Foods That Are Good for Your Skin

The foods you eat can help keep your skin smooth, supple and beautiful. A healthy balanced diet should provide all the nutrients your skin needs:  you might need supplements, but your doctor will tell you if you need them – and which ones.  Don’t take any supplement without clearing this with your doctor as some can react with drugs you may already be taking.  But eating a balanced diet including as much of these as you can, should help your skin in winrer : –

  • Omega-3 fatty acids may help reduce dryness .
  • Vitamin C is necessary for collagen production, an important component of the connective tissue layers of your skin.
  • Vitamin A keeps your skin healthy so it can function as a barrier to keep bacteria and other pathogens out of your body.
  • Selenium is contained in many foods, and has even been advocated to help prevent skin cancer.
  • Red, orange, yellow and dark green plant pigments like lycopene and lutein are natural antioxidants that protect your skin.  Google these and you will find a huge variety of fruit and veg, from tomatoes, peppers, etc.
  • Zinc is necessary for wound healing.

Now, if you can’t be bothered to start Googling, one of my favourite American medical websites, Verywell, has suggestions,


Verywell / Alexandra Shytsman

Strawberries are packed with vitamin C so they help keep the connective tissue underneath your skin strong and healthy. Strawberries are also rich in folate (a B vitamin), fiber, and an array of phytochemicals that may help prevent skin damage due to exposure to free radicals





Oranges are rich in vitamin C, which is needed for collagen formation and keeps skin feeling firm. Oranges are also rich in vitamin A, which is required for normal growth and cell differentiation.

Pro tip: Eat an orange as an afternoon snack instead of a biscuit  or cake



Blueberries are super high in antioxidants that may protect your skin from free radical damage. They are also high in fibre, vitamins, and minerals. They’re also naturally diet-friendly — one cup of fresh blueberries has 84 calories.

Pro tip: Serve blueberries as a low-calorie l dessert or add them to cereal or use them in smoothies.

N.B.  However, blueberry muffins are high in calories!




Carrots provide vitamin A and its precursor, beta-carotene. Vitamin A is essential for healthy skin. Carrots are also rich in potassium and fibre while being low in calories and almost fat-free.

Pro tip: Serve carrot sticks with a low-calorie veggie dip, top a salad with chopped carrots, and use in cakes to add sweetness.




Kale is a cruciferous vegetable that’s related to cauliflower and broccoli. It’s rich in so many nutrients including vitamins A and C. It’s also low in calories and high in fibre.



Salmon is rich in the omega-3 fatty acids that your skin needs to stay soft and supple. It’s also an excellent source of protein, selenium, and zinc. Although it’s rich in healthy fats, salmon isn’t high in calories, so it’s perfect for many types of diets.

Pro tip: Keep canned salmon on hand for quick and easy sandwiches and salads. Bonus if eat you salmon with bones because it ups your calcium intake.


Brazil Nuts


Brazil nuts are high in selenium. One serving gives you a day’s worth of selenium several times over. Brazil nuts are also rich in calcium, magnesium, and protein. They’re a little high in calories — one serving of six nuts has close to 200 calories, but you’ll get all the selenium you need from just two nuts.

Pro tip: Eat a few Brazil nuts with an apple or pear for a healthy afternoon snack.


Sweet Potatoes

Sweet potatoes are rich in vitamin A, so they’re perfect for keeping your skin in good condition. They’re also rich in potassium, and fiber. Sweet potatoes live up to their name and are usually a hit with everyone — even picky eaters.

Pro tip: Serve baked sweet potatoes with olive oil or a touch of a sweet glaze, or top with baked beans, onions, cooked spinach or nuts.

Tomato Juice

Waitrose Pressed Tomato Juice

Tomato juice is my favourite ‘cheat’ when losing weight as it only has 33 calories in a 150ml serving.  Make sure you read how it is made though, as some brands contain preservatives, concentrate etc.  The ‘cheat” comes with the taste;  although it only contains 6g of sugar per serving, it has a sweet taste.

My fridge is well stocked up with my favourite pressed juice from Waitrose!

Tip – if you have a tomato glut at home, it is easy to make your own fresh tomato juice if you have a blender.  You can add more vitamin C with cucumber, peppers, lemon juice, watercress etc. etc.



Tuna is an excellent source of omega-3 fatty acids that keep your skin soft. Plus it’s high in zinc, selenium, and protein. Tuna is typically served as fillets or steaks, and it can be grilled, baked, or broiled. You’ll also find canned tuna in your local grocery store.

Pro tip: Choose canned tuna packed in spring water to save on calories.  It is the main ingredient in a Salade Nicoise – very easy to make and nutritious.

Broccoli, cabbage and other green vegetables

BroccoliThese very high in vitamin C that you need for healthy connective tissue. It’s also a good source of vitamins A and K, plus fiber and antioxidants that may help to protect your skin from sun damage.

Pro tip: If you don’t eat broccoli very often, increase the amount you eat at one sitting gradually to reduce gas formation



Verywell / Alexandra Shytsman

Walnuts are an excellent source of an omega-3 essential fatty acid called alpha-linolenic acid (ALA), which keeps your skin moist and supple. They’re also high in calcium, protein and magnesium and vitamin E, which works as an antioxidant.

Pro tip: Keep your walnuts in the refrigerator, or even the freezer, to protect the fats from going rancid.






Freshwater trout are mild white fish that are high in omega-3 fatty acids that help keep your skin supple. Trout are also an excellent source of zinc and selenium, which also good for your skin, plus protein, calcium, magnesium, and niacin.

Pro tip: Simply pan-fry your trout fillets in a little olive oil and serve with a little lemon juice, salt, and pepper.






Tomatoes are full of both vitamins A and C, plus they’ve also got magnesium, some calcium and a little vitamin K. Fresh tomatoes are rich in these nutrients and low in calories, but there’s a bonus when you eat tomato sauce. The cooking concentrates the amount of lycopene, an antioxidant that’s good for your skin.

Pro tip: Make a simple snack by slicing a big juicy tomato into thick pieces. Add a little salt and pepper and that’s all you need.




Watermelons are sweet and refreshing, and a good source of vitamins A and C, so good for your skin, plus it’s rich in potassium, and low in calories — one cup of watermelon balls has 46 little calories.

Pro tip: Water is essential for healthy skin and eating watermelon is an excellent way to rehydrate.


Red Peppers

Red Bell Pepper

Red peppers are good for your skin because they’re loaded with both vitamins C and A. They also have some vitamin K, which is essential for healthy blood vessels that lie under the skin, plus B vitamins and fibre. Red sweet peppers are also low in calories — perfect for any diet.

Pro tip: Try green, yellow, and orange sweet peppers for a little variety. They’re all delicious and chock full of nutrients.





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My contact

I am happy to hear from readers, and to know if any of my posts are useful to you. However, I am NOT medically-qualified, so cannot give medical advice. Verite Reily Collins Phone:  01865-343536

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