Real Food

The Best 8 Foods for Healthy Skin and a Clear Complexion

8 foods for healthy skin

Do you struggle with acne, dull complexion or wrinkles? Look at these 8 foods for healthy skin.

Beauty products continue to get more high-tech, but the top complexion cures still come from nature!

One of the best choices you can make is to eat a healthy skin diet, which are foods that are good for your skin.  

Put good things in your body and it will reflect on the outside as well!

In order to achieve clear, beautiful skin, it has to come from the inside out. 

About a year ago I really started looking at foods for skin health when my skin became inflamed, red, and bumps appeared on my cheeks. The bumps were very tender to touch.

I went to the dermatologist thinking I had adult acne, but was instead diagnosed with rosacea.

We all know the old saying, “you are what you eat”. Well, that has to do with our skin appearance also.

Our skin shows what we are eating too. The main solution to clear my skin was changing the foods I was putting in my body.

Take a look at these eight foods that are good for skin and can help you have radiant skin at any age.

Most of them are full of antioxidants, “healthy” fats, and phytonutrients to help reduce acne, wrinkles, prevent melanoma, and make you feel great as well!

8 Foods For Healthy Skin


water in a glass food for healthy skin

#1 – WATER

Not exactly a food, but a drink…water is number one on the list.  Considering our bodies are made up of 60-70% water, staying hydrated is the BEST thing you can do for your skin (as well as for your entire body).

I begin my day with a tall glass of water each morning to wake up my organs.

Your skin is the largest organ on your body and needs hydrated from the inside out. Water plumps up your skin reducing the appearance of pores and wrinkles.

When you don’t drink enough fresh, filtered water, your cells suffer and this shows in the form of dry, rough wrinkly skin.

Make sure your water is filtered/purified to take out all the chlorine, toxins and pesticides that are found in most water sources that we drink from the faucets in our homes.



Yep, chocolate.  It sounds like bad advice but, read on.  You will see it’s not just any chocolate.

Chocolate can be good for your skin-but make sure it’s dark chocolate of at least 70% cocoa.  

Dark chocolate is rich in antioxidants and flavanols that help improve circulation and keep your skin hydrated.

It also contains reservatol. Reservatol is found in red wine, dark chocolate and other foods which offers protection against cellular and tissue damage.

A couple of small squares a day should be enough to improve luminosity. Small serving sizes are important, since it does still contain sugar. Portion control is key.

Cocoa contains antioxidants that may protect the skin against sunburn.

When applied topically, the caffeine in chocolate may temporarily reduce skin puffiness”, says Jessica Wu, MD, a dermatologist in Los Angeles and the author of Feed Your Face.

Try Cocoa rich 100% Pure Cocoa Kona Coffee Body Cream. A little goes a long way!

walnuts for food for healthy skin


Walnuts are rich in omega 3-essential fatty acids, which can improve skin’s elasticity.  The nuts are loaded with copper, a mineral that boosts collagen production.

Nuts are a healthy fat that also reduce skin inflammation (fewer breakouts) and play a role in protecting the skin against harmful UV rays.

While walnuts are healthy, don’t go overboard on snacking.  About 1 ounce, or 14 walnut halves is a serving size and will give healthy skin benefits, as well as additional benefits for a healthy heart and brain.

According to the Cleveland Clinic, nuts are a protein-rich “power food.”

Protein contains the building blocks that your body uses to produce cells and repair tissues, including your skin.

Adding almonds and nuts to your diet improves wound healing and may help reduce the appearance of new scars on your skin, if you get an injury.

Related Posts:

The Top 5 Reasons You Should be Drinking Lemon Water

How 9 Almonds a Day can Change Your Health



I shared that one of my reasons for wanting to get healthy is because I was diagnosed with rosacea. My skin was so red and inflamed, with painful bumps.

I knew my skin was telling me something was “off” in my body. I wanted to fix the problem, instead of pop a pill and mask the problem. Real food can heal the body!

Grab that bag of flaxseeds (like this one). Flaxseed can heal the skin!

Flax seed is known for being very high in the anti-inflammatory index and has an abundance of omega-3 fats which help your skin contain moisture.

This means that skin irritation, tissue inflammation and redness may be minimized.

Chronic conditions such as rosacea, acne, dermatitis and psoriasis may be lessened.  In addition, skin rashes may be reduced.

Other omega-3 powerhouses include hemp seeds, chia, walnuts, and fatty fish including salmon, sardines, and mackerel.

 kiwi fruit for healthy skin

#5 – KIWI

Just one of these fuzzy fruits has more than a day’s worth of vitamin C, making it a skin-loving food.  This little fruit packs a bunch of Vitamin C-nearly 120% of your daily needs.

British researchers showed that people who took in the most vitamin C had the lowest risk of a wrinkled appearance and skin dryness.

Vitamin C stimulates collagen synthesis, which keeps skin taught and smoothes fine lines.

Collagen is a structural protein responsible for holding the connective tissue in your skin together.


Again a drink, instead of a food, but this anti-oxidant powerhouse is worth mentioning!

According to several studies, the plant-based antioxidants in green tea can provide your skin with great protection from environmental pollutants and overexposure to UV radiation from the sun.

Green tea can assist in reducing inflammation, boosting the immune system, and helping your skin make less sebum (reducing the chance of acne and breakouts).

In a study of the Journal of Nutrition in 2011, people who drank a beverage containing green tea polyphenols daily for 12 weeks had skin that was more elastic and smooth.

They also had one-quarter less sun damage when exposed to UV light compared to a control group.

Green tea is a great alternative to water alone.  You can drink it hot or cold. Green tea is a no-calorie drink, as long as you don’t add sugar.

I love to drink herbal teas and green tea. Green tea comes in many different flavors, so there is a  flavor and taste preference for everyone! Look on your grocery shelves the coffee/tea aisle for all the options.


berries are a healthy food for skin


Of course, the high anti-oxidant content (in the form of reservatol and other phytonutrients) in red and purple colored berries make them ideal candidates for overall health and can protect skin from environmental pollutants as well.

Many kinds of berries contain key vitamins and minerals, which enhance skin health.

Dark berries contain anthocyanin, which are powerful antioxidants that protect the skin from free radicals that damage collagen in the skin.

Additionally, blueberries are a nutritional powerhouse with proven anti-cancer and neuro-protective properties.


Colorful bell peppers add beautiful colors to your meals. But, they also help fight wrinkles and crow’s feet according to a study in the British Journal of Nutrition.

Dr. Wu, of Feed Your Face believes this is true because of the antioxidants that fight aging free radicals.

Bell peppers are packed with antioxidants, which are warriors against free radicals that wreak havoc on skin and promote aging.

They are also high in Vitamin C.  Vitamin C has been scientifically proven to fight the signs of aging making bell peppers a great healthy skin food.


foods for healthy skin


Top 8 foods for healthy skin:

  1. Water
  2. Dark Chocolate
  3. Walnuts
  4. Ground Flaxseeds
  5. Kiwi
  6. Green Tea
  7. Berries
  8. Bell Peppers


Disclaimer/Disclosure: This post may contain affiliate links. Read more about my disclaimer and disclosure here.

Are there foods that you eat to keep your skin healthy and a clear complexion?

Are there foods you have to stay away from to keep your skin healthy?

You Might Also Like