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best foods for skin

When it comes to having healthy skin, most people think about using the right skin care products and sticking to a routine. Hopefully routine visits with a board certified dermatologist are also a part of the equation. However, people don’t always realize that there are also foods for healthy skin. These foods for skin pack a tremendous nutritional punch that can improve your complexion in just a few weeks.

The human body is essentially a work in progress. It’s constantly building and renovating, and its ability to successfully complete these tasks is based upon receiving the right mix of vitamins and nutrients. People who eat an unhealthy diet are more likely to encounter problems with their skin, hair and nails.  Moreover, a poor diet can lead to other medical problems like obesity and diabetes. Clearly, the better the nutrition your body receives, the better it’s able to meet the demands of your busy lifestyle and a fast-paced world. When you choose a diet for healthy skin you’re choosing the kind of nutrition that supports all of your body’s important systems. The results may include weight loss, lower cholesterol and firmer, more elastic skin.

If you regularly include these following foods in your nutrition mix, you’re likely to see a marked improvement in the health of your skin.


1. Olive Oil

This wonderful food for healthy skin is backed by scientific research. A study in 2012 demonstrated that women who consumed at least two teaspoons of olive oil every day had noticeably younger looking skin. Researchers concluded that the high levels of monounsaturated fatty acids in olive oil is the secret to this food’s youth-preserving properties. Olive oil is also rich in antioxidant polyphenols which have been shown to put a damper on troublesome free radicals. Free radicals are known to hurt healthy cells, which in some instances may contribute to the development of melanoma. Harmful free radicals are also known to attack collagen and elastin, two of the substances that keep your skin looking more youthful. Another study found that olive oil works much like ibuprofen in the body thanks to its anti-inflammatory properties.

Olive oil may be one of the five best foods for skin, but it can be used topically as well. Feel free to smooth it on any patches of dry skin. It makes a wonderful moisturizer, but be aware that it is an oil. If you’re prone to breakouts, olive oil may cause one so use with caution.


2. Green Tea

This is another food for healthy skin that has good science behind it. In 2011, researchers asked study participants to consume a green tea beverage every day for 12 weeks. At the end of the study the people who drank the tea had smoother, more elastic skin than the people in the control group who didn’t drink the tea. They also showed less skin damage when exposed to UV light, which may mean that the beverage can help diminish your chances of developing skin cancer. Green tea is filled with antioxidants that improve blood flow and bring more oxygen to the skin. Like other foods for skin on this list green tea drowns free radicals and works to reduce inflammation.


3. Pumpkin

Pumpkin isn’t just for pies. It can be part of a diet for healthy skin. It’s absolutely loaded with beta-carotene, a substance that the human body handily converts to vitamin A. This vitamin is known to be a key ingredient for the formation of new skin cells. Accordingly, people who include this food for healthy skin in their routine are likely to exhibit smoother, plumper skin. Vitamins C and E are also found in pumpkin in abundant supply. Taken together these vitamins help fight free radicals and reduce the signs of aging.

Pumpkin seeds may also be beneficial. People suffering from acne may get some relief by eating pumpkin seeds which are rich in zinc. It is thought that this mineral helps balance out hormone levels and may slow down oil production. The seeds also contain good levels of essential fatty acids. These acids help create a protective barrier over the skin.

Like some of the other foods for healthy skin pumpkin can also be used topically. It’s found in many skin care products and may help to produce brighter, younger looking skin.


4. Pomegranates

When it comes to fighting inflammation, few fruits can top the pomegranate. They are packed with polyphenol antioxidants that help to tame those free radicals and may even improve blood flow to the skin. Pomegranates boast excellent cell regenerating abilities. This means improved tissue repair that keeps skin looking younger. The fruit may also be a powerful weapon in the battle against sun damage and skin cancer. People who routinely make pomegranates a part of their diet for healthy skin may exhibit fewer lines and wrinkles. Even age spots and hyperpigmentation may be minimized with the regular ingestion of pomegranates.


5. Soy

Researchers think that isoflavones present in soy are what makes it one of the best foods for healthy skin. One study showed that women who regularly consumed the isoflavone that is present in soy for a period of 12 weeks showed improved skin elasticity and fewer lines than the participants who were given a placebo. Researchers concluded that the isoflavone inhibits the breakdown of collagen. Since it is loss of collagen that contributes to wrinkles and sagging, making soy a part of your daily diet can help curb these common skin complaints.

The good news doesn’t end there. Soy is also rich in protein and minerals, both of which are known to fight hyperpigmentation. One study even revealed that consuming soy may help erase dark circles under the eye. Clearly, soy has earned its place as one of the best foods for skin.


Having healthy skin is no accident. Usually, it’s a combination of behaviors that make for healthier, younger looking skin. These five best foods for healthy skin can all contribute to a complexion that is glowing and even and may even help to fight lines and wrinkles. Perhaps most promising of all, many of these foods for healthy skin may protect you against a skin cancer diagnosis. If you’d like to find out more about foods that can improve the health of your skin, make an appointment with your board certified dermatologist. With the right skin care products, the advice of a doctor and a healthy diet, you may be able to achieve the healthiest skin you’ve ever had.

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The health and safety of our patients is our biggest concern. Please read about the necessary precautions we are taking to deliver the safest care to our patients.
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