Healthy Skin: Nutrition and Skin Care Tips for Lasting Results

You might think of skin care as just the creams, serums and lotions that are applied to the body. But what you put into the body can be equally important. Whether you are looking to support your skin after recent weight loss or are starting to see fine lines, sun spots or dullness you’d like to address, healthy skin can start from the inside out. Here’s how the right nutrition can be an essential element to supporting healthy skin.

Why Nutrition Matters for Healthy Skin

Your skin is a living, dynamic organ — and it has a tall order to fill. It has to protect what’s inside your body and fight against outside elements like sun, wind and cold. It has to repair and renew itself, manage inflammation and maintain barrier function while responding to UV and environmental stressors.¹ Not to mention keeping the reflection in the mirror happy. All of these tasks require adequate fuel and the necessary building blocks to keep the skin strong, smooth and healthy.

Top nutrients for healthy, radiant skin

You may take steps to improve your skin’s health and radiance by stocking your pantry and fridge with skin-supporting ingredients. Keep in mind that skin-focused nutrition is about more than just eating the occasional vegetable or popping a multivitamin. For lasting results, you’ll want to aim to regularly consume a broad range of skin-healthy whole foods loaded with essential nutrients that strengthen skin health at a cellular level.¹

• Fatty acids like omega-3 and omega-6s support the skin barrier, reduce inflammation and help maintain skin hydration and plumpness.
• Polyphenols (plant compounds) support skin repair and guard against oxidative stress and environmental stressors.
• Trace minerals such as copper and selenium protect against UV damage and support collagen development.
• Vitamin A supports skin cell growth and helps maintain skin turnover.
• Vitamin C supports collagen formation and provides antioxidant protection against UV damage.
• Vitamin D supports skin immunity and helps prevent UV damage to cells.
• Vitamin E reduces oxidative stress and inflammation and prevents collagen breakdown.
• Zinc supports wound healing and helps control inflammation and oil production.

While some topical skin care products may include key nutrients like vitamin C or trace minerals like copper, it may prove more beneficial to consume the nutrients, as the skin isn’t designed to take in nutrients like the digestive system. The molecules of nutrients may be too large or not effectively absorbed through the skin, making it better to be consumed than applied topically.¹

9 Foods to Support Skin Health

Looking to get that inner glow? While there are many foods that contain the skin-healthy nutrients listed above, here are nine skin superfoods to add to your daily diet for strong, healthy skin.

Avocados

Avocados are rich in healthy fats, antioxidants and vitamins C and E that nourish the skin from within. These nutrients help lock in moisture and protect against environmental damage, which can lead to a hydrated, radiant complexion.² 

Try pairing avocados with scrambled eggs atop whole wheat toast or as a part of a healthy salad.

Blueberries

Whether fresh or frozen, blueberries are packed with vitamin C and antioxidants that help protect the skin from free radical damage. Regularly eating blueberries can help prevent premature aging, boost collagen and promote skin elasticity.²

You might consider adding fresh or frozen berries to yogurt, smoothies or salads, or enjoy as a healthy dessert treat.

Dark, leafy greens

Dark, leafy greens like spinach and kale are packed with skin-healthy vitamins A, C and E. They also contain anti-inflammatory antioxidants that nourish and protect the skin. Adding greens to your diet can help brighten your complexion and keep your skin looking clear and youthful.²

Sauteed greens may pair well with lean proteins, or enjoy them raw as a salad base. Not a fan? Dark, leafy greens may be easy to hide in a berry smoothie or in baked goods.

Dark chocolate

Dark chocolate (look for chocolate with at least 70% cocoa) is rich in flavanols, which are powerful antioxidants that protect skin cells by fighting off toxins and reducing inflammation. Dark chocolate also contains nutrients like calcium, iron and vitamins A, B1 and C, which help reduce wrinkles, protect against sun damage and improve skin hydration.³

You may enjoy small doses of dark chocolate in trail mix, as a shaved topping on yogurt or in pre-portioned squares.

Fatty fish

Fatty fish like salmon are rich in omega-3 fatty acids that keep skin hydrated, smooth and resilient. Regularly eating omega-3-rich fish can reduce inflammation and promote clear, calm skin — especially helpful in combating skin irritations like eczema.²

Whether pan-fried, baked or barbecued, fatty fish may be enjoyed as a main dish, added to pasta or as a protein topper to a healthy salad.

Green tea

Your morning matcha may be helping your skin glow. Green tea is rich in catechins, which are antioxidants that offer anti-inflammatory benefits to reduce redness and irritation, as well as antibacterial properties that help fight acne and unclog pores. Green tea’s vitamins B2 and E support skin elasticity, hydration and cell renewal while its natural tannins reduce puffiness and dark circles around the eyes.⁴

Try green tea hot, iced or added to a latte, smoothie or baked goods.

Nuts 

Nuts are rich in healthy fats, vitamins, minerals and antioxidants that help nourish and protect the skin. Omega-3 and omega-6 fatty acids in nuts help maintain hydration and strengthen the skin barrier while antioxidants like vitamin E and selenium defend against UV damage and premature aging. Regularly eating a variety of nuts may improve skin elasticity, reduce inflammation and support a smooth, more radiant complexion.⁵

Nuts may be enjoyed on their own, sprinkled into salads or added into baked goods.

Sweet potatoes

Sweet potatoes are rich in beta-carotene, a nutrient your body converts into vitamin A. This nutrient helps protect the skin from sun damage and supports healthy cell turnover.² 

Try sweet potatoes baked whole, oven-roasted or pureed into a hearty soup.

Watermelon

Watermelon is packed with skin-loving vitamins A, C and E that help repair UV damage, fade dark spots and protect against free radicals. Its high water content also makes it soothing and hydrating, helping smooth fine lines. Even the seeds of watermelons are skin-friendly, as they are rich in proteins, fatty acids and ceramides that support collagen production and keep skin plump and nourished.⁶

While it may be hard to beat a slice of fresh watermelon, you may also add watermelon to smoothies, salsas and salads.

While it is important to add foods that support healthy, radiant skin, it can also be wise to cut back or eliminate foods that may trigger skin issues. Common dietary triggers may include:⁷

• Dairy products. For some, dairy products like milk, cheese and ice cream can aggravate acne-prone skin.
• Excess alcohol or caffeine. Excessive alcohol or caffeine consumption can lead to skin dullness, dehydration and premature signs of aging.
• High-glycemic foods. Foods that can cause blood sugar spikes — like white bread, boxed cereals and sodas — can trigger skin inflammation.
• Processed and fried foods. Foods like chips, French fries and processed meats can increase inflammation and contribute to breakouts.

Try making some skin-healthy diet swaps that may help improve your inner glow.

Skin Care Practices to Complement Your Nutrition

While what you eat has a significant impact on your skin health, what you put on your skin matters too, and it doesn’t have to be complicated. The American Academy of Dermatology Association recommends the following basic skin care tips for healthy skin:⁸

• Apply a broad-spectrum sunscreen every day to prevent UV damage.
• Look for noncomedogenic skin care products that won’t clog pores.
• Remove dirt, oil and makeup from your skin with a gentle cleanser no more than twice a day.
• Use a moisturizer to lock in hydration.

If you’re looking for additional help achieving healthy, radiant skin after weight loss or as you get older, a dermatologist can evaluate your skin and recommend specific products like peptide serums or Retin-A® or treatments like chemical peels or microdermabrasion that may address skin care concerns like fine lines, hyperpigmentation or dullness.⁷

Holistic Lifestyle Tips for Healthy Skin

Even with skin-focused nutrition and a strong skin care regimen, other lifestyle factors can derail getting a radiant glow — like not getting enough sleep, being dehydrated or dealing with chronic stress. Luckily, there are steps you may take to ensure your lifestyle is helping support your skin health.

Stay hydrated

Staying hydrated is a simple step you can take to support your skin. Aim to consume about 1 ounce of water per pound of body weight over the course of the day. Here are other steps you may take to improve your skin’s hydration:⁷

• Add in hydration-rich foods like cucumber, watermelon and oranges. 
• Consider a humidifier during cold or drier months.
• In addition to just water, get added skin and hydration benefits by drinking green tea or coconut water.
• Limit excess alcohol and caffeine, which can dehydrate the skin.

With water making up 60% of your body weight, hydration is vital for keeping your skin smooth, strong and protected.⁷ 

Strive for quality sleep

A good night’s sleep doesn’t just ward off undereye circles. Getting seven to nine hours of sleep a night gives your skin time to repair, regenerate and produce collagen, resulting in a healthy glow.⁷ 

• Encourage deeper sleep by keeping your room cool (65 to 68 degrees Fahrenheit).
• Limit caffeine and alcohol intake in the afternoon and evening to prevent sleep disruptions.
• Sleep on your back if possible to avoid face wrinkles.
• Turn off tech devices at least an hour before bed.

Working toward consistent, quality sleep is one of the best things you can do for your skin and overall health.⁷

Decrease stress

Chronic stress can disrupt your inner calm and your goal of clear skin. High levels of stress may lead to increased cortisol, which can cause inflammation, acne and premature aging. While removing stress completely may not be possible, finding healthy ways to manage it is.⁷

• Consider stress-reducing treatments like massage, facials or acupuncture.
• Practice mindfulness or meditation.
• Prioritize daily exercise to reduce cortisol and improve circulation.
• Set boundaries with work, family or social media use to help protect your peace.

Learning ways to manage and reduce stress may not only help improve your skin but also provide whole-body benefits. 

Start Your Path to Healthy Skin

Achieving healthy, radiant skin isn’t just about what you put on it. It’s also about what you put into your body and how you care for yourself. A balanced diet rich in antioxidants, healthy fats and vitamins, combined with consistent skin care and holistic lifestyle habits like quality sleep and stress management, can help your skin look and feel its best. Begin today by choosing one or two small changes that can start you on the path to healthy, glowing and resilient skin.

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The CareCredit credit card makes it easy to pay for dermatology visits, over-the-counter treatments and prescription medications at locations within the CareCredit network.* Start enhancing your skin today and find a dermatologist near you that accepts CareCredit. Continue your wellness journey by downloading the CareCredit Mobile App to manage your account, find a provider on the go and easily access the Well U blog for more great articles, podcasts and videos.

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Author Bio

Kate Bayless is a health and wellness freelance writer with 20 years of experience. Her work has appeared in Parents, Women’s Health, Beachbody and OpenFit.