18 Best Foods for Your Skin (and How to Eat Them)

Sweet potatoes, green tea, dark chocolate and avocado are some of the foods that are good for the skin, because they are rich in vitamin A, vitamin C, omega 3, carotenoids and minerals, such as selenium and zinc.

The benefits of these foods for the skin are possible because these nutrients and bioactive compounds have antioxidant, anti-inflammatory and moisturizing properties, helping to prevent the appearance of wrinkles and acne, in addition to keeping the skin hydrated, soft and firm.

However, in addition to foods to maintain perfect skin, it is also important to maintain the body’s hydration, which is why it is recommended to drink 1.5 to 2 liters of water per day.

1. Sweet potato

Sweet potatoes are a good food for the skin because they are rich in beta-carotene, which are pigments converted into vitamin A in the body, a nutrient that protects the body’s cells against damage caused by free radicals and the sun’s UVA and UVB rays, preventing burns and keeping the skin hydrated, firm, beautiful and healthy.

How to consume: sweet potatoes can be eaten with or without the skin, baked, boiled or grilled and included in your daily diet. See options for healthy recipes with sweet potatoes .

2. Green tea

Because it contains large amounts of antioxidants, such as flavonoids and catechins, green tea is a good food for the skin as it prevents cell aging, as it fights free radicals, preventing the formation of wrinkles, in addition to keeping the skin hydrated and looking healthy.

How to consume: It is recommended to drink a maximum of 4 cups (of tea) of green tea per day, which can be prepared using green tea leaves, tea bags or powder. Learn how to make green tea .

3. Dark chocolate

Dark chocolate is good for your skin because it is rich in flavonoids and catechins, antioxidants that help reduce inflammation and prevent damage caused by free radicals. Dark chocolate helps improve blood circulation and increase hydration, preventing the loss of skin elasticity and the appearance of wrinkles.

How to consume: It is important that dark chocolate has at least 70% cocoa. Dark chocolate can be consumed alone or added to yogurt, milk or smoothies, making it a very versatile food. The recommendation to obtain the benefits of dark chocolate is 25 g per day, which is equivalent to about 1 square.

4. Avocado

With great amounts of vitamin C, avocado has antioxidant action that fights free radicals that cause skin aging. In addition, the vitamin C present in avocado also acts on the production of collagen by the skin, reducing sagging and giving a more beautiful and healthy appearance. Check out all the benefits of avocado .

In addition, avocado is also rich in polyunsaturated fats and vitamin E, which are nutrients with antioxidant action that help prevent the aging of skin cells, promoting skin elasticity and leaving the appearance more beautiful and healthy.

How to consume: Avocado can be consumed in its natural form or used to prepare salads, juices, smoothies or sauces.

5. Orange

Oranges are good for your skin because they are rich in vitamin C, a nutrient that is important for the formation of collagen, contributing to firmer, healthier skin without sagging.

In addition, oranges also contain beta-carotene and vitamin A, which are antioxidants that prevent damage caused by free radicals to healthy skin cells, preventing premature skin aging.

How to consume: oranges can be consumed fresh, in the form of juice or added to cake, jam and dessert recipes.

6. Salmon

Salmon is a good food for the skin because it is rich in omega-3, especially DHA, which is a type of healthy fat that is part of the membrane of skin cells, responsible for keeping the skin soft, hydrated and wrinkle-free.

In addition, the omega-3 found in salmon has antioxidant and anti-inflammatory properties, which help prevent acne, psoriasis and skin allergies, as well as protecting the skin from sun damage, which can cause wrinkles and expression lines. See other health benefits of omega-3.

How to consume: To obtain the benefits of salmon, it is recommended to eat a portion of 85 g of this fish, twice a week, which can be consumed baked, stewed or grilled.

7. Brazil nut

Brazil nuts are rich in good fats such as omega 3, as well as selenium, magnesium, copper, phosphorus, manganese, vitamin B1 and vitamin E, which are nutrients that have anti-inflammatory action, reducing inflammation and redness characteristic of acne, helping to keep skin cells healthy and stimulating cell rejuvenation.

In addition, the nutrients in Brazil nuts improve skin healing, prevent premature aging and the formation of wrinkles and expression lines. See other benefits of Brazil nuts .

How to consume: To obtain these benefits, you can consume one Brazil nut per day, either raw or with fruits, vitamins, salads, cereals and desserts.

8. Oats

Oats are a good food for the skin because they are rich in avenanthramide, a bioactive compound with antioxidant action that helps combat premature aging, especially the formation of wrinkles and expression lines. Discover other health benefits of oats .

Furthermore, zinc, present in great quantities in oats, also strengthens the immune system, helping to complement the treatment of inflammatory skin diseases, such as irritation or eczema, for example.

How to consume: the recommended amount of oats per day is 2 tablespoons, which can be added to fruits and yogurts or used to prepare smoothies, juices or fruit salads, for example.

9. Beetroot

Because it contains great amounts of antioxidants such as vitamin A, betalains, flavonoids and carotenoids, beetroot is a good food for the skin as it helps protect healthy cells from damage caused by free radicals.

How to consume: beetroot can be consumed raw or cooked, in salads, juices, for example. In addition, beetroot leaves can also be consumed in stews, omelets, soups, pies and pancakes.

10. Watermelon

Watermelon is a good food for the skin because it is rich in vitamin A, vitamin C, beta-carotene and lycopene, which are nutrients and antioxidant carotenoids that help protect the skin against damage caused by free radicals and ultraviolet light from the sun, thus preventing premature aging.

How to consume: watermelon can be eaten raw or used in preparations such as salads, juices, sorbet or smoothies.

11. Broccoli

Being rich in vitamin A, vitamin C and carotenoids like lutein and zeaxanthin, broccoli is a good food for the skin because it protects healthy cells from oxidative damage from free radicals that can make the skin dry and wrinkled.

Additionally, broccoli also contains sulforaphane and glucosinolates, which are powerful antioxidants and anti-inflammatories that protect against sun damage and free radicals, helping to maintain healthy skin.

How to consume: Broccoli can be eaten cooked in recipes such as soups, stews, pastas and omelets. However, the best way to avoid losing nutrients is to eat broccoli raw, in salads or natural juices with orange, melon and carrot, for example.

12. Tomato

Tomatoes are a good food for the skin, as they are a great source of vitamin C, lycopene and lutein with antioxidant action that protect the skin against sun damage and also help prevent the formation of wrinkles, as they improve the skin’s microcirculation, favoring the renewal of skin cells, keeping the skin healthy and firm.

How to consume: tomatoes can be eaten raw daily or used in salads, sauces, soups or juices, for example. Check out  healthy recipes with tomatoes .

13. Sunflower seed

Sunflower seeds are rich in vitamin E, selenium, zinc and folic acid, nutrients that help repair the skin and strengthen the skin barrier, as well as acting as antioxidants, which helps prevent premature aging, keeping the skin healthy and firm.

How to consume:  a good way to consume sunflower seeds is to add them to green leafy salads or fruit salads, or add them to smoothies or juices, for example. See healthy recipes with sunflower seeds .

14. Purple grape

Purple grapes contain resveratrol, vitamin C, flavonoids and anthocyanins, which are powerful antioxidants that reduce the effects of aging by fighting free radicals that damage skin cells and cause wrinkles and expression lines, making them an excellent option for keeping your skin beautiful and firm.

Other foods rich in these nutrients are red fruits such as strawberries, cherries, blueberries, raspberries, red guava and blackberries, for example, which can be added to the diet and consumed daily.

How to consume: grapes can be consumed with skin and seeds, naturally or used in preparations such as juices, sweets, salads, popsicles, jellies, gelatins and mousses.

15. Soybeans

Soy is a good food for the skin because it is rich in isoflavones and saponins, bioactive compounds that help reduce fine wrinkles and improve skin elasticity, as it helps reduce dry skin, leaving the skin more hydrated, soft and strong.

How to consume: Soy can be consumed in the form of cooked grains, flour, textured protein or soy milk, for example. Another way to obtain the benefits of soy for the skin is to consume tofu. See healthy recipes and how to prepare soy .

16. Pumpkin seeds

Because they contain high amounts of vitamin E and carotenoids, pumpkin seeds are a good food for the skin. This is because these nutrients act as antioxidants and anti-inflammatories, preventing inflammation and oxidative stress on healthy skin cells.

How to consume:  Pumpkin seeds can be eaten whole, toasted, as a snack , or added to salads and yogurt. In addition, these seeds can also be crushed and used in recipes such as bread, cakes and sauces, for example.

17. Rosemary

Rosemary is a good food for the skin because it is rich in antioxidants such as rosmarinic, caffeic and carnosic acid, which prevent the formation of free radicals that cause damage to healthy cells, helping to improve skin health.

How to consume:  rosemary leaves can be used to make teas and also as a seasoning for foods such as meat, fish, chicken, sauces and bread.

18. Apple

With great amounts of carotenoids and flavonoids, apples are considered a good food for the skin, because they help prevent damage caused by free radicals to healthy skin cells, thus preventing the appearance of sagging and wrinkles.

How to consume:  apples can be eaten raw or used in preparations such as fruit salad, smoothies, jams, salads or vinaigrettes.

Abbas Jahangir

I am a researcher and writer with a background in food and nutritional science. I am the founder of Foodstrend.com, our reputable online platform offering scientifically-backed articles on health, food, nutrition, kitchen tips, recipes, diet, and fitness. With a commitment to providing accurate and reliable information, we strive to empower our readers to make informed decisions about their health and lifestyle choices. Join us on Foodstrend.com's journey toward a healthier and happier lifestyle.

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