What Foods are Best for Your Skin

Facials and day spa Aurora

Your skin is your largest organ and it’s constructed from the inside out so it is very important that we take care of it. Two of the most popular complaints about the skin that we hear about here at the salon are acne and wrinkles. Proper nutrition can help minimize and/or prevent both of these problems so one of the best things you can do is to start eating a healthy diet. Having a healthy diet will give your skin that healthy glow.  Here is a comprehensive list of what foods are best for our skin and their food sources.


Research suggests that some antioxidants nourish and protect the skin to prolong the youthful appearance. These vitamins are Vitamin C, Vitamin E, Selenium and Vitamin A (in the form of beta carotene). Topical antioxidants that are applied to the skin in the form of a cream or an ointment can help to protect the skin against radiation from the sun and sometimes even reverse some of the damage that may have already occurred. A Vitamin A prescription medication Tretinion (Retin A, Renova) and Isotretinion (Accutane) are common treatments for acne and wrinkles.

Vitamin C

Vitamin C helps with collagen production and protects cells from free radical damage. Vitamin C is naturally found in the skin. Because Vitamin C is naturally destroyed by sun exposure spending even a short amount of time in the sun can leave your skin depleted. It is important to restore your skin’s Vitamin C supply by eating plenty of Vitamin C rich fruits and vegetables.

Best foods for Vitamin C are:

• Lemons, Lemon Juice • Oranges, Orange Juice • Pineapple
• Grapefruit • Papaya • Strawberries
• Mangos • Raspberries • Watermelon
• Tangerines • Kiwi • Bell Peppers (all colours)
• White Potato • Kale • Brussel Sprouts
• Kidney Beans • Cauliflower • Broccoli

Vitamin E

Vitamin E helps to protect cell membranes and guard against UV radiation damage. There have been some concerns raised about taking a Vitamin E supplement therefore in order to get the best benefits for your skin your best bet is to get these nutrients from your diet and not from pills. Some research suggests that taking Vitamin C with Vitamin E will give extra anti-aging protection.

Best Foods for Vitamin E are:

• Broccoli • Canola Oil • Flaxseed Oil
• Olive Oil • Avocados • Mangos
• Sunflower Seeds • Almonds and Almond Butter • Peanuts and Peanut Butter
• Pine Nuts • Spinach • Wheat Germ


Selenium is a mineral that is an antioxidant. It helps to protect the skin from sun damage and helps to delay aging by also protecting skin quality and elasticity. It can even help prevent some skin cancers. It is really important to get Selenium from food in your diet rather than supplements.

Best Foods for Selenium are:

• Tuna • Skinless Chicken or Turkey • Cottage Cheese
• Crab • Oysters • Tilapia
• Whole Wheat Pasta • Shrimp • Cod
• Lean Beef • Eggs • Mushrooms

Beta Carotene – Vitamin A

Beta Carotene is converted to Vitamin A in your body and aids in the repair and growth of body tissues critical for healthy skin. Beta carotene also acts as an antioxidant that may aid in protecting the skin from sun damage. The best way to get the proper amount of Beta Carotene for healthy skin is definitely through diet.

Best foods for Beta Carotene include:

• Asparagus • Red Cabbage • Spinach
• Lettuce • Red Bell Peppers • Carrots
• Sweet Potatoes • Squash • Grapefruit
• Tomatoes • Mangos • Watermelon
• Cherries


Zinc is a mineral that helps to protect cell membranes and to maintain the collagen that helps keep the skin firm. Your skin contains about 6% of all the zinc in your body. People with severe zinc deficiencies can develop lesions, scaling, pustules, and redness. Zinc is a huge part in the skin cell renewal process so if you want your skin looking fresh and youthful than zinc should be a very important part of your diet.

Zinc Rich Foods include:

• Pecans • Peanuts • Cashews
• Pine Nuts • Soybeans • Starchy Beans
• Lobster • Oysters • Lean Beef
• Crab • Dark Meat Chicken or Turkey • Wheat Germ
• Lean Lamb • Mussels • Clams
• Pork Tenderloin • Yogurt

Omega 3 -Fatty Acids

Omega 3 – fatty acids are also commonly known as “healthy fats”. These healthy fats help to maintain healthy cell membranes and act as barriers that allow water and nutrients in and keep toxins out. Omega 3s have also been known to protect skin from sun damage.

Omega 3 “healthy fat” foods include:

• Wild Salmon • Rainbow Trout • Seaweed
• Canola Oil • Flaxseed Oil • Soybeans
• Chia Seeds • Sardines • Anchovies
• Herring • Walnuts

Water, Water, Water

One of the easiest and most important components for your skin’s health and beauty is water. Water aids nutrients to flow smoothly to the cells, helps to keep organs functioning at their optimum level and helps your body flush out any toxins. Cells that are well hydrated are plump and full which helps your skin look firm, clear and radiant. Many food have a very high water content and can really help with overall hydration.

Fruit and Vegetables with high water content include:

• Apples • Blueberries • Blackberries
• Cantaloupe • Cherries • Cranberries
• Grapefruit • Grapes • Kiwi
• Lemons • Limes • Peaches
• Raspberries • Strawberries • Tangerines
• Watermelon • Asparagus • Broccoli
• Beets • Carrots • Cauliflower
• Celery • Cucumbers • Kale
• Mushrooms • Onions • Peas
• Potatoes • Bell Peppers • Squash
• Tomatoes • Turnip


Tea is an amazing source of hydration. Tea also contains natural compounds known as Polyphenols which have antioxidant properties. Although there isn’t any proof that tea can help reduce aging or improve the appearance of your skin it is by far a healthier choice than many. So indulge, treat yourself and enjoy a cup of tea a few times a day.

Now that you know what foods to eat to optimize the health of your skin, don’t forget to exfoliate!  Why not pamper yourself with a beautiful facial in time for the holidays? It will make you look and feel beautiful and special. Treat yourself today!!

As always, we welcome your questions and feedback. You can connect with us via email or telephone, leave a comment right here on the site or click the contact tab at the bottom of the screen if you are reading this post on the website.  Join in the conversation on Facebook too!

Until next time,



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