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15 Best food for good skin

  • 5 min read

Girl eating nourishing food for healthy skin


Keep your body strong, vibrant, and beautiful. Support your skin by following these tips for proper care and nourish yourself. 

vitamin C

Take plenty of Vitamin C

Vitamin C protects against environmental aggressors and is a great antioxidant. Furthermore, it promotes collagen and elastin production, heals wounds, and brightens skin tone. It’s also vital in the growth, development, and repair of all body tissues including the immune system. Good cartilage, bones, and teeth are also maintained by it.

At the rate of oxidation and pollutants in the world today, one would need 2,000 mg of Vitamin C in a day. This dosage is the highest intake of Vitamin C that poses no threat to an adult.


Probiotics are live, beneficial bacteria living in the body. Get a probiotics boost by taking kombucha, kefir, sauerkraut, kimchi, pickled food, miso, and yogurt with live active cultures.

With that, the body’s ability to digest food has slowed down. It's also significantly disrupted the natural flow of our gut. This is why having probiotics can help with your digestion. Remember the gut-skin axis from step one?



Another way to support a healthy gut is with the inclusion of prebiotics in your regular diet. Dermatologist Dr. Whitney Bowe explained that prebiotics is “almost like fertilizer for your good bugs or your good bacteria… Garlic, leeks, dandelion greens, and asparagus—are great sources of prebiotic fiber in the diet. They help to feed the healthy flora and restore your gut microbiome to a much more healthy state."

green vegetables

Glow food: Leafy green vegetables

Remember “Glow Food”? Yes, leafy green vegetables will most assuredly get you your glowing, acne-free, clear skin! Among many other things, glow food provides Vitamin A, C, and E.

Vitamin A is good for healthy skin, vision, immune system, and cell damage. Vitamin C is for skin repair, while Vitamin E is great for inflammation.

Try taking in a combination of these vitamins in a green smoothie. Blending these vitamins with citrus and turmeric would be a great idea to help you with attaining beautiful healthy skin.

Glow Food: Citrus Fruits

There are many benefits to citrus fruits. It helps fight free radicals, heal wounds, and repair and rejuvenate skin by boosting collagen production and cell turnover.

It also keeps the skin elastic, builds connective tissue, and provides antibacterial and antioxidant support. Citrus food also brightens the skin and provides “natural exfoliation via alpha hydroxyl.”



Balancing the skin’s natural flora, helping with inflammation, proper brain function, and strengthening the immune system are some of the benefits that Turmeric brings. 

It’s a great added protection to skin cells against free radicals or oxidative agents that degenerate your skin and body. You may drink turmeric with warm water or eat it fresh. You can even apply its fresh juices topically!



Lutein and Zeaxanthin are two major antioxidant ingredients found in eggs. Special mention to fertile eggs, when eaten raw or applied to the skin. The egg yolk provides soothing, nourishment, and vitamin A for skin repair. Albumin is another element in eggs that reduces pore size and removes excessive oil.

Brazil nuts

Nuts are generally a no-no for oily skin. Brazil nuts are an exception. It contains selenium which helps clear skin, reduces breakouts, and decreases acne. Selenium is also a powerful antioxidant that helps protect the skin from free radicals.



Recent studies show how garlic supports you in reducing acne inflammation and infection. The organosulfur compound in garlic enables it to benefit the immune system and keep body infections at bay.

Garlic is better ingested than used topically on the skin. Never directly use it on the skin though as it has a burning effect.


Green tea

Green tea is a great, time-tested antioxidant. See the skin of Japanese women? Green tea is anti-inflammatory and antimicrobial. The polyphenols found in Green Tea reduce sebum secretion.

Having regular healthy doses of green tea helps slow DNA damage, and protects against sun damage and burns. Whether applied topically or drank as a hot beverage, it is one of your best solutions for acne and oily skin.


salmon fish with lemon and tomato

Eating fish will provide you with Omega 3 and Omega 6. These healthy fats keep the skin hydrated, protected, and looking young. These healthy oils form the skin’s natural oil barriers that form the healthy skin cell membranes.

Healthy fats

Healthy fats or oils help absorb nutrients to regenerate your cell membranes in the skin, nerves, and muscles. High-quality oils like cold-pressed coconut oil, extra-virgin olive oil, and avocado oil are nutrient-packed oils that contain essential fatty acids and vitamin E.

Healthy, plant-based fats help make healthy and strong skin cell membranes. Adding healthy fats to your diet is a good preventive measure to keep your skin healthy. However, don’t forget to watch your intake!

Limit or avoid fried food

Go for steamed, boiled, and sautéed foods. Trans fat oils used for commercial purposes increase harmful cholesterol and decrease good oils. It makes good oil more solid in consistency for longer shelf life.

woman holding a spray bottle in her garden

Tend to your garden

Gardening itself boosts the immune system - a benefit that comes with communing with nature. Having the soil on your hands is encouraging the growth of good bacteria in your gut.

Replenishment of the natural skin flora and the extra oxygen gives the skin more hydration. It heals and relaxes you as well.

Walk barefoot in nature

barefoot on the sand

Walk barefoot in nature

You make the gut’s flora happy when you go walk barefoot in nature! Doing this is proven to greatly reduce stress. Barefoot walking is also anti-inflammatory! Walk barefoot regularly to help keep your overall body balanced and to keep your skin clear of acne.

Care for a mud-bath?

woman applying mud facial mask

Mud baths contain sulfur, zinc, magnesium, and bromine that exfoliate dead skin cells. It also absorbs impurities from the skin, anti-inflammatory, relaxing, and soothing.


Don’t overeat honey

You might not want to hear this, but you need to watch your honey intake! Honey may cause an acne breakout due to its high calorie and sugar content.

Too much sugar, which honey has lots of, can cause insulin resistance. Insulin resistance will most likely result in an acne breakout, among other things. While honey is undoubtedly delicious, eat it in moderation.


Now you know how important it is to eat the right food as well as the importance of reconnecting with nature for your skin. With that, you can start taking notes of what food you should eat and the vitamins that you need to take.

Learn how to deal with acne and the things that you can do to fight it in our next blog post.

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