A Dietitian’s Guide on Foods that Promote Beautiful Skin

Eating these foods can give your skin a beautifying boost!

Sriracha Salmon Power Bowl

No matter how much money you spend on beauty products, it will likely go to waste if you aren’t taking care of your skin from the inside out. What you eat makes a huge difference in your skin’s appearance and texture. For this reason, it’s important to focus on eating a balanced diet filled with nutritious foods.

Key vitamins and minerals like vitamins A, B2, B3, B6, C, D, E, zinc, and omega 3 fatty acids are important for optimal skin health and function. Here’s a list of foods that combine these important nutrients to help you achieve your skin goals.


14-Day New You Detox Challenge

Berries are antioxidant powerhouses packed with awesome nutrients like vitamins C, D, and E. They may reduce skin wrinkling, as their antioxidants help control free radicals which cause skin damage. They also protect your skin from the damaging effects of the sun.

Fun fact: blueberries are vascular constrictors. This means they help decrease redness and discoloration. Whether you go for strawberries, blueberries, or even raspberries, you’ll be treating your skin right by choosing these little but powerful fruits!

Get more berries in your diet by trying our delicious Blueberry Chia Seed Pudding!

Dark Leafy Greens

spicy kale salad

Dark leafy greens are chock full of nutrients that are essential for healthy skin. They contain lutein, a type of antioxidant, that is important for normal skin cell development and healthy skin tone. Kale is especially high in lutein, so it’s always a good choice.

Check out our Spicy Kale Salad with Chickpeas & Maple Dijon for a nice healthy glow.


Our tasty overnight oats recipe is loaded with sweet, satisfying flavor!

Bananas are a particularly powerful beautifying fruit due to their vitamin A, C, and potassium content (all important for skin health). These tropical fruits are said to nourish your skin and keep it hydrated, both when eating them as well as applying mashed bananas to the skin. Mashing a banana and combining it with a teaspoon lemon juice and a teaspoon honey is a great way to create a healthy and moisturizing treatment.

You can’t go wrong with this decadent Peanut Butter Banana Overnight Oats recipe, either!


This Sriracha Salmon Power Bowl makes a great lunch or dinner!

Seafood is full of important fatty acids that support glowing, moisturized skin. These omega 3 fatty acids are said to help increase skin thickness and smoothness by strengthening the bonds between skin cells. These bonds are also important for locking in moisture and keeping you looking fresh and dewy!

There are a number of tasty seafood options to choose from, but salmon is one of our favorites!


overnight oat recipes for busy mornings

Oats are an amazing, fiber-rich whole grain. They contain vitamins and minerals that support skin health, and they’re also high in zinc, so oats can help detox and rejuvenate your skin. They even help to reduce water retention in the body, thus reducing any swelling on the face and under the eyes.

Check out our list of 55 Healthy Overnight Oat Recipes to always have a go-to oat dish!


banana walnut overnight oats

Walnuts are an excellent plant source of omega-3s. These omega-3 fatty acids help lock in moisture to give you a glowing look. They also provide important B and E vitamins for your skin. These vitamins are important for skin regeneration, therefore reducing wrinkles and fine lines.

Walnuts make a great snack on their own, as a salad topping, or even on top of oatmeal! Try our Banana Walnut Overnight Oatmeal to start your day off right.

Citrus Fruits

citrus and walnut salad

Citrus fruits are known for their tangy flavor, which can be attributed to their acidic antioxidant compounds. The detoxifying vitamins in citrus fruits help to fight off external toxins and repair skin. Vitamin C is known for its skin healing properties, which means it keeps your skin looking rejuvenated and strong. Citrus fruits have even been shown to helps form important skin building blocks, collagen and elastin, which will keep your skin looking younger.

Citrus is another food that is delicious on it’s own, but we love it in this Citrus and Walnut Salad


Our quick and easy southwest cucumber avocado salad is a must-make this Summer!

Along with nuts, avocados are packed with healthy polyunsaturated fats, vitamin C, and vitamin E. All of these components have been shown to support skin moisture, prevent wrinkles, and strengthen skin. They also pack compounds that may even protect your skin from sun damage.

Our avocado-based DIY 2 Ingredient Hydrating Face Mask will give your skin a healthy boost from the outside in! Eat more avocado by trying our quick and easy Southwest Cucumber Avocado Salad


blueberry, mint and flax seed smoothie

Flaxseeds are also high in omega-3s, and they also contain antioxidants and important compounds called lignans. Lignans can help heal broken blood vessels and renew skin cells, which helps in the prevention of fine lines and wrinkles. These amazing little seeds have also been shown to help keep skin tight and lessen sagging with age- keeping you looking young and glowing!

Throw a few flax seeds into this tasty Wild Blueberry, Mint, and Flax Seed Smoothie!


coconut mango ice cream

Eating coconut can boost oxygen in the skin, which keeps our skin looking supple and lively by promoting blood circulation. The better our circulation, the more oxygen gets to our cells- including our skin cells! Coconut also contains many compounds that support anti-aging and skin hydration.

Check out our Coconut Mango Ice Cream for a beautifying sweet treat.

Prevention is key when it comes to skin health, so get started today! Be proactive with your wrinkle prevention and healthy glow by eating a balanced diet filled with some of the foods mentioned above. 

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Kelsey Butler, MS, RDN

Kelsey Butler is a Registered Dietitian and recipe developer. From a young age, Kelsey found a love for creating delicious recipes. Now, with a Master's in Nutritional Sciences, Kelsey uses her culinary skills to create healthy and unique recipes for many different diets. She is passionate about creating a healthy relationship with all foods and recipes that everyone can enjoy. Kelsey has a passion for cooking, but she also enjoys the outdoors, staying active, and traveling. She is currently living with her partner in New Zealand.

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