The skin has many functions. It protects us from microbes, maintains water balance, and reduces the effects of exposure to ultraviolet light. Therefore, a healthy skin barrier is essential, and with the abundance of skin care products on the market, it can be overwhelming.

But perhaps the best place to start is inside. A well-balanced diet is always recommended, but some of these foods can be included to help achieve the skin goals we all seek. We have compiled a list of foods that can improve your skin when incorporated into your diet.



Pumpkin is full of fruit enzymes, zinc, and alpha hydroxy acids (AHAs), which are commonly found in skincare products. It can help soften the skin and help restore the pH balance of our skin, which tends to be a bit more acidic.

But when we consume pumpkins, the zinc helps regulate oil production. It also contains vitamin C and carotenoids, which help protect the skin from damage caused by harmful UV rays.

Sweet potato

Sweet potatoes contain beta carotene. When inside the body, it is converted to vitamin A. Its derivative is used in many skin care products and is commonly known as retinol.

Retinol helps fight wrinkles and increases cell turnover. When ingested, vitamin A acts as a skin barrier against discoloration, inflammation, and clogged pores.


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Papaya is packed with vitamins and minerals that can improve skin elasticity, which when at its best can reduce the appearance of fine lines and wrinkles. They contain vitamins A, C, and K, and B vitamins, including folic acid, potassium, magnesium, and calcium.


Quinoa contains large amounts of fiber. One cup has between 17 and 27 grams of fiber. When we go regularly, which this food will help us do, we remove toxins from our body, which can result in clearer skin with fewer dark spots.

Fatty fish

Fish such as herring, sardines, and salmon are rich in omega-3 fatty acids and vitamin E. Vitamin E, an antioxidant, protects the skin from damaging free radicals and inflammation.

Eating fatty fish can also reduce UV radiation damage, help reduce inflammatory symptoms, and make your skin less reactive to UV rays.


Tomatoes contain vitamin C and carotenoids, including lycopene. These have been shown to protect the skin from sun damage. They can also help prevent wrinkles.

The high amount of carotenoids is fantastic for keeping skin healthy. Combining carotenoid-rich foods with a fat source such as olive oil helps carotenoid absorption.

What foods help your skin feel better? Have you ever tried any of these foods? If yes, did they help you?