Lifestyle 10 Foods for Beautiful Skin 6/19/2023 | By Kari Smith To beautify your skin, you can opt for cosmetic improvements like applying makeup, purchasing expensive facial care products, or opting for plastic surgery – or you can obtain a healthy, natural glow by choosing the best foods for beautiful skin. Our skin, which is the largest organ of our bodies, is constantly shedding old skin cells and generating new ones, and many healthful foods contain specific nutrients that can help support that process. We often hear that consuming unhealthy foods (like alcohol, excessive sugar, or fried, greasy foods) can cause skin irritation or breakouts. Eating healthy foods not only creates favorable conditions for beautiful skin, it also benefits your physical and mental health. So try adding these 10 foods and their culinary cousins, as well as plenty of water, to your regular rotation. You’ll enjoy healthier skin and other feel-good benefits. Top foods for beautiful skin 1. Salmon Salmon contains Omega-3 fatty acids, which have anti-inflammatory properties and can alleviate skin conditions such as eczema and psoriasis, help preserve collagen in the skin, and improve its firmness. Omegas are also thought to make your skin less sensitive to the sun’s UV rays. Other fatty fish, such as mackerel and herring, as well as bluefin and albacore tuna, sardines, and plant-based options like ground flaxseed, chia seed, edamame, and almonds also contain omega-3 fatty acids. 2. Spinach Not only could spinach help with good vision and support energy levels and heart health, the chlorophyll-rich leaves also pack a bunch of beta carotene and lutein, both of which support skin cell development and skin tone. Eat it raw in a salad or smoothie for maximum benefit. Not a fan of spinach? Kale, papaya, sweet potatoes, and pumpkins share some of the same skin-benefitting nutrients. 3. Oranges Vitamin C is well-known for boosting the immune system, but it also is used for healing and for producing collagen, which helps our skin look “plumped” and helps to strengthen capillaries, which are the blood supply that nourish our skin. Blueberries, broccoli, strawberries, papaya, and kiwi fruit have similar nutrients. 4. Sweet Potatoes Did you know your body does not make its own Vitamin A? These orange potatoes are an excellent source of beta carotene, a carotenoid which can be converted into Vitamin A in your body. Its antioxidant properties can help protect from sunburn, cell damage or death, dry skin or wrinkles. In addition to acting like a natural sunscreen and perhaps protecting your skin from sun damage, large amounts of beta carotene can actually give your skin a slight warm, orange color to your skin. So skip the self-tanner, and instead, stock up on sweet potatoes, carrots, oranges, and spinach! Related: More ideas for naturally healthy skin 5. Bell peppers Red and yellow bell peppers are also a great source of beta carotene and Vitamin C, both of which have been mentioned above. Vitamin C is also necessary to build collagen in your body, which is a protein that helps keep your skin strong. Sliced sweet rainbow bell peppers are one of my favorite snacks. They’re so sweet and crunchy that you don’t even need an unhealthy dip to accompany them! They’re also great cut up on salads, added to omelets, and chopped and thrown into sauces and soups. 6. Seafood In addition to other healthy nutrients, seafood is a great source of selenium. Although selenium isn’t heard of as commonly as some other vitamins and minerals, it’s an anti-oxidant that may help prevent skin cancer and sun damage. Have a seafood allergy, or just not a fan? Brazil nuts are a great source of selenium (about 420 mg in about 6 nuts) – in fact, they are thought to be the food highest in selenium. Broccoli, eggs and tomatoes are also good sources. 7. Tomatoes Speaking of tomatoes – they also contain the antioxidant lycopene, which can help improve skin smoothness. Think pink or red: pink grapefruit, pink guava, watermelon, red peppers, and red cabbage are also great sources of lycopene. Guava, asparagus, and carrots also contain lycopene. Related: The skin-and-stress connection 8. Avocados Foods high in Vitamin E, such as nutrient-rich avocados, help to prevent cell damage in the skin and can improve elasticity and firmness of skin health, according to some studies. They’re also a source of monosaturated fat (which protect against heart disease and may lower blood pressure), folate, fiber, and minerals such as iron, copper, and potassium. Nuts such as almonds, hazelnuts, and pine nuts are also high in Vitamin E. 9. Walnuts Why walnuts? They have a higher levels of Omega-3 and Omega-6 fatty acids than most other nuts. They also contain selenium, zinc, protein, fiber and healthy fats. They can easily be chopped up and added to breakfast cereal, oatmeal, granola, salads, smoothies, homemade breads, and more. Almonds and cashews have similar nutrition, but contain more minerals whereas walnuts pack more Omega-3 fatty acids. Interestingly, soy flour, pistachios, and Dijon mustard share similar nutrition profiles. 10. Broccoli I may have had to be reminded to eat my broccoli growing up, but these days, I don’t have to be asked twice. My favorite way to prepare it is to spray a light coat of olive oil, then simply top with salt and pepper and cook in the air fryer. Not only am I rewarded with a crispy, roasted treat, but the zinc, Vitamins A and C, and lutein help to protect my skin from oxidative damage. Another hard-to-say broccoli stand-out is sulforaphane, which may even have anti-cancer properties and protect against sun damage. This healthy, skin-beautifying substance can also be found in cabbage, cauliflower, and kale. Resolve to include these foods for beautiful skin your daily diet, and see what these natural cosmetic improvements can do for you! Read More Kari Smith Kari Smith is a frequent contributor to Seniors Guide, helping to keep those in the senior industry informed and up-to-date. She's a Virginia native whose love of writing began as a songwriter recording her own music. In addition to teaching music and performing in the Richmond area, Kari also enjoys riding horses and farming.