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Best Foods For Healthy Skin

You are want you eat.  Your diet effects your skin, it should consist of eating healthy foods such as fruits and vegetables rich in antioxidants to fight wrinkles, and fish with hydrating healthy fats.

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Anti inflammatory

"Since the 1990s, there has been a growing interest in dietary flavonoids due to their likely contribution to the health benefits of fruit- and vegetable-rich diets.  Flavonoids have been shown to exhibit anti-inflammatory."


Studies demonstrated a positive association between milk intake and acne, as consuming more milk showed a greater prevalence of acne.  Some believe the reason milk products cause acne is because milk contains hormones that "turn on" oil glands.  

Science still does not know whether diet and acne are related, but evidence is starting to trickle in. Based on what we are seeing in clinical research, it seems prudent to eat a relatively low-glycemic diet rich in colorful fruits and vegetables and omega-3 fats.

Avocados  (dry skin)

Avocados are one of the best food source of healthy fats.  Healthy fats help to keep the skin moisturized and flexible.

 Avocados are rich in monounsaturated fatty acids, mainly oleic acid, a good fat.    American dietary guidelines state good fats are those that lower bad cholesterol levels, help reduce the risk of heart attack and stoke. They may help protect against diabetes and cancer.

Studies have shown people who eat avocado regularly have a lower body index and better nutrient intake compared to those who don’t eat avocado frequently. 

They contain many nutrients, having an avocado as part of your daily meal offers numerous health benefits:

  • Vitamin K 26% of the RDA

Vitamin K is important for blood clotting and bruising.   May have benefits for bone health

  • Potassium: 14% of the RDA.

Potassium fights against another form of food that could be drying your skin out: sodium

  • Vitamin C: 17% of the RDA

Vitamin C helps boost skin hydration while working to prevent wrinkles

  • Vitamin E: 10% of the RDA.

Vitamin E protects the skin from free radicals, which can lead to early signs of aging.

  • Folate: 20% of the RDA.

Folate is important because it plays a role in DNA and RNA synthesis and repair.  Encourages cell and tissue growth.  

  • Vitamin B5: 14% of the RDA.

Vitamin B5 (Pantothenic Acid)  important for the immune, nervous, and gastrointestinal systems .

  • Vitamin B6: 13% of the RDA.

Impacts moods, sleep, pain levels and chronic illnesses.  Vitamin B6 or pyridoxamine has a positive effect on dry skin. 

Also contains small amounts of Magnesium, Manganese, Copper, Iron, Zinc, Phosphorous, Vitamin A, B1 (Thiamine), B2 (Riboflavin) and B3 (Niacin).


High levels of beta-carotene, precursor to vitamin A,  a form of the active ingredient in Retin-A and Retinol


Mostly water has a many benefits.  It contains ascorbic acid (vitamin C), caffeic acid and pantothenic acid (vitamin B-5).  It also has flavonoids and antioxidants.   Cucumbers help soothe skin irritation, reduce swelling, redness and irritation.

Green Tea

Contains polyphenols, making it an antioxidant and an anti-inflammatory

Olive Oil

Antioxidant Polyphenols


Salmon is rich in antioxidants that calm inflammation


Rich in lycopene, a potent antioxidant to protect skin from UV damage


High in omega-3 fatty acids


The high concentration of water in watermelon can actually reduce the water retention that leads to puffiness around the eyes.