The Best Possible Foods for Healthy Skin - Step To Health

The Best Possible Foods for Healthy Skin

When you have a healthy diet, you’ll get younger looking, more radiant skin. Chocolate, nuts, and broccoli provide important nutrients for skin health
The Best Possible Foods for Healthy Skin

Last update: 21 December, 2018

You can use all the creams and expensive treatments in the world, but to get healthy skin, you need to change your diet. In today’s article we’ll tell you what foods shouldn’t be absent from your table every day so you’ll look good on the outside, and feel better on the inside.

What foods are good for healthy skin?

Having good nutrition is fundamental to your health. This isn’t only related to the prevention or treatment of disease, but also about how you look. Your skin needs different nutrients in order to produce collagen and protect you from the elements.

With a healthy and balanced diet you’ll have younger, more radiant skin. Of course, you do need to add regular exercise and the occasional treatment like exfoliation and deep cleansing to your routine.


Some people consider this sweet to be “forbidden,” because they’re on a diet or they think it’s bad for their health. One thing needs to be explained, however: it all depends on the fat and milk content of the chocolate. That’s why we recommend eating bittersweet chocolate (with a higher percentage of cacao).

Cacao contains flavonoids, antioxidants, and beneficial fatty acids that moisturize your skin, provide greater elasticity, and nourish it deeply. In addition, the components of cacao delay premature aging and protect your skin from ultraviolet rays.

2-Olive oil

This is one of the most beneficial oils in the world, and it’s also found in the “Mediterranean diet,” which makes it very easy to obtain. Olive oil provides large amounts of omega-3 and 6 fatty acids, as well as vitamins E and K. These nutrients act as antioxidants by eliminating toxins from the body and leaving your skin looking better than ever.

We recommend adding olive oil to salads and other dishes. Always choose the extra virgin variety because it contains more polyphenols that fight against the effects of free radicals.


As a matter of fact, the entire family of cabbage, or cruciferous, vegetables, will promote healthy skin. This is thanks to the antioxidants and vitamins that they contain. In the case of broccoli, its high vitamin C content promotes the production of collagen, which makes your skin more elastic.

Broccoli also contains vitamin E that protects your cellular membranes from UV radiation. You can enjoy broccoli in many different ways, such as in salads, quiches, with eggs, in soups, or casseroles.

4-Cold water fish

Within this group, you’ll find salmon, tuna, sardines, and herring. All are excellent sources of omega-3 fatty acids, which is an essential nutrient that repairs damaged skin cells. It also adds elasticity to the skin while reducing the appearance of wrinkles.


If you want your skin to be smooth and blemish-free, there’s nothing better than eating nuts, including: almonds, hazelnuts, and walnuts. These contain plenty of vitamin E, which neutralizes the harmful effects of free radicals (responsible for dull, lifeless skin).

Almonds in particular provide you with vitamins A, E, and F to reduce premature aging. They also contain folic acid, which is ideal for oily skin that is prone to acne. And that’s not all: zinc reduces the degeneration of the elastic fibers in your skin and prevents your cells from becoming dehydrated by storing more water.


One of the main characteristics of this popular orange vegetable is that it contains plenty of beta-carotene. This antioxidant is converted into vitamin A in the body, which helps repair your tissues and protect the cells from exposure to the sun.

7-Red bell pepper

Just like carrots, bell peppers contain a lot of beta-carotene (which is why they’re red). They also have lots of vitamins B6 and C, to improve blood flow to your skin. They prevent the appearance of wrinkles and blemishes, and are great antioxidants. Bell peppers are ideal for having healthy, smooth, and youthful skin. Another vegetable with similar properties is the tomato.


Most fruits are good for your skin. This is because they have plenty of water, fiber, and phytochemicals that allow your skin to maintain hydration and eliminate toxins at the same time. Some of the most recommended are apples, watermelon, pears, and melon.

The best thing is that fruits have almost no calories, they satisfy your appetite, and they quench your thirst. This is why you can’t eliminate fruits from your diet. At the same time, it’s a good idea to consume more citrus fruits like lemon (especially on an empty stomach) because they allow you to eliminate the waste products clogging your pores and show off more radiant skin.

9-Whole grains and seeds

You need plenty of selenium to have healthy skin. You can find this mineral in whole grains made from unprocessed flour. Selenium protects your skin from environmental damage and UV radiation. It also promotes greater elasticity.

As for seeds, pumpkin seeds are the best choice because they contain beta carotene and zinc. Both of these nutrients protect your cellular membranes and increase your production of collagen.

  • Perez-Jimenez, F., Alvarez De Cienfuegos, G., Badimon, L., Barja, G., Battino, M., Blanco, A., … Visioli, F. (2005). International conference on the healthy effect of virgin olive oil. European Journal of Clinical Investigation.