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The Best Foods for Healthy Skin

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Research on the best foods for healthy skin is limited. Still, antioxidant-rich foods seem to have a protective effect for the skin.

Consider these skin-friendly foods:

  • Carrots, apricots, and other yellow and orange fruits and vegetables
  • Spinach and other green leafy vegetables
  • Tomatoes
  • Blueberries
  • Beans, peas and lentils
  • Salmon, mackerel and other fatty fish
  • Nuts
Carrots

On the flip side, some foods seem to be associated with skin damage. For example, some research suggests that a diet high in processed or refined carbohydrates and unhealthy fats promotes skin aging.

Remember, many of the best foods for healthy skin also promote good health overall. Rather than focusing on specific foods for healthy skin, concentrate on a healthy diet in general. Eat plenty of fruits and vegetables. Choose low-fat or fat-free dairy products. Include nuts, seeds and beans in your favorite meals. Opt for whole-grain breads and pasta. Limit sweets. Strive for variety as you’re making healthy choices.

Lawrence E. Gibson, M.D.       Dec. 18, 2014

References

  • Draelos ZD. Eating for a lifetime of healthy skin. Journal of Cosmetic Dermatology. 2011;10:1.
  • Cosgrove MC, et al. Dietary nutrient intakes and skin-aging appearance among middle-aged American women. The American Journal of Clinical Nutrition. 2007;86:1225.
  • Borek C. Aging and antioxidants: Fruits and vegetables are powerful armor. Advances for Nurse Practitioners. 2006;14:35.
  • Bae J, et al. Bog blueberry anthocyanins alleviate photoaging in ultraviolet-B irradiation-induced human dermal fibroblasts. Molecular Nutrition and Food Research. 2009;53:726.
  • How to create an anti-aging skin care plan. American Academy of Dermatology. https://www.aad.org/dermatology-a-to-z/health-and-beauty/every-stage-of-life/adult-skin/how-to-create-an-anti-aging-skin-care-plan. Accessed Oct. 17, 2014
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3 thoughts on “The Best Foods for Healthy Skin

  1. Pingback: The Best Foods for Healthy Skin | My Meals are on Wheels

  2. “Eat plenty of fruits and vegetables”

    I try to have a healthy diet. But recently when I piled up my fruits on the desk to snack on during work day a colleague was shocked and warned me that too many fruits may be harmful.
    Seriously, can you eat too many fruits and veges?

    I make about 5 fruits + 3 veges a day out of 5 a day and don’t feel that that’s too much. Or is it?

  3. Most people (especially North Americans) don’t eat enough fruits & vegetables.
    The A.H.A. reccomends “Eat a variety of colors and types of fruit … 4 – 1600 cal. servings per day … 4-5 2000 cal. servings per day”
    https://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/Suggested-Servings-from-Each-Food-Group_UCM_318186_Article.jsp
    Listen to your body. Watch for clues that might hint that possibly something in your diet is lacking (or being over consumed like sugar).

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