Find out the 7 foods that are good for your skin and which 7 foods to avoid.

Everyone knows that nutrition is important for your health, but many don’t know that what they eat directly affects their body’s largest organ: the skin.

Studies show that what you put in your body reflects in your skin. Here are 7 foods that are good for your skin and 7 foods to avoid.

Foods to eat


1. Fatty fish

Fatty fish like salmon, mackerel, and herring are natural sources of omega-3 oils fatty acids. Omega-3s are excellent for maintaining healthy, soft, hydrated skin, and reduced inflammation. Deficiency in these fats is linked to dry skin.

2. Extra virgin olive oil

Extra virgin olive oil is one of the healthiest sources of unsaturated fat. Studies have shown its potential in reversing diseases related to aging. One study proved it effective in the treatment of photoaging.

Dark Chocolate

3. Dark chocolate

Dark chocolate is a rich source of antioxidants, and is even more powerful than acai berries, blueberries, and cranberries. Some of those antioxidant variations, called flavanols, which protect the skin from sun damage.

4. Avocados

Avocados are high in good fats, fiber, and vitamins and minerals. They contain unique fats including polyhydroxylated fatty alcohols that fight inflammation and protect the skin from the sun.


5. Berries

Berries are full of antioxidants, which protect the skin from the sun and soothe redness for those with sensitive skin.

6. Green tea

Green tea is a tried and true method for calming irritated skin. It is most well known as a topical skin treatment, but can work wonders ingested as well.  


7. Tomatoes

Tomatoes are high in lycopene, a carotenoid that reduces the risk of heart disease, stroke, and prostate cancer. Lycopene also protects the skin from sun damage and may reduce wrinkles.

Foods to avoid

1. Refined carbohydrates

Pasta background

Refined carbohydrates have been linked to increased acne. These foods include:

  • Bread crackers, and pasta made with white flour
  • White rice and rice noodles
  • White sugar
  • Sweeteners like maple syrup, honey, and agave

Refined carbohydrates cause a temporary rise in blood sugar, which also triggers high insulin levels. High insulin levels trigger acne flareups.

2. Whey protein

Whey protein is rich in amino acids which make skin cells grow and divide more quickly, which may contribute to acne.  In recent studies, athletes who consume whey protein saw increased acne.  

Fattening and unhealthy fast food

3. Fast food

Everyone knows that fast food is unhealthy, but they might not know the toll it’s taking on their skin. Fast food is high in saturated fat, sodium, and sugar. These things aren’t good for you, and they’re especially not good for your skin. Fat, sodium, and sugar cause acne flareups.

4. Dairy

Removing dairy from your diet can improve skin texture and tone and has potential to improve acne and rosacea. Skim milk is particularly irritating as it contains whey protein and added sugars. If you decide to cut dairy out of your diet, it will take time to see any results.  

Red soda cans

5. Soda

It’s no secret that soda isn’t good for you. Soda is high in sugar and offers little to no nutrients. Nearly half of all Americans drink soda every day.

6. Alcohol

Drinking dehydrates the skin and leaves it looking dry and more prone to wrinkles.

Top view of meat appetizers on wooden board

7. Processed meats

Processed meats are high in saturated fat and sodium. Sodium leads to water retention, swelling, and puffiness, and can break down collagen and elastin.

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