Foods that Feed Your Skin and Health

Some medical experts have likened our skin to a window that reveals what’s going on inside our bodies. The health of our skin is a strong indicator of how healthy we are overall.

One of the most effective ways to improve the health of our skin is by eating foods that support this extremely large organ. Just like everything else in our bodies, our skin needs certain nutrients to function and fight the aging process.

Some skin conditions have even been directly linked to diet. For example, skin tags are closely associated with diabetes mellitus and glucose intolerance. A natural skin tag remover can take care of growths that already exist, but adjusting your diet can also help reduce future growths.

By upping your intake of the foods below, exercising three or more hours a week and getting at least seven hours of sleep a night you’ll see a significant improvement in the health of your skin.

Foods to eat for healthy skin


Free radicals are atoms that have an odd electron count. Unlike regular atoms, they can do significant damage or even kill cells. One of the most affected parts of the body is the skin.

Antioxidants keep free radicals in check. These molecules are able to stop free radicals before they do too much damage. Antioxidants are found in many foods, and Vitamin C in particular is beneficial for protecting the skin from free radical damage. It’s best to eat antioxidant-rich foods in their raw form that way no antioxidants are lost in the cooking process.

Many whole foods provide a healthy dose of antioxidants, but the ones you want to chow down on for healthy skin include:

  • Blueberries
  • Citrus fruits
  • Broccoli
  • Carrots
  • Spinach
  • Sweet potatoes
  • Tomatoes
  • Green peppers
  • Strawberries
  • Cantaloupe
  • Kale
  • Avocado
  • Green tea


Working as many fruits and vegetables into your daily diet as possible is going to ensure you have enough antioxidants to protect and support your skin.

Omega 3 Fatty Acids

The bottom layer of the skin is actually made up of subcutaneous fat. It’s one instance when fat is a really good thing for the body, and a certain type of fat is also good for the skin. Omega 3 fatty acids are a healthy fat that supports cell membranes. The membrane has a number of functions, including water retention in cells. When the cells are able to hold water more readily your skin is better moisturized.

Common sources of omega 3 fatty acids include:

  • Salmon
  • Tuna
  • Walnuts
  • Flax seed

Another great health benefit of omega 3 fatty acids is that they help protect the heart against a variety of diseases.

Whole Grains

Refined grains (i.e. white bread and pasta) can increase insulin, which isn’t good for the skin. Whole grains on the other hand are a great source of the antioxidant Vitamin E and fiber. Fiber aids in digestion so that nutrients are better absorbed by the body. When you’re getting more nutrients your skin will feel, look and function better.

Wheat germ is particularly good for the skin. It’s a part of every whole grain, and even though it’s very small it packs in a huge amount of vitamins and minerals. Wheat germ is easily one of the best sources of vitamin E. You can get 15% of your daily recommended amount in just two tablespoons.

Lean Protein

Protein is the building blocks for muscles, but it’s also important for skin growth. Lean proteins are a healthy source of amino acids, which are needed to create collagen and elastin in the skin. Collagen supports skin and provides strength while elastin gives it elasticity.

You can get lean protein from:

  •  Chicken
  •  Turkey
  •  Soy
  •  Legumes
  •  Shrimp
  •  Eggs
  •  Pork loin
  •  Fish


A Word About Water

Dehydration is seriously bad for the body, and the skin is where signs of dehydration are the most apparent. Even though water is vital for basically every bodily function, researchers have found that around 75% of Americans are chronically dehydrated.

When you don’t have enough water in your system the skin will look dry and dull. Someone who’s well hydrated will have plumper, more supple skin. Aim to get at least eight to 10 cups of water every day to stay well hydrated from head to toe.

The more whole foods you eat the healthier your skin will be.

About the author

Hi! Thanks for visiting my blog! I believe in living green, organically, and natural in every aspect of our lives. My mission is to help educate you on how to live green, help save our environment and to help you and your family live a happier, healthier life!

7 thoughts on “Foods That Feed Your Skin and Health!”

  1. Pingback: 5 Most Important Rules to Keep Your Skin Hydrating

  2. Anya@Prepare+Nourish

    Using food as medicine is so important. I always appreciate your well-researched posts. Thanks for sharing at Simply Natural Saturdays, Marla.

    1. Hi Anya,
      Yes I agree totally that food as medicine is so important. So glad to be part of Simply Natural Saturdays. Thanks for hosting and reading my article. Have a healthy happy blessed weekend! Marla

  3. Very good blog. Eating real food is amazing for our bodies. My skin is smooth and the acne is gone! I’m very glad I’ve changed my lifestyle years ago. 🙂

    1. Hi Handy,
      Thank you so much for your compliments on my blog. Real food makes such a difference in our all over health – skin and every function. Thanks for reading my article, commenting and please check back for regular updates. Marla

  4. Thank you for this. That’s an absolutely amazing photograph/graphic! Kudos on your skill in creating it! Really got my attention. Some of these things I knew about–such as hydration and the value of antioxidants for optimum skin health. But I didn’t know that wheat germ was particularly good for the skin. Makes perfect sense, though, when you factor in the Vitamin E.

    I’m especially intrigued by the paragraph on skin tags. I did not know they were related to diabetes. Could you provide a link to your source(s) on that, please? I’d like to explore that info further.

    Thanks again for this article. Our skin protects us from so much. Can’t do enough good for it, can we?

    1. Hi Kathryn,
      Glad you found my article helpful. Here is a link to some information about skin tags & diabetes —
      I hope those links help. I did not realize that myself until I researched it. My website has taught me many things that has been helpful in my own life when researching.
      Thanks so much for reading my article and commenting. You are such a faithful follower and I appreciate it so very much. Have a healthy happy blessed day! Marla

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