Foods For Healthy & Nourished Skin

Do you want healthier looking skin?

So many of us do – men and women alike.

And one thing we all have in common when it comes to skin…

Is that it’s affected by our diet!

Whether you realize it or not, your diet is KEY to healthy and nourished skin.

In fact, what you eat is essential for your body in so many ways like providing proper nutrition to fuel your cells, giving you energy, keeping your heart healthy, allowing your brain to function at its best…

And enabling your skin to look and feel amazing!

Similar to what we eat for our overall health, we need to ensure it is the best food possible. As always, it is about the ingredients. We need foods with ample nutrition which means full of vitamins and minerals to nourish our body.

What we put into our body doesn’t just affect us on the inside, but it also greatly affects us on the OUTSIDE too – Especially when it comes to our skin.

Foods with a high glycemic index (which contain sugar and refined grains) can wreak havoc on your skin. Plus, they are not ideal for your internal health either… 

So the next time you want a sugary snack, think again.

Instead, reach for something that will benefit your skin and nourish you on the inside too!

Try These Foods For Healthy, Glowing Skin!

Nuts: Walnuts, Cashews & Almonds

Walnuts can increase collagen production because they are high in omega-3 fatty acids. In fact, they are higher in Omega 3’s more than any other nut. Walnut’s rich omega-3 content also helps reduce stress and diminish the risk of heart disease. And, believe it or not, stress can play a huge factor in your skin quality, leading to breakouts from hormonal spikes. So less stress can equal healthier and more clear skin.

Almonds are rich in vitamin E, a powerful antioxidant that helps prevent signs of aging caused by free radicals and are also packed with essential fatty acids, protein, and fiber. Vitamin E also works to keep the blood vessels dilated in order to keep the skin hydrated and can help protect the skin against some skin disorders like acne and eczema. They also contain Linoleic acid, an essential fatty acid that can help prevent dry skin.

Cashews are high in selenium, which acts as an antioxidant with vitamin E. They also contain  zinc, which works to promote immune function for healing and cell growth that can renew and replenish infected or damaged acne areas.

So toss a handful of these yummy nuts into your next salad or enjoy a handful as a nutritious snack!


Carrots can protect your skin from the sun’s rays. The beta carotene in carrots works as a skin-friendly nutrient that gets converted to vitamin A within the body. It helps repair skin tissues while also protecting skin from harmful radiation-including sun damage.

It has been found that a carotenoid rich diet can protect your skin from UV damage and improve overall skin appearance.

Craving a midday snack? Have a bowl of raw carrots! And make it more fun by adding some tasty humus!

Kale & Spinach

These 2 leafy greens are nutritional powerhouses for us. 

Spinach contains vitamins A, C, and K, which all work synergistically to help skin enhance its radiance and can help heal the skin from scars and sun damage.

Kale is rich in vitamins C, E, and K, which work together to help the skin look younger and healthier. Vitamin C is an antioxidant that’s great for brightening your skin’s appearance; it can help us with a brighter complexion and can get rid of those pesky fine lines. 


Avocados are a great source of biotin, which is part of the B complex vitamins. Biotin is known to help prevent dry skin when applied topically. It can also help prevent brittle hair and nails.

Studies have shown  that avocados contain compounds that may help protect your skin from sun damage and inflammation. Ultraviolet damage to your skin can cause wrinkles, as well as other signs of aging, and skin cancer.

Avocados are one of those great foods that can be used in so many DIY face masks and scrubs  (check out my avocado face mask recipe here). And, of course, it’s a delicious treat on crackers, toast, or simply sliced with salt and pepper.


Cucumbers are widely used topically for their ample skin benefits. They contain flavonoids and antioxidants that can help decrease swelling, redness and irritation. They are loaded with lots of nutrients like water, potassium, sulfate and vitamins A and C that soothe skin conditions like sunburns.

You can add them to your water, enjoy them as a snack, or chop them into a tasty salad. You can even apply them right to your face under your eyes or place them on a sunburn if you spend a little too much time in the sun!


Eggs are a great food for us! Egg yolks are rich in fatty acids which can work to moisturize our skin. And the egg whites contain albumin, which is a form of protein that can help tighten pores and work to remove excess oil from the skin. Egg yolks and whites work as a dynamic duo together to tackle DRY and OILY skin.

Eggs are a great food to have in the morning for breakfast. Omelets, scrambled eggs, or even just a hard boiled egg! The sky’s the limit with what you can do with eggs!

Berries: Blueberries, Raspberries and Strawberries OH MY!

Berries taste great and are great at satisfying a sweet tooth. But not only do they taste great, they also work wonders for your skin as they are packed with antioxidants! Antioxidants protect the skin from the damaging effects of the sun.

Blueberries are vascular constrictors, which means they help decrease redness for people with sensitive skin. 

Strawberries contain Vitamin C which helps activate the production of collagen fibers that keep your skin smooth and soft.

Raspberries can also help protect the skin from the sun and any damage caused by the sun.

Berries are super versatile too! You can enjoy them on their own, in a fruit salad, in a smoothie- the possibilities are endless!


Tomatoes have a plethora of nutrients that are great for our skin! They are loaded with vitamin C and other antioxidants. They contain lycopene, potassium, beta carotene, vitamin A as well as vitamins B1, B3, B5, B6 AND B9.

The potassium content in tomatoes is especially helpful as studies have shown that a decreased level of potassium in the body may contribute to dry skin in those with a type of eczema known as atopic dermatitis.

The vitamin C, E and beta carotene content in tomatoes work to even out skin tone and brighten the skin. The variety of B vitamins also help combat early signs of aging, while the lycopene works to help remove dark spots as well as lighten the skin to make it look brighter and a more even skin tone. 

Tomatoes are one of those great foods that can be used TOPICALLY as well for skin (just like avocado). There are a ton of great beauty regimens out there that involve tomatoes. Like an avocado and tomato face application.

Try making a paste from tomato pulp and mashed avocado. Rub it gently over the face for a few mins and then wash it with a cleanser. This easy application can help you on the path to younger looking skin!

So on your next supermarket or farmers market trip-  be sure to seek out these yummy foods and fuel your skin AND your body! 


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