The Top Foods For Your Most Vibrant Skin

food for skin
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Having beautiful skin takes a multifaceted approach. Not only do you want to make sure you have the most high-quality products for your face, but you need to be equally as mindful of what you put in your body.

On the Real Food Stories podcast, I met up with Natalie Bevans, a Master Aesthetician who talked about the most important factors to keep your skin looking and feeling its very best.

While there are many factors that go into maintaining healthy, vibrant skin, a healthy diet should absolutely take priority and will have a positive impact on your skin. While there isn’t a magic food that will instantly give you flawless skin, as Natalie notes (and I concur!) including certain foods in your diet can help promote skin health. Here are some top foods that are generally beneficial for your skin.

Fatty Fish

Fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids, which can help keep your skin supple and moisturized. Wild caught is always best but sourcing good quality canned fish is good too.


Avocados are a great source of healthy fats, fiber, vitamins E and C, and antioxidants, all of which are essential for maintaining healthy skin.

Nuts and Seeds

Walnuts, almonds, flaxseeds, and chia seeds are all packed with nutrients such as omega-3 fatty acids, vitamins E and C, and zinc, which can help protect your skin from damage and keep it healthy.

Fruits and Berries

Fruits and berries like oranges, grapefruits, strawberries, and blueberries are rich in vitamin C, which aids in collagen production and promotes youthful-looking skin.

Green Leafy Vegetables

Spinach, kale, and other green leafy vegetables are excellent sources of vitamins A and C, as well as antioxidants, which can help keep your skin healthy and protect it from damage.


Tomatoes are a great source of vitamin C and carotenoids, which can help improve skin texture and protect against sun damage.

Sweet Potatoes

Sweet potatoes are rich in beta-carotene, which your body converts into vitamin A. Vitamin A promotes healthy skin and is beneficial for managing conditions like acne.

Green Tea

Green tea is rich in antioxidants and polyphenols, which have anti-inflammatory properties and can help protect your skin from damage caused by the sun’s UV rays.


While not a food per se, I think it is without question that drinking an adequate amount of water is crucial for maintaining hydrated and healthy skin. Staying hydrated helps flush out toxins and keeps your skin moisturized. More is not always better, drink when you are thirsty and then maybe a little more.

Remember, a balanced diet with a variety of nutritious foods is key for overall skin health. Additionally, it’s important to consult a dermatologist or healthcare professional for personalized advice if you have specific skin concerns.


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