Best Foods for Healthy Skin: How Nutrition Affects Aging and Glow

Learn which vitamins, minerals, and healthy fats that nourish your skin from the inside out.

Many people find that the appearance of aging skin — wrinkles, thickening, discoloration, and decreased elasticity — is one of their biggest beauty concerns. While genetics largely determines when your skin starts to show these signs of aging, and the extent to which it shows them, environmental damage to your skin, as well as damage you cause yourself through lifestyle choices, can greatly accelerate this process. 

Skin damage occurs as a result of oxidation, a chemical process in which unstable molecules called free radicals steal electrons from healthy cells. The most damaging oxidative stressors that we expose ourselves to are smoking and sunlight. 

Aside from staying away from cigarettes and using sunscreen when you go out, the next best thing you can do for your skin’s health is to eat a diet rich in antioxidants. These are nutrients that work to defend your body’s cells — including skin cells — against the damage of oxidative stress. You’re probably familiar with some antioxidants, such as vitamin C, vitamin E, selenium, and vitamin A (in the form of beta-carotene).  Others, which you may be less familiar with, are collectively known as phytochemicals (there are hundreds of them), and they are found in foods such as fruits, vegetables, nuts, seeds, and beans. 

Key Nutrients for Beautiful, Healthy Skin 

To keep your skin well-protected and nourished, and to extend its youthful appearance, focus on the foods that are good sources of the following nutrients: 

Vitamin C 

Vitamin C is involved in the production of collagen (which keeps skin firm) and protects cells from damage caused by free radicals. Scientific studies have found that when lab animals eat vitamin C — fortified food, their skin is better able to fight oxidative damage. It’s important, then, to replenish your skin’s vitamin C stores every day by eating plenty of fruits and vegetables. Good sources include bell peppers (red, green, and yellow), broccoli, brussels sprouts, cantaloupe, mangoes, citrus fruits, pineapple, snow peas, strawberries, tomatoes, and watermelon. 

Vitamin E 

Vitamin E helps protect cell membranes and guards your skin against damage from the sun’s UV radiation. Some research has suggested that vitamin E may work in combination with vitamin C to provide an extra degree of anti-aging skin protection. It’s best to stick with food sources like wheat germ, fortified whole-grain cereals, nuts and seeds, olive oil, avocado, Swiss chard, and spinach, as well as a moderate amount of vitamin E found in a multivitamin. 

Beta-carotene  

Beta-carotene, a powerful antioxidant that the body converts into vitamin A, plays a key role in the growth and repair of skin tissues. It also helps protect your skin against everyday sun damage. The best way to get it is through colorful foods like apricots, cantaloupe, carrots, red bell peppers, mangoes, pumpkin, and sweet potatoes—providing a safe and delicious boost for glowing, healthy skin. 

Selenium 

Selenium is an antioxidant mineral that helps protect the skin from oxidative stress while supporting firmness and elasticity. The best way to get it is through selenium-rich foods like Brazil nuts (just 1–2 per day is plenty), tuna (canned light), crab, oysters, whole-wheat pasta and bread, lean beef, shrimp, turkey, chicken breast, mushrooms, and eggs  

Omega–3 Fatty Acids 

Although not classified as antioxidants, omega–3 fatty acids help maintain cell membranes so that they are effective barriers — allowing water and nutrients in but keeping toxins out. These healthy fats also reduce inflammation throughout the body, which may translate into fewer skin breakouts. Omega-3s also seem to offer skin protection against sun damage. In a study of skin cancer, people who ate diets rich in fish oils and other omega-3 fats had a 29 percent lower risk of squamous cell skin cancer than those who got very little omega-3 fats from food. Good food sources include wild salmon, herring, mackerel (but not king), sardines, anchovies, flaxseed, walnuts, and soybeans. 

Foods to Include Daily for Glowing Skin 

To keep your complexion radiant, aim to work these skin-friendly foods into your everyday meals and snacks: 

• Citrus fruits and berries – vitamin C for collagen production and antioxidant protection. 

• Leafy greens (spinach, kale, Swiss chard) – rich in beta-carotene, vitamin E, and other antioxidants. 

• Nuts and seeds (almonds, sunflower seeds, flaxseed, chia) – vitamin E and omega-3s to reduce inflammation. 

• Colorful vegetables (carrots, sweet potatoes, red peppers) – beta-carotene to help guard against sun damage. 

• Fatty fish (salmon, sardines, trout) – omega-3 fatty acids to keep skin hydrated and supple. 

• Whole grains (whole-wheat bread, oats, brown rice) – selenium and fiber for elasticity and overall skin health. 

• Legumes (lentils, beans, soybeans/edamame) – a mix of antioxidants, plant protein, and minerals. 

• Avocados and olive oil – healthy fats that support cell membranes and lock in moisture. 

Try to “eat the rainbow”: the wider the variety of colors on your plate, the more skin-loving nutrients you’ll get. 

Want more skin food inspiration? Check out my collection of skin-health recipes — delicious, nutrient-packed dishes designed to nourish your body and give your skin a healthy glow from the inside out.