Top 5 Foods for Beautiful Skin

Dr. Sacha Obaid, Board-Certified Plastic Surgeon Serving Dallas, Plano, Southlake, and Nearby Fort Worth, Texas


By Sacha Obaid

There are many creams, procedures, and cosmetics you can use to enhance the appearance of your skin; but nothing works better than a diet that includes the right foods for beautiful skin. Feed your skin the vitamins and minerals it needs! Hydration is also a common theme when it comes to the health and appearance of your skin since beautiful, healthy skin is firm and well hydrated. Here are the top five foods you should include or avoid in your diet to get beautiful, radiant skin.

1. Chocolate

We’ve all heard that chocolate is actually bad for your skin and can cause you to break out, but it turns out cocoa actually hydrates your skin. Dark chocolate works especially well because it contains flavonols, a type of antioxidant. Experts recommend dark chocolate that is at least 70% cacoa. If you don’t like sweets, there are cocoa-rich body creams available, and fruits such as blueberries, raspberries, cherries, and oranges are also rich in flavanols.

2. Almonds

Foods that are rich in vitamin E such as almonds help defend against sun damage. Most procedures designed to beautify the skin are aimed at correcting damage to the skin; preventing sun damage from occurring in the first place will keep your skin unmarked and wrinkle-free without needing a facelift. Other foods rich in vitamin E include avocados, hazelnuts, and sunflower and corn oils. As an added bonus, vitamin E is another antioxidant, which keeps arteries clear of free radicals and can help to prevent cancer.

3. Salmon

Fish like salmon have high levels of omega-3 and other essential fatty acids. Omega-3 fatty acids regulate oil production in your skin, preventing it from getting dry or flaky. Omega-3 fatty acids are one of the best options for skin care as it not only prevents skin damage, but also helps to repair the skin. Ultraviolet ray exposure of the skin causes the production of free radicals, which damage cell walls including those of the skin. Omega-3 is another antioxidant that eliminates free radicals and prevents the release of enzymes that can destroy collagen, which will help prevent sagging skin and wrinkles. Finally, fatty acids act as anti-inflammatories and can relieve conditions such as rosacea or psoriasis. If you don’t like fish, try linseed oil or flaxseed oil.

foods for beautiful skin4. Sweet Potatoes

Sweet potatoes are high in vitamin C, which stimulates the production of collagen. Other foods rich in vitamin C include papayas, carrots, black currants, blueberries, and strawberries. If you’ve ever had collagen injections you know higher levels of collagen helps smooth out skin and fill out wrinkles. In fact, a study in the American Journal of Clinical Nutrition showed that subjects with a moderate intake of vitamin C (4 milligrams, or about one-half of a sweet potato) daily for 3 years showed an 11% reduction in the appearance of wrinkles.

5. Yogurt

The protein from dairy can promote firmer skin that is more resistant to lines and wrinkles. You’re better off eating Greek yogurt since it has twice the amount of protein as other yogurts. Yogurt is also rich in zinc, which helps to reduce damage to the skin from the sun. Most sunblock actually use zinc oxide as the primary ingredient to protect your skin. Wheat germ, liver, and oysters are also foods that contain zinc.