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The Beauty Beat

The Top 20 Foods That Are Good For Skin Health

Though it is impossible to prevent aging, you can add nutrient-rich foods to your diet that can help boost collagen levels, fight fine lines and wrinkles, and keep skin firm.

Though it is impossible to prevent aging, you can add nutrient-rich foods to your diet that can help boost collagen levels, fight fine lines and wrinkles, and keep skin firm. Keep reading to learn the best foods for skin health.

Foods Rich In Omega-3s 

Omega-3 fatty acids help lower inflammation and preserve collagen in the skin. Ingesting them in adequate amounts, in your diet, or through supplementation helps keep your skin firm and youthful-looking. Some foods that are rich in Omega-3s include:

  • Walnuts: There is approximately 18.5 g of good fat in walnuts. 
  • Flaxseed oil: A 2-tablespoon serving of flaxseed oil contains nearly 9g of fatty acids, mainly omega-3 unsaturated fats. 
  • Chia seeds: An ounce of Chia seeds contains 8.71 g of good fat, made up of omega-3s. 

Foods Rich in Vitamin C

Vitamin C is high in antioxidants and plays a role in collagen production, essential for skin health. Vitamin C can also prevent UV-induced damage. Some Vitamin C-rich foods include:

  • Oranges: One large orange contains 97.5 mg of Vitamin C.
  • Red Sweet Peppers: One cup of raw red sweet peppers contains 190 mg of Vitamin C.
  • Strawberries: One cup of sliced strawberries contains 97.6 mg of Vitamin C.
  • broccoli: One cup of broccoli contains 81.2 mg of Vitamin C.

Foods Rich In Vitamin E

Vitamin E is an essential nutrient with anti-inflammatory properties. It’s also beneficial in reducing the adverse effects of UV radiation on the skin. Vitamin E-rich foods include:

  • Avocados: Avocados contain 2.07 mg of Vitamin E per serving. 
  • Sunflower seeds: In every 100 g serving of sunflower seeds, there is 35.17 mg of Vitamin E. 
  • Almonds: In every 100 g serving of almonds, there is 25.63 mg of Vitamin E.

Foods rich in vitamin A

Vitamin A is an important nutrient that is essential for skin health. Both types of Vitamin A, retinoids and carotenoids, are converted into retinol, which is critical in producing skin cells. Carotenoids are rich in antioxidants and have been “documented to possess photoprotective properties.” They help protect the skin against sunburns. Carotenoid-rich foods for skin health include:

  • Spinach: A ½ cup of spinach contains 573 mg of Vitamin A. This is 64% of the daily value.
  • Carrots: A ½ cup of raw carrots contains 459 mg of Vitamin A. This is 51% of the daily value.
  • Sweet potato: One sweet potato contains 1,403 mg of Vitamin A. This is 156% of the daily value.


Fish is high in omega-3 fatty acids, making this lean protein an excellent food for skin health. It’s also packed with zinc, which helps regulate inflammation and the production of new cells. Here are some of the best fish to eat to ingest more omega-3s: 

  • Salmon
  • Tuna
  • Mackerel
  • Lake Trout

Foods Rich In Polyphenols

Polyphenols are compounds naturally found in green tea, chocolate, and red wine. Studies show that polyphenols have several health benefits, including the “prevention and treatment of skin aging and diseases.” 

  • Green tea: The polyphenols in green tea make it rich in antioxidants and has anti-inflammatory qualities. Green tea flushes out toxins, helps keep skin supple, and speeds up the healing of blemishes. 
  • Dark Chocolate: Dark chocolate contains polyphenols called flavonoids, which make it rich in antioxidants. Consuming dark chocolate with at least 70% cacao has been linked to improvements in the appearance of wrinkles and substantial protection against UV radiation. 
  • Red wine: Red wine is also packed with flavonoids, which can help fight the effects of aging by restoring collagen levels and reducing the appearance of fine lines. Of course, it is recommended that you consume minimal amounts of alcohol to avoid the negative impacts that it can have when overconsumed, like dehydration and inflammation. 

Caring for Your Skin Has Anti-Aging Effects

You can’t completely stop the effects of aging. However, adding these nutrient-rich foods to your diet can help protect your skin from UV radiation, improve the appearance of wrinkles and fine lines, and increase your skin’s collagen levels.

For more skincare and anti-aging tips, check out our beauty blog, The Beauty Beat, or get specific advice that’s unique to your concerns when you book a consultation with one of our skincare specialists. 

Meet the author

Katie Werbowski
Director of Brand Strategy & Development at Skin Spa New York

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