22 Foods Dermatologists Say to Eat for Better Skin

It is essential to understand that what we eat determines the strength of our body along with the beauty of our skin. If you want to fight off the horrid symptoms of acne, brighten up dull skin or get rid of skin inflammation, all you need to do is allow nature to heal your skin with essential nutrients.

The best way to heal your skin and promote a healthy and radiant glow is to brim up your daily diet with skin-healing superfoods and nutrients. The emergence of rashes, blemishes, discoloration, pimples and scars can be blamed on over-indulgence of unhealthy food items, coffee, alcohol, or excessive exposure to the sun. Nutritionists and dermatologists all over the world widely recommend the consumption of essential nutrients to solve skin problems with a safer, faster and risk-free solution.

Nutrients, such as protein, flavanols, vitamins A, D, E, K and omega-3 fatty acids, can help you boost collagen production, eliminate wrinkles, and heal acne to promote a healthy, glowing and supple skin. We’ve picked out 22 nutrient-rich foods that work wonders at healing and rejuvenating the skin.

Here, take a look:

1. Eggs

Eggs are not only beneficial for their powerful concentrations of protein, but in fact, they also load up incredibly rich amounts of essential amino acids, which make them the vital building blocks of collagen development. However, be sure not to eat too many eggs at once because the human body can only digest 30 grams of protein at a time.

2. Carrots

This orange vegetable owes its vibrant colour to its incredibly high concentration of beta-carotene, a highly beneficial form of vitamin A, which is also an active ingredient in Retin-A, a popular acne-healing medicinal drug. The regular consumption of beta-carotene aids in reducing the excessive production of skin oil, which helps eliminate the symptoms of psoriasis to heal the skin.

3. Tomatoes

These juicy red delights are one of the richest sources of lycopene, a mighty powerful antioxidant that aids in shielding the skin from the damaging UV rays of the sun, along with eliminating the symptoms of skin cancer. A recent study attempted to examine the skin-healing benefits of regular tomato consumption.

The results revealed that volunteers who consumed five tablespoons of tomato paste experienced a 33% increase in their sun protection against the emergence of sunburn as opposed to the control group. You can add tomatoes to your salads, soups, casseroles, pizzas, pastas, sauces and even your smoothies and juices.

4. Watermelon

Watermelons pack up a rich concentration of water, which aids in reducing the water retention within the skin, which eliminates puffiness around the eyes. Moreover, since watermelon is extremely low in sugar as opposed to other fruits, you don’t have to limit your consumption in fear of glycation, which is basically a chemical reaction that damages collagen and contributes to the emergence of fine lines and wrinkles.

5. Green Tea

Green tea is a potent source of protective polyphenols, which give it powerful anti-inflammatory and antioxidant properties to fight off the symptoms of acne and act as an excellent toner for the skin. Dermatologists believe that green tea is a powerful remedy to flush out toxins from the deepest layers of the skin, heal scars and eliminate blemishes to promote a supple and healthy skin.

Green tea also packs up a rich concentration of vitamin K, which aids in lightening the appearance of dark circles under the eyes. You can give yourself an easy eye treatment, just put two green tea bags in the fridge for an hour, and then place them over your eyes for no more than 15 minutes for a refreshing nap.

6. Walnuts

These savoury nuts aid in boosting the production of collagen because they pack up an incredibly powerful density of omega-3 fatty acids. For those who are not familiar with the term collagen, it is basically an essential protein that aids in enhancing the elasticity of the skin in order to prevent sagging and maintain the firmness of the skin.

Walnuts are an extremely effective snack to make your skin appear youthful, firm and plump as their mighty omega-3 concentration fights off premature aging. Research reveals that omega-3 fatty acids also aid in cutting down stress levels and reducing the risk factors that contribute to the development of heart disease.

7. Avocados

Avocados are loaded with countless skin-healing nutrients and antioxidants, including Vitamins A, D and E, along with protective polyphenols and a rich dose of monounsaturated fats. They make an excellent ingredient for a face mask as avocados are capable of penetrating the deepest layers of the cells, allowing deep-skin rejuvenation and healing. You can also add them to your smoothies and salads to give your skin a youthful radiance.

8. Olive Oil

Olive oil contains a whopping 75% monounsaturated fats, which play a detrimental role in promoting the youthful firmness of the skin. This beneficial oil also packs up a powerful concentration of protective polyphenols, essential antioxidants that aid in fighting off the harmful attacks of free radicals.

9. Almonds

These crunchy delights are loaded with vitamin E, a potently powerful antioxidants that helps reverse the clock by eliminating and preventing the emergence of signs of signs. Basically, vitamin E fights against the attacks of the free radicals, alongside boosting your skin’s strength against the development of skin cancer.

Research reveals that the oral consumption of vitamin E increases its presence on the surface of the skin, which aids in eliminating dry skin and locking moisture within the skin.

10. Oranges

This citric fruit is a tremendously rich source of vitamin C, which happens to be one of the most beneficial nutrient to fight off the signs of aging, primarily wrinkles. A recent study revealed that people who consume foods that are packed with vitamin C tend to have fewer age-related skin problems, primarily lesser wrinkles and dryness as opposed to those who don’t. You can obtain vitamin C from countless other foods as well, including grapefruit, red peppers and strawberries.

11. Kale

This incredibly nutritious leafy green veggie is packed with rich concentrations of vitamin E, an essential antioxidant that promotes a balance skin cell turnover, which boosts the health of the skin and prevents premature aging. Vitamin A has shown to have the same effects as Retin-A, a prominent ingredient found in most medications prescribed to heal acne. Traditional remedies recommend the topical application of vitamin A in order to eliminate the appearance of scars, spider veins, bruises, and stretch marks. You can add kale to your salads, soups, casseroles or perhaps fix yourself a hearty treat of baked kale fries.

12. Salmon

Salmon is loaded with a wide assortment of antioxidants that fight off the symptoms of inflammation, along with a powerful concentration of omega-3 fatty acids, which serve as a vital building block for the production of healthy skin cells. The human body cannot produce omega-3 fatty acids on its own, therefore, consuming fatty foods, such as salmon, walnuts and mackerel, reinforces their levels within your body.

They provide the skin a stronger barrier to prevent the attacks of irritants, along with locking sufficient moisture to prevent dryness. However, be sure to pick out wild salmon varieties instead of farm-raised fish in order to get an effective boost of omega-3 fatty acids.

13. Milk

Milk packs up a powerful density of calcium, which is essential for the strength of our bones, along with boosting a rich concentration of skin-healthy vitamin D. Research reveals that regularly obtaining vitamin D from milk is essential to reduce the sun sensitivity of your skin, which reduces your worries of being unprotected against excessive sun exposure, alongside reducing the appearance of wrinkles and discoloration.

However, it is essential to keep in mind that dairy products can also damage the skins of certain people, so if you have a dairy sensitivity or allergy, you can obtain your dosage of vitamin D from countless other food sources and supplements. One three-ounce serving of wild salmon or mackerel is enough to brim up your body with your entire daily dosage requirement for vitamin D. You can also take one cup of shiitake mushrooms to receive a whopping 20% of your daily dosage requirement of vitamin D, while three eggs for breakfast will give you another 20%.

14. Sunflower Oil

Sunflower oil is an incredibly beneficial source of linoleic acid, which aids in strengthening the cell membranes within the skin, and fighting off the symptoms of cellular inflammation, which happens to be one of the most common symptoms of aging.

15. Peppers

Red, green and yellow peppers are loaded with an astoundingly rich concentration of carotenoids, an incredibly powerful antioxidant that reduces the sun sensitivity of your skin, providing greater protection against the harmful UV rays that trigger premature aging, dullness and countless other skin problems.

The regular consumption of peppers also aids in eliminating the emergence of fine lines and wrinkles around the eyes, along with diminishing crow’s feet. Yellow peppers are loaded with vitamin C, all you need is one single bite to give you a whopping 4 milligrams of this skin-healing nutrient.

A recent study attempted to study the benefits of consuming yellow peppers for the skin. The results revealed that participants who consumed yellow peppers every day for a period of three years reduce the emergence of wrinkles by an impressive 11%.

16. Berries

Colourful fruits and vegetables are vibrant due to the presence of a high concentration of antioxidants, which provide them their rich colours and healing properties. Red and purple berries, such cherries, blueberries, cherries, cranberries, strawberries, raspberries and even blackberries are loaded with powerful densities of protective antioxidants. They provide the skin added protection against the damaging attacks of the free radicals, along with packing up countless anti-aging benefits.

17. Broccoli

Broccoli packs up such an incredibly rich assortment of countless essential nutrients, you must make it a vital ingredient in your daily diet. It is brimming with a wide variety of skin-healing vitamins, such as vitamins A and C, which happen to be potently powerful antioxidant that also boost the development of collagen.

Broccoli also packs up a rich concentration of vitamin K, which quickens the healing process of bruises, improves the firmness of the skin, fights off the signs of aging, and even aids in eliminating the presence of dark circles under the eyes. If you truly want to turn back the clock and get rid of those horrid wrinkles, be sure to eat at least one serving a day.

18. Sardines

Sardines are loaded with an incredibly rich density of omega-3 fatty acids, which makes it one of the tastiest and most effective fish varieties to fight off the symptoms of skin inflammation and acne. Moreover, omega-3 fatty acids are lauded for their powerful mood-regulating effects, which also aid in combatting the stress caused by the development of acne.

If you’re suffering with acne, be sure to consume at least four to five servings of any oily fish, such as sardines, salmon or mackerel, each week in order to experience a marked reduction in your symptoms. Sardines are also brimming with calcium, which aids in brightening a dull complexion and strengthening the bones.

19. Kidney Beans

These savoury beans are tremendously rich sources of protein and fiber, which are amazingly beneficial for the health of your skin. Kidney beans are also loaded with zinc, which boosts mighty healing powers to fight off the symptoms of acne, and promote a glowing radiance. You can add these delights to your salads, sauces, stews and even casseroles.

20. Greek Yogurt

Greek yogurt is widely referred to as the ‘wrinkle fighter’ for its powerful abilities to eliminate the awful signs of aging, primarily fine lines and wrinkles. It is loaded with vitamins B, which boost the health of the skin by flushing out toxins and promoting a thorough detox.

You can add it up to your salads, desserts, smoothies and even your cakes. However, be sure to pick out unsweetened and plain Greek yogurt instead of those processed and flavoured yogurt varieties, which will give your body nothing but empty calories.

21. Pomegranates

These juicy red delights are loaded with an incredibly high concentration of protective polyphenols, which fight off the attacks of free radicals and aid in regulating the blood flow to the skin, resulting in a radiant and supple glow. You must add pomegranate seeds to your daily diet in order to give your body a powerful boost of fiber, you can add these satiating and colourful seeds into salads, sauces, desserts, desserts, smoothies and appetizers.

Pomegranates are a splendid pick to treat your sweet tooth as opposed to most processed treats that contain added sugar. These ripe fruits are loaded with natural sugars, which hold beneficial health properties.

22. Dark Chocolate

Here’s an amazing news for chocolate lovers: dark chocolate, when consumed in mindful moderation, is splendidly good for boosting the health of the skin, and defying the signs of aging by firming up the cell. Dark chocolate is loaded with flavanols, incredibly powerful antioxidants that fight off free radicals that attack skin cells and steal away your radiance.

Make sure you pick out dark chocolate varieties that contain at least 70% or more cacao. High concentration cacao dark chocolates contain the highest density of flavanols, and very little sugar, which is extremely damaging for the health of the skin. Be sure to avoid sugar-loaded milk chocolates and other sugary treats.