Sure, we all want healthy, glowing skin. But aside from stocking your bathroom shelves with dermatologist-developed clean skincare products, is your diet helping you conquer your complexion goals?

Of course, it’s not only important what you put onto your skin; how you nourish your body also largely factors into getting that elusive glow.

While we’ve discussed the benefits of supplements and other ingestibles before, let’s look at what foods you should add to your next grocery haul.

What Nutrients Are Good for Healthy Skin and Why?

Healthy skin is hydrated, balanced, and protected with the right nutrients.

It should come as no surprise that some of your go-to skincare active ingredients are also incredible for your complexion when you include them in your diet.

Here’s a closer look at some familiar nutrients that nourish your skin both inside and out, plus how exactly they promote skin health:

  • Antioxidants (such as vitamin C, vitamin E, carotenoids, and selenium): promote glowing skin, fight free radicals, protect against aging and cell damage
  • Collagen: reduces wrinkle formation, supports youthful-looking skin
  • Hyaluronic acid: provides hydration, plumps skin
  • Omega fatty acids: evens out skin tone, protects against UV damage

5 of the Best Foods for Healthy Skin

To complement your skincare regimen, here are some of the best foods to eat for healthy skin.

Pomegranate Juice

Remember the major pomegranate juice boom from a few years back? This darkly pigmented, tart drink still deserves its place in the spotlight due to its high antioxidant content. Not only is it one of the richest dietary sources of vitamin C—ideal for both pro-aging and immune-boosting benefits—but pomegranate juice also packs skin-protecting vitamin E and anti-inflammatory polyphenols.

Other antioxidant-rich foods: citrus fruits, berries, green tea

Bone Broth

Derived from animal sources like cows and chickens, bone broth is rich in both hyaluronic acid (a hydration powerhouse) and collagen (a protein with multiple pro-aging benefits). Whether you sip it on its own, include it as a soup/stew base, or cook grains with it, bone broth is arguably one of the very best foods for healthy skin.

Other foods that support hyaluronic acid production: sweet potatoes, leafy greens, tomatoes

Salmon

Salmon is among the best sources of omega-3 fatty acids, which promote smooth, even, hydrated skin. They can also help tame redness and reduce the severity of breakouts. Omega-3s are considered “essential” fatty acids since the body can’t produce them on their own.

Also, it’s worth noting that the perpetually youthful Victoria Beckham eats salmon every day. (If she’s not the perfect spokesperson for higher fatty acid intake, I don’t know who is!) But if a daily serving sounds like overkill, the American Heart Association recommends eating it twice weekly.

Otherwise, you can also look for a high-quality omega-3 supplement.

Other omega-rich fatty fish: sardines, albacore tuna, mackerel

Avocados

Luckily, this food favorite isn’t just delicious and nutritious, but also super beneficial for your skin. Avocados are a good source of vitamins C and E, the benefits of which we explored earlier. They’re also among the top dietary sources of healthy fat, which can boost skin elasticity. They may also protect against sun damage and resulting inflammation.

Tip: For your next brunch date, consider opting for a salmon avocado toast to make your skin and taste buds sing.

Other foods rich in healthy fats: extra virgin olive oil, nuts, seeds

Red Wine

Talk about saving the best for last! Rumor has long had it that red wine is good for your heart, but the same compounds behind that claim can also encourage better skin health. Red wine is rich in polyphenols—particularly resveratrol—which protects your skin and body alike against accelerated aging spurred by free radical damage.

Yet remember, excessive alcohol intake can, among other things, actually rob your skin of its luster. So moderation is key when it comes to reaping red wine’s skin benefits. One glass here and there should do the trick to get glowing while winding down.

Other foods with polyphenols: dark chocolate, cloves, chestnuts

Final Thoughts

Just as you opt for clean ingredients to boost your complexion, it’s equally important to prioritize skin and overall health alike with a healthy diet. When you feel good, you look good—and eating more of the right foods can help you achieve both.

Beautiful, hydrated, healthy skin may be an ideal, yet it’s completely within reach with the right inside-out regimen. And while this isn’t an exhaustive list of the best foods for healthy skin—luckily, there are many!—it’s a great starting point to love (and show love to) the skin you’re in.

Author Bio
Michele Ross is a beauty and lifestyle writer based in Los Angeles. She’s passionate about clean skincare and hiking in the California sunshine (with adequate SPF, of course).

By Kaitlyn McLintock

Here’s a fun (read: frightening) activity. Sit back and add up the amount of time you spend working on your computer on any given day. Take that number and add the amount of time you spend on your phone. Add any remaining screen time, including but not limited to Netflix binges, online shopping, and time spent scrolling through news sites. The number you end up represents how long your skin is being exposed to potentially damaging light emitted from digital devices. This high energy visible light (HEV light), otherwise referred to as blue light, could be affecting the health of your skin in more ways than one.

Research tells us that blue light can cause skin damage. More specifically, it can cause hyperpigmentation and premature signs of aging. It causes the former by inducing inconsistent melanin production in the skin. It causes the latter by exposing your cells to oxidative stress, or free radicals, which damage the collagen in your skin, leading to such signs of aging as fine lines, wrinkles, and sagging skin.

That’s the bad news, but there’s good news, too. There are steps you can take to minimize the effect of blue light. From keeping an eye on your screen time to using antioxidant-rich skincare products, keep reading to learn more about how to care for your skin in the digital age.

Reduce Screen Time (If You Can)

The first and most obvious step in protecting your skin from an exorbitant amount of blue light exposure is to minimize your screen time. Even though that’s not always feasible when it comes to professional life (especially if, due to recent events, your laptop has become your office), there are ways to stay conscious of the time you’re spending on screens for other reasons. For example, limit time spent scrolling through social media to a few minutes each day. Track your screen time on your phone. Schedule screen-free time in your calendar, so you feel the freedom to walk away from your computer for a specific amount of time. At the very least, switch your phone display to night shift, which minimizes the amount of blue light it emanates.

Make Sure You’re Getting Enough Sleep

Because there’s evidence that blue light disrupts our natural circadian rhythm (aka our sleep-wake cycle), it’s important to prioritize sleep, especially if you’re spending most of your day staring at a screen. After all, research links sleep deprivation with acceleration in physical signs of aging such as fine lines and wrinkles. Sleep deprivation could also harm our skin’s natural reparative processes, meaning damage and inflammation could ensue from not getting enough shut-eye.

Load Up on Antioxidant Protection

We’ve already discussed how blue light exposes your skin to oxidative stress, or free radicals, which can damage collagen and lead to physical signs of aging. Antioxidants prevent free radicals from damaging the skin, which is the reason antioxidant-rich ingredients are so prevalent in blue light skincare products.

The efficacy of antioxidant-rich skincare is exactly why Dr. Goldfaden formulated the Mist Rx Daily Nutrient Face Mist with aloe vera, kale sprout water, Kakadu plum, and plant & fruit stem cells—all of which have antioxidant properties to fight free radical damage, thus mitigating the harmful effects of blue light on our skin.

While these blue-light-blocking tactics are all worth practicing, it’s important to note that our main source of blue light exposure is from the sun (and no, sunscreen won’t necessarily protect your skin. Remember that sunscreen protects against UVA and UVB rays, not HEV…). This is something to keep in mind, lest we panic and blame our ceaseless Zoom meetings for damaging our skin beyond repair. It’s likely that our skin is happy and healthy if we remain conscious of our health and lifestyle habits, focus on getting good, quality sleep, nourish our skin with the right protective skincare products, and schedule regular check-ins with a dermatologist.

ABOUT THE WRITER:

Kaitlyn McLintock is a beauty and wellness writer based in Los Angeles. Her work has appeared in such publications as Popsugar, Byrdie, Hello Giggles, Who What Wear, and more. When she’s not writing, researching, and editing, or testing out the latest skincare and makeup products, she’s drinking coffee and spritzing Goldfaden’s Mist RX all over her skin.

At this point in quarantine, a sweet escape from your bucket list sounds heaven-sent and much needed. Let’s face it, travel blues are a real thing, especially for wanderers who live for passport stamps. Thankfully, the world of skincare provides a global beauty getaway within minutes. Exploring formulas and ingredients can take you to new places as you understand the origin and science behind those youthful, hydrating, and radiant results. International trips are officially on pause; however, experts agree, healthy, glowing at-home facials are timeless. Use your skincare routine to teleport you wherever your heart desires. Create a luxurious spa-inspired regiment with global beauty gems from different parts of the world. Since vacationing feels and looks different this year, get ready for a beauty voyage beyond your wildest dreams with an array of products. You’ll feel rejuvenated and refreshed as if you just got back from a peaceful trip. Let’s stamp our beauty passports with Mexico, Turkey, and South Africa with botanical-infused elements below. 

Bring to life at-home a relaxing aromatherapy facial massage from a five-star spa resort in Mexico. As you teleport yourself within a tropical atmosphere, prepare to enjoy a celebrity-approved skincare encounter.  Formulated with Alpha-Lipoic Acid, Co-Enzyme Q10, avocado oil, Dr. Goldfaden’s Overnight Creamy Facial Treatment ($85), will leave you with luminous, youthful-looking skin. The buttery texture comes from avocados found in west-central Mexico, where there are sunny skies year-round. Stroke your temples as you experience the super surge of hydration from the miracle jar. Along with powerful anti-aging and moisturizing benefits, the firming ingredients help reduce fine lines, while creating long-lasting hydration overnight. While the avocado oil boosts a dewy finish, it’s essential to know the other elements at play within this beauty buy. The Co-Enzyme also aids skin from pollution, while the alpha-lipoic acid reduces the appearance of puffiness. Begin to massage the creamy texture all over and watch the instant results flourish in less than 24-hours.

Next stop, Turkey! Famous for its sizzling hot summers, this destination requires a dose of hydration and coolness. Today, dark circles around the eyes due to lack of sleep are one of the most significant skincare concerns. Hence why we’re tapping into the country’s most celebrated fruit, apricot as a skincare superfood. As you envision yourself exploring the colorful vibrancy Istanbul has to offer, try Dr. Goldfaden’s Dark Circle Radiance Concentrate ($55). The eye cream is full of prestigious elements such as Soy Peptide, Arnica Tincture, Hyaluronic acid, and apricot kernels. Together the properties brighten, minimize darkness, puffiness, and fine lines, and provide a youthful-looking finish. The travel to the Mediterranean destination with this experience will simply be unforgettable. 

Visualize yourself on a South African safari. Take a moment to envision discovering the elephants, lions, cheetahs, giraffes, and zebras as well as other species. That’s right, one encounter with Dr. Goldfaden’s Ruby Crystal Power Exfoliator ($98) will take you there. Filled with South African Organic Red Tea Extract, Ruby Crystals, seaweed extract, and hyaluronic acid, this multi-purpose scrub does it all. Treat yourself to a weekly exfoliating treatment that removes dead skin, dirt, and oils for brighter, smoother, and more radiant skin. Rich with antioxidants and vitamins from the tea extract and ruby crystals, the cruelty-free exfoliatin also firms and soothes the skin.  

Here’s to taking more beauty-inspired trip worth your wild in real life soon, until then open your cabinets and explore the world of ingredients. Allow your lotions and potions to take you places you’ve never been to!

Ashley Jimenez’s Bio

Ashley Jimenez is a multi-media journalist and Co-Founder of LatinaWatch. She oversees LatinaWatch.com and all of the website’s editorial and video content and strategy, as well as social media channels. As the former Beauty Director of HOLA! USA, the Puerto Rican-Dominican reporter, is an expert in identifying trends, highlighting multicultural content, and exploring thoughtful conversations within the influential Latina beauty segment. Her past roles include Senior Beauty Editor at Latina Magazine, where she created beauty, wellness, and lifestyle content specifically for women of color. She explored intersections of vision, Afro-Latina identity within the hair industry, socially conscious skin care, mental health topics. Ashley’s dedication to storytelling has created groundbreaking content that speaks to the duality women face as they navigate the world while honoring traditions and crafting new age customs.