Beautiful skin doesn’t just come from topical creams and skincare products. The food you eat can also impact the appearance and health of your skin. These ten foods will help you eat your way to smoother, clearer, and more beautiful skin.

Avocado

Avocado is one of the best foods for your skin. This fruit is rich in healthy monounsaturated fats, which help keep your skin hydrated and supple.

Additionally, avocados are high in vitamin E, which is a powerful antioxidant that helps protect skin cells from damage caused by free radicals.

To add avocado to your diet, try adding slices or chunks to your salad, smoothie, or sandwich. You can also make guacamole to enjoy as a dip or spread.

Fatty Fish

Fatty fish such as salmon, tuna, and mackerel are rich in omega-3 fatty acids, which are essential for healthy skin. Omega-3s help keep your skin hydrated, reduce inflammation, and protect against sun damage.

To add more fatty fish to your diet, try grilling or baking a salmon fillet, or add canned tuna to a salad or sandwich. If you don’t like the taste of fish, consider taking a fish oil supplement.

Sweet Potatoes

Sweet potatoes are a delicious and nutritious food that can help improve the appearance of your skin. These root vegetables are rich in beta-carotene, a compound that your body converts into vitamin A.

Vitamin A is essential for healthy skin, as it helps regulate skin cell turnover and repair damaged skin.

Try making roasted sweet potato wedges or sweet potato fries, or add mashed sweet potatoes to your next meal.

Green Tea

Green tea is a powerful antioxidant that can help improve the health of your skin. This tea is rich in catechins, which help protect your skin from sun damage, reduce inflammation, and improve circulation.

To enjoy the benefits of green tea, try drinking a cup in the morning or afternoon. You can also add matcha powder to your smoothies or baking recipes.

Citrus Fruits

Citrus fruits like oranges, lemons, and grapefruits are packed with vitamin C, a potent antioxidant that helps protect your skin from sun damage, reduce inflammation, and boost collagen production.

Try adding slices of citrus fruit to your water, or enjoy them as a snack. You can also use citrus zest to add flavor to your meals.

Tomatoes

Tomatoes are a great source of lycopene, a powerful antioxidant that can help protect your skin from sun damage and reduce inflammation. Additionally, tomatoes are high in vitamin C and vitamin A, which are both essential for healthy skin.

Try adding fresh tomatoes to your salads or sandwiches, or enjoy them roasted with a sprinkle of salt and pepper.

Nuts and Seeds

Nuts and seeds are packed with healthy fats, protein, and important nutrients like vitamin E and omega-3 fatty acids. These nutrients help keep your skin hydrated, reduce inflammation, and protect against sun damage.

Try adding a handful of nuts or seeds to your yogurt, oatmeal, or salad. You can also enjoy nut butters as a dip or spread.

Kale

Kale is a leafy green vegetable that is rich in vitamins A, C, and K, as well as antioxidants like lutein and zeaxanthin. These compounds help protect your skin from sun damage, reduce inflammation, and improve circulation.

Try making a kale salad with your favorite toppings, or add chopped kale to your soups and stews.

Dark Chocolate

Dark chocolate is a delicious and healthy treat that can benefit your skin. This sweet treat is rich in flavanols, a type of antioxidant that can help protect your skin from sun damage and improve circulation.

Try enjoying a few squares of dark chocolate as a dessert or snack.

Water

Drinking enough water is essential for healthy skin. Water helps hydrate your skin from the inside out, and can improve the overall appearance of your skin.

Try carrying a reusable water bottle with you throughout the day, and aim to drink at least eight glasses of water per day.