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Super Foods for the Skin

March 03, 2020

Super Foods for the Skin

Staying healthy and eating the right foods is not as easy as it sounds. Some people have no clue what foods they should be eating. Some believe being healthy constitutes of eating a salad everyday.

There is so much more to this, and good health and what is considered healthy is still ever changing. From what are considered healthy foods to what is considered a healthy look changes with the times.

During our modern age and as of the year 2020, we can pinpoint healthy foods that have great benefits for the skin.  This article will take a look at the best foods for your skin and body health, of course when eaten in moderation.


Broccoli is a green ball of health. Containing a vast array of nutrients and minerals. Filled with zinc, Vitamin A and Vitamin C; they are all needed for vital functions of the body as well as skin health.

Newer research within the past few years show that it can have impressive anti-cancer abilities. This is mainly due to Glucoraphanin and Sulforaphane. These effects are potentiated when adding spice will cooking it, especially horseradish. Sulforaphane helps with renewal and protection of cells. It is a powerful protective agent against sun damage, by helping to reduce free radicals that may be caused from the sun.


Avocados are packed with Vitamin A, D, and E as well as minerals and Omega fatty acids. Omegas are especially important to the skin when applied topically and taken internally. Depending on the type of fatty acid, it can have significant anti-inflammatory effects. It can also help to lower LDL cholesterol as well as bad cholesterol. 

One study showed that people who have consumed a high intake of avocados noticed an increase in suppleness and skin elasticity.  (1)


Blueberries, raspberries, blackberries any kind of berries (except the poison ones :-) ) can be a powerhouse food that contain a tremendous amount of antioxidants! We tend to label these as super foods! Keep in mind everything in moderation is good.  Too many antioxidants can have a negative effects too.

Berries contain great ingredients such as Vitamin A, Vitamin C, Quercetin  and Anthocyanin.

Quercetin and Anthocyaninare are both flavonids that are responisble pigments in fruits and vegetables especially the red, purples and blue hues.(2) The properties of this have been known to be anti-inflammatory, anti-viral and  even anticarcinogenic. This makes this little ingredient great for immunity and overall well-being.(3)

For more information on antioxidants, click here.

Salmon and Fatty Fish

Fish such as Salmon, Mackrel, Herring, Sardines are a rich source of omega-3 fatty acids - ALAs, LA, DHA, and EPAs. These makers are vital for reducing inflammation on the skin. One study showed that foods high in these fats can help to improve suppleness and moisturization of the skin. (4)

They also contain zinc, vitamin E, and high-quality proteins to help improve skin integrity.

Super Foods for Skin



Melons have been known to help with water retention giving the appearance of supple skin. They can also help with reducing inflammation particularly melons such as watermelon and papaya! They are also packed with many nutrients and minerals. (5)

Green tea

The amazing green tea is not to be forgotten. Green tea has a tremendous amount of overall health and skin benefits! It has a significant amount of antioxidants that can help to protect against sun damage and damage from free radicals. It also has a high amount of catechins, which are known to be potent in the antioxidant abilities especially EGCG (epigallocatechin gallate). (6)

 For more information on green tea and antioxidants, check this blog:

Dark chocolate

The effects of dark chocolate on the skin is pretty impressive. It contains a high amount of antioxidants such as catechins as well.

A study showed that eating 20 g of dark chocolate with high antioxidant profile have improved sensitivity to the sun, and individuals were able to withstand twice as much UV radiation before they developed a burn. This is no excuse to replace chocolate as a sunscreen!

For more information on sunscreen, click here.

Walnuts and Almonds

Walnuts and almonds not only are packed with proteins and nutrients but they contain a good amount of omega fatty acids. In particular they contain high amounts of omega-3 and omega -6 fatty acids. Studies show that high amounts of omega-6 can actually promote inflammation. Omega-3 can significantly help to reduce inflammation. Not to worry, in moderation especially when omega-3 is around, it balances each other out and reduce inflammation overall.

Walnuts also contain antioxidants, selenium, zinc, vitamin D and vitamin C. All of which can help with wound healing, improving barrier repair and even helping to combat bacteria. It also helps to build up collagen production which can help with reducing signs of aging.


Oranges contain a high amount of vitamin C. Vitamin C is a powerhouse antioxidant and is essential for healthy skin. It can help to build up collagen production which are vital proteins that are needed for skin support. Lack of collagen can contribute to aging, saggy skin resulting in fine lines and wrinkles.

Vitamin C is a vital antioxidant that’s needed for reducing free radicals caused from oxidative stress and damage. This also can promote a good vascular system, helping with improved integrity of vessels. When applied topically and when ingested, you can see results either way.

Sweet potatoes

Sweet potatoes and other orange vegetables contain a high amount of vitamin A. Beta carotene is in a number of fruits and vegetables such as oranges, carrots, spinach, peppers and pumpkins.
they can help protect against sun exposure as well as improve collagen production.

Beta Carotene aka Vitamin A is a fat soluble vitamin and high amounts can be toxic however in moderation is completely fine. With harnessing weight-based doses and in high quantities that are monitored it has been used in a prescription form known as Isotretinoin which has been used to improve and treat acne. It has also been used as a derivative in the form of retinol, which helps to improve fine lines and wrinkles. 

 For moe information on retinol click here.









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