling.

Try adding ground flaxseeds to your morning yogurt parfait or adding them to a
smoothie. Since flaxseed oil has a low smoke point, it is best used in healthy
homemade dressings and for drizzling.



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THE BOTTOM LINE



There isn't one single miracle food that can reverse aging and fine lines, but
an overall healthy diet that incorporates foods rich in antioxidants,
probiotics, fiber and more can support glowing healthy skin. Some foods can even
repair skin and possibly reverse skin damage.

Remember that other lifestyle factors, like staying hydrated, exercising
regularly, limiting alcohol and not smoking all play significant roles in the
health and appearance of your skin. The good news is that topical treatments can
often compliment dietary intervention and improve the skin, so it's important to
speak with a dermatologist for a topical regimen that is best for you and your
skin needs.


WHY TRUST GOOD HOUSEKEEPING?



This story was originally written by Jaclyn London, a registered dietitian who
led the Good Housekeeping Institute Nutrition Lab from 2014 to 2019. This
article was most recently updated by registered dietitian Stefani Sassos, who
currently handles all of GH's nutrition content, product testing and evaluation
as deputy director of the Good Housekeeping Institute Nutrition Lab. She stays
up to date on the latest research to provide evidence-based reporting on all
things diet and nutrition, and also runs large-scale tests and analyses for
products ranging from protein bars to supplements. Stefani has extensive
knowledge of food labeling and nutrition requirements on food products,
rigorously evaluating hundreds of claims for products that apply for the Good
Housekeeping Seal.


Jaclyn London, M.S., R.D., C.D.N.

A registered dietitian with a Bachelor of Arts degree from Northwestern
University and a Master of Science degree in Clinical Nutrition from New York
University, Jaclyn “Jackie” London handled all of Good Housekeeping’s
nutrition-related content, testing, and evaluation from 2014 to 2019. Prior to
joining GH, she was a clinical dietitian at Mount Sinai Hospital. Jackie has
also appeared as an expert guest on The Dr. Oz Show and The Today Show. She is
also author of the book Dressing on the Side (and Other Diet Myths Debunked).

Stefani Sassos, M.S., R.D.N., C.D.N., NASM-CPT
Nutrition Lab Director

Stefani (she/her) is a registered dietitian, a NASM-certified personal trainer
and the director of the Good Housekeeping Institute Nutrition Lab, where she
handles all nutrition-related content, testing and evaluation. She holds a
bachelor’s degree in nutritional sciences from Pennsylvania State University and
a master’s degree in clinical nutrition from NYU. She is also Good
Housekeeping’s on-staff fitness and exercise expert. Stefani is dedicated to
providing readers with evidence-based content to encourage informed food choices
and healthy living. She is an avid CrossFitter and a passionate home cook who
loves spending time with her big fit Greek family.


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NUTRITION FACTS

Try These Healthy Foods for Weight Loss



What to Eat for Breakfast to Feel Your Best



The Best Magnesium Supplements



The Ultimate Cheap Grocery List

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A List of the Healthiest Fruits You Can Eat



12 Healthiest Chinese Food Dishes



Why You Should Eat a Banana Every Single Day



These High-Carb Foods Are Seriously Good for You

The Superfood We All Need More Of



The Real Health Benefits of Eating Carrots



What You Need to Know About Collagen Supplements



Brown Rice vs. White Rice: Which is Better?

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