Best Foods for Healthy Skin


We all benefit from having healthy skin.

When we think of how food affects our bodies, the major organs such as the heart, liver, and stomach get all the attention.

Skin is one of our most important organs, and just as reliant on a healthy diet to function well.

There is an endless supply of skincare creams, serums, anti-wrinkle, plumping, cleansing, and blemish removing products on the market. But simply adding more skin-nourishing foods to your daily menu can make all the difference.

Foods rich in antioxidants, vitamin C, vitamin E, and high-quality amino acids are some of the best sources of skincare you can find.

Almonds for Healthy Skin

Nuts and seeds are a great source of plant food protein. But be warned that roasting, salting and commercial packaging all alter their beneficial qualities.

Avoid cashews and peanuts that can accumulate toxic moulds. Instead, opt for natural almonds, brazil nuts, pecans, pine nuts, pumpkin seeds, sesame seeds, sunflower seeds, and walnuts.

Soaking nuts prior to eating them helps deactivate protective inhibitor enzymes on their surface, and reactivates dormant enzymes inside. This allows your body to really benefit from their store of energy.


These green machines are rich in healthy, natural fats in addition to vitamins E and C, reaching your skin on a deep, cellular level. They’re also delicious and boast many more health benefits for your other major organs!


There’s a good reason you were always told to eat your broccoli as a child – these sensational stalks are great for healthy skin. Packed with healthy vitamins and minerals such as vitamins A and C, as well as zinc. Some studies have even indicated they help protect your skin from UV rays!


Cucumbers are a good source of vitamins A, B, D and C – especially in the skin. They also contain minerals such as calcium, magnesium, and potassium.

They also contain silicon and sulphur that help to stimulate hair growth and promote joint health; lignans linked to reducing the risk of several cancer types; and a hormone used to produce insulin.

Eggs and healthy skin

Is there nothing these little oval gems can’t do?

Eggs are the ultimate protein producers. They include not one or two, but all nine of the essential amino acids the body requires from nutrition.

They also contribute to healthy skin elasticity and hydration through the carotenoid known as ‘lutein’. Their high protein levels can also help heal and firm the skin.

Green Tea

Green tea has been used for its incredible health-promoting properties for many centuries.

In addition to high levels of vitamin K, Green tea also contains antioxidant and anti-inflammatory compounds known as ‘polyphenols’ which help the body to flush out toxins through the skin.

This helps promote elasticity while reducing darkness and blemishes.


Salmon is the king of healthy Omega 3 fatty acids, and is fish of choice when it comes to promoting great skin.

Known for its blood-pressure reduction and healthy heart supporting properties, the Omega 3 fatty acids in salmon are also great for the body’s production of collagen. A healthy level of collagen production helps keep your skin in good shape, strong, and fights off those wrinkles!

Sweet Potatoes

A quintessential plate pleaser, sweet potatoes are little orange champions when it comes to skincare. Rich in a nutrient known as ‘beta carotene’, they are effective at helping protect your skin cells from harmful sun rays.

H2O for Healthy Skin

Start your morning off right with a big glass of water. After fasting all night, this first drink of water will help to hydrate your cells and wake you up.

Getting yourself a re-usable bottle will encourage you to drink more water throughout the day.

We cannot stress strongly enough the importance of keeping hydrated, not just for your skin but for your whole body.

It may seem odd, but we see lots more people with aches, pains, and injuries during the warmer months. Water plays a part in the proper functioning of muscles, joints, and blood vessels – it makes sense that adequate fluid is needed to prevent injuries.

We will look at the importance of hydration in more detail in a future article. In the meantime, get in touch if you need any advice from the team here in Sacriston.

This article was originally published in the Town & County magazine for County Durham. Download Best Foods for Healthy Skin in PDF format.

Durham Health Food Shop – Sustainable, compassionate and healthy.