What you eat affects your skin as much as the rest of your body. Foods rich in vitamins, minerals, and amino acids contribute to healthy skin, while highly processed foods won’t provide the nutrients needed to keep your skin strong and resilient. Amino acids, derived from protein in food, are necessary for collagen production and keeping skin elastic.

What To Eat

A healthy skin diet should be part of your skincare routine, and can include:

  • Fatty fish: Omega-3 fatty acids in salmon, herring, sardines, and mackerel help moisturize skin and keep it thick and supple. They can also reduce inflammation associated with acne and fight lupus, psoriasis, and other autoimmune conditions. A lack of omega-3’s can lead to dry skin. In addition, fish is a source of vitamin E, protein, and zinc, which aids new skin cell production and regulates inflammation.


  • Avocados: Abundant in healthy fats, avocados are great for skin health. They contain vitamin E, which prevents oxidative damage from free radicals, and compounds that may protect the skin from sun damage. Vitamin C, an antioxidant and source of collagen essential for maintaining the structure and strength of skin, is an ingredient as well. The combination of both vitamin E and vitamin C, found in avocados, offers additional protection.


  • Walnuts: Walnuts have essential fatty acids, including omega-6 fatty acids, which can contribute to inflammation, and omega-3’s that fight this inflammatory response. Zinc, which promotes wound healing and fights bacteria, as well as vitamin C, vitamin E, selenium, and protein, are also found in walnuts.


  • Sweet potatoes: Are a source of beta-carotene, which is converted by the body into vitamin A, which functions as a natural sunblock that can prevent sunburn, wrinkles, and skin cell death. Beta-carotene is also found in carrots, spinach, and oranges.


  • Broccoli: Includes many vitamins and minerals. You can also get a healthy dose of zinc, vitamin C, vitamin A, and lutein, which protects the skin from oxidative damage. Broccoli also has sulforaphane, which also protects against sun damage and might have anti-cancer effects.


  • Tomatoes: Good for your overall health, tomatoes contain vitamin C as well as beta-carotene, lycopene, and lutein that provide some sun protection. Cheese, olive oil, and other sources of fat can be beneficial in combination with tomatoes, as they help the body absorb carotenoids.


  • Dark chocolate: Cocoa powder is high in antioxidants and can promote blood flow, while making skin more resistant to UV radiation and sunburn. Antioxidants in dark chocolate can improve skin thickness, hydration, and texture as well as reduce wrinkles.


  • Green tea: Catechins in green tea have antioxidant properties and protect against sun damage, improve hydration and elasticity, and reduce redness. Green tea can also reduce skin roughness, studies have shown.


For another healthy dose of antioxidants, spices are great supplements. Turmeric and other spices in Indian food is best. However, it’s also available to consume in supplement form.

What to Avoid

Supplement your skin care routine with a reduction in sugar intake. Sugar can contribute to rashes, wrinkles, and acne outbreaks, while dairy can have an effect too. Hormones in milk can increase sebum production, which in turn contributes to acne.

Visit LDI for Skin Rejuvenation

Laser & Dermatology Institute offers a range of skin rejuvenation services, including cutting-edge laser and RF treatments, in Southern California. A healthy skin diet helps keep your skin vibrant, full, and protected. To seek a consultation or treatment, contact us on one of our three office locations—LDI of Los Angeles, LDI of Covina, or LDI of Newport Beach—today!