9 Foods for Skin Care

In addition to caring for your skin externally with creams, you can also include some foods in your diet that helps you protect your body from the inside.
9 Foods for Skin Care
Karla Henríquez

Written and verified by the doctor Karla Henríquez.

Last update: 15 December, 2022

Every day, it’s becoming more and more important to take care of your skin.

After all, it’s exposed to the sun and the different toxins in the environment. It’s not enough to just use sunscreen, moisturizers or facials: the foods you eat also play an important role in skin care.

Remember the saying “you are what you eat?” 

In this article, we’ll share a simple list of foods that are useful to make your skin healthier and more radiant.

1. Water

Skin Care

This vital liquid brings multiple benefits, both for your health and beauty.

It’s useful to firm and detox your skin. Additionally, it delays the appearance of wrinkles and expression lines, at the same time it days the appearance of cellulite.

2. Carrots

Carrots are a source of vitamin A, which is in charge of, among other things, minimizing looseness in your skin and fighting wrinkles. 

It has a high beta-carotene concentration and lots of antioxidants. Therefore, it’s very useful when it comes time to protect your skin from UV rays and to fight against aging and skin deterioration.

It’s important to know that carrots not only take care of your skin, but also hugely benefit your general health to:

  • Strengthen your teeth.
  • Fight constipation.
  • Stimulate your appetite.
  • Work as a diuretic.
  • Provide potassium and phosphorus.
  • Strengthen your nails and hair.
  • Maintain great vision.

3. Tree Nuts

Tree Nuts

Tree nuts are a source of alpha-linolenic acid, a fundamental component for growth and cell reparation.

  • They are antioxidants that protect and revitalize your skin.
  • They also have high vitamin E levels, excellent to prevent the loss of elasticity in your skin and prevent various marks of aging.

If you eat these nuts every day, in addition to taking care of your skin, it’ll also give your body a burst of energy. Don’t hesitate to include them in your daily diet in moderation.

4. Cucumbers

As an excellent source of water, vitamins and minerals, cucumbers are highly recommended to hydrate and protect your skin.

  • They’re rich in antioxidants and vitamins A, C, and E.
  • They cause collagen and elastin production and serve to reduce excess oil in your skin because of their astringent properties.

This vegetable brings you many advantages, whether you drink it in juices or apply it in a mask onto your skin.

5. Citrus Fruits

Citrus Fruits

Citrus fruits have great rejuvenating powers due to their antioxidant and astringent functions.

Because of their high vitamin C concentration, they’re one of the main ingredients in cosmetic treatment formulas.

Eating them reduces expression lines and wrinkles, improving the texture of your skin, optimizing the quality of your complexion and minimizing irritation in sensitive skin.

Therefore, we recommend them to combat the signs of aging.

In order to not lose their great qualities, it’s necessary to keep citrus fruits in a cool place and not peel them until you’re going to eat them.

6. Oat Drink

The hydrating qualities of oats make a drink that’s well-known for skin care.

Oats hydrate, eliminate dead cells and reduce the production of blackheads and pimples.

7. Foods Rich in Omega-3 Fatty Acids

Foods Rich in Omega-3 Fatty Acids

Foods that contain omega-3 fatty acids help revitalize and rejuvenate your skin while protecting it from UV rays.

They are also emollients, moisturizers, and help fight against dryness.

You can find omega-3 fatty acids in foods such as:

  • Chia and flax seeds
  • Flaxseed oil
  • Fatty fish (tuna, salmon, sardines)
  • Soy

8. Dark Chocolate

At the store, there’s a large amount of beauty products that include this sweet ingredient.

This is because of their large amount of flavonoids, fatty acids, and antioxidants.

Chocolate with more than 70% cacao hydrates and softens your skin, fights free radicals, softens wrinkles and improves circulation.

In addition to consuming it, applying dark chocolate greatly benefits you by making your skin softer and reversing signs of aging.

9. Green Tea

Green Tea

We couldn’t leave out this liquid in our list of recommendations to take care of your skin.

Its high amount of antioxidants and flavonoids are very important in fighting aging. Plus, it also prevents inflammation and irritation and combats free radicals.

All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

  • Akdeniz M., Tomova Simitchieva T., Dobos G., Blume Peytavi U., Kottner J., Does dietary fluid intake affect skin hydration in healthy humans? a systematic literature review. Skin Res Technol, 2018. 24 (3): 459-465.
  • Carr AC., Maggini S., Vitamin C and immune function. Nutrients, 2017.
  • Rosenblat G., Meretski S., Segal J., Tarshis M., et al., Polyhydroxylated fatty alcohols derived from avocado suppress inflammatory response and provide non sunscreen protection against UV induced damage in skin cells. Arch Dermatol Res, 2011. 303 (4): 239-46.
  • Heinrich U., Neukam K., Tronnier H., Sies H., et al., Long term ingestion of high flavanol cocoa provides photoprotection against UV induced erythema and improves skin condition in women. J Nutr, 2006. 136 (6): 1565-9.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.