We all want healthy, glowing skin, right? The food we eat is just as important as the products we put on our skin. What you eat daily can make a big difference! The healthier the diet, the more it shows in your skin.

A diet high in sugar and processed foods can lead to inflammation, acne breakouts, and premature skin aging. Excess sugar can damage your skin’s collagen and elastin, leaving your skin wrinkled, dull, and dry. Collagen and elastin are proteins that are essential for skin health and give it smoothness and firmness, but their production declines with age. Too much sugar consumption can also increase the risk of acne breakouts. Research has shown that people with acne are 54% more likely to have eaten a high-fat, high-sugar diet.

Omega fatty acids are also key ingredients for healthy skin! They are the building blocks of skin’s surface layers, creating a smoother and healthier complexion. These fats which are found in foods like oily fish, nuts, and avocados may decrease inflammation, regulate the skin’s oil production, and help with dermatitis and skin irritation.

What Foods Should You Eat for Healthy, Glowing Skin?

Broccoli, strawberries, and green leafy vegetables, like kale and spinach, are great for your skin! These foods are loaded with vitamin C. Vitamin C plays an essential role in protecting the skin and creating additional collagen. Walnuts are also good to incorporate into your diet. They are rich in polyunsaturated fats and vitamin B, which will help prevent skin damage and premature fine lines and wrinkles. Try and eat fatty fish like salmon, bluefin tuna, whitefish, or striped bass 2-3 times per week. These fish options are a good source of omega-3 fats, which reduce inflammation, improve skin’s hydration, and minimize signs of aging.

Of course, drinking water is a must for skin health. Water keeps your body hydrated and helps to maintain your skin’s elasticity.

What Foods Should You Avoid?

Stay away from refined carbs and sugars, such as desserts, white bread, and sugary drinks. These foods are loaded with sugar. Sugar contributes to increased inflammation, leading to the breakdown of collagen and elastin in your skin. Even diet beverages can be problematic for skin. These drinks are artificially sweetened and have been shown to contribute to acne.

Avoid processed meats like bacon or hotdogs containing high levels of nitrates and sodium, which can damage the skin. Nitrates cause inflammation and wrinkles, and too much sodium can cause premature aging, dryness, and collagen damage.

best food for glowing and healthy skin
fresh strawberries