Getting plenty of rest, staying hydrated, and avoiding smoking and alcohol promote optimal healing as well. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

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Medically reviewed by Amy Richter, RD , Nutrition — By Jillian Kubala, MS, RD on August 12, Share on Pinterest. Leafy green vegetables. Nuts and seeds. Organ meats. Cruciferous vegetables. Sweet potatoes. Other ways to help your body heal.

The bottom line. How we reviewed this article: History. Of course, milk chocolate while delicious , is not applicable here—you'll need at least 70 percent or higher to get the full benefits. Cao C, Xiao Z, Wu Y, Ge C.

Diet and Skin Aging-From the Perspective of Food Nutrition. doi: Bhat A, Mahalakshmi AM, Ray B, et al. Benefits of curcumin in brain disorders. Kucharska A, Szmurło A, Sińska B. Significance of diet in treated and untreated Acne vulgaris. Postepy Dermatol Alergol.

Sadka A, Shlizerman L, Kamara I, Blumwald E. Primary Metabolism in Citrus Fruit as Affected by Its Unique Structure.

Front Plant Sci. Zink A, Traidl-Hoffmann C. Green tea in dermatology--myths and facts. J Dtsch Dermatol Ges. Fooddata central. Heinrich U, Neukam K, Tronnier H, Sies H, Stahl W.

Long-term ingestion of high flavanol cocoa provides photoprotection against UV-induced erythema and improves skin condition in women. J Nutr. Subscribe Email Address Subscribe.

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Accept All Reject All Show Purposes. Wellness Nutrition. By Dacy Knight. Dacy Knight. Dacy was previously an editor at Byrdie and is now a contributor covering skincare. Her work has appeared in Who What Wear, WWD, InStyle and Bustle.

Byrdie's Editorial Guidelines. Reviewed by Maryann Walsh, MFN, RD, CDE. Maryann Walsh, MFN, RD, CDE is a is a registered dietitian based in Palm Beach, Florida. She completed her Master of Food and Nutrition and Dietetic Internship at Bowling Green State University. Fact checked by Michelle Regalado.

Michelle Regalado is a seasoned editor, fact-checker, and content strategist with expertise in women's lifestyle news. Meet the Expert Whitney Bowe, MD , is a board-certified dermatologist and author.

She specializes in skin rejuvenation, laser dermatology, and the link between nutrition and skincare. Rachel Maiman, MD , is a board-certified cosmetic and general dermatologist at Marmur Medical.

Lauren Minchen, MPH, RDN, CDN , is a registered dietitian nutritionist and the founder of Lauren Minchen Nutrition. Additionally, organ meats are a concentrated source of selenium, vitamin A, and zinc , all of which play important roles in skin health.

Shellfish, such as oysters, clams, and mussels, are a smart choice if you want healthy, glowing skin. Not only is shellfish a concentrated source of skin-supportive minerals like selenium, zinc, and copper, but shellfish is rich in protein and anti-inflammatory omega-3 fats.

Shellfish, such as oysters, are especially high in zinc, a mineral that regulates inflammation in the skin and stimulates wound healing, and selenium, a mineral with powerful antioxidant properties that helps protect skin cells against oxidative damage and UV rays.

Shellfish also provide omega-3 fats , which have potent anti-inflammatory effects and play important roles in skin function and structure. Broccoli is a good source of fiber, which helps promote a healthy gut environment. This cruciferous vegetable is also high in vitamin C and polyphenol antioxidants.

Polyphenols help inhibit certain enzymes involved in the breakdown of the skin proteins collagen and elastin, which can help slow signs of aging.

These substances also help protect against UV damage, provide anti-inflammatory effects, accelerate skin regeneration, and may help improve blood circulation and elasticity in the skin.

Eating vegetables, like broccoli, provides your body with the nutrients it needs to support healthy skin. Plus, a review of 18 studies found that people who consumed high amounts of vegetables, fruit, and fish, as well as beta-carotene, and vitamins A, C, D, and E, were at a lower risk of developing skin cancer.

Deficiencies in vitamin D are associated with inflammatory skin disorders, such as psoriasis and eczema. Trout is one of the few foods that are concentrated in vitamin D. Trout also provides zinc, selenium, protein, and omega-3 fats. The omega-3 fats DHA and EPA may help protect against skin cancer and have powerful anti-inflammatory properties that may benefit people with inflammatory skin diseases.

Drinking plenty of water and consuming hydrating foods, like watermelon, can help keep your skin looking youthful because hydration helps reduce the appearance of wrinkles and furrows.

Not only is watermelon hydrating, but it's a good source of vitamin C and skin-supporting antioxidants such as lycopene and beta-carotene.

It also provides the amino acid L-citrulline, which may help promote healthy circulation, which is important for nourishing skin cells. Regularly consuming cherries may help improve overall health by lowering markers of oxidative stress, decreasing blood pressure, and supporting heart health.

Cherries are also high in vitamin C and provide fiber, which can help support a balanced gut environment, which is important for the maintenance of healthy skin.

Research suggests that consuming cherry products, like tart cherry juice, could improve sleep quality. Lycopene has antioxidant and anti-inflammatory properties and has been shown to protect the skin against sun damage.

Plus, some study findings suggest that eating lycopene-rich tomatoes may help improve the appearance of your skin.

A review that included 21 studies found that supplementation with tomatoes and lycopene supplements reduced skin redness and improved the appearance and pigmentation of the skin, thus preventing UV-induced skin damage and skin aging due to sun exposure.

Smoothies are one of the best ways to pack a variety of skin-supporting foods into one nutritious beverage. Smoothies made with vitamin C-rich fruits like strawberries, a healthy source of fat, such as sunflower butter or almond butter , and a source of protein are a delicious way to fuel your skin from the inside out.

Adding collagen peptides to your smoothie can enhance its skin-boosting effects. Research suggests that supplementing with collagen may improve certain aspects of skin health, including wrinkle depth, texture, elasticity, and hydration.

Your skin requires a steady supply of nutrients in order to stay healthy, hydrated, and youthful-looking. Certain foods, such as strawberries, shellfish, sunflower seeds, kimchi, and broccoli, provide vitamins, minerals, antioxidants, and other nutrients, like protein, that are essential to skin health.

Try incorporating the foods listed above into your diet for an easy and tasty way to care for your skin. How Does Skin Work? Institute for Quality and Efficiency in Health Care IQWiG ; Michalak M, Pierzak M, Kręcisz B, Suliga E. Bioactive compounds for skin health: a review. doi: Skrovankova S, Sumczynski D, Mlcek J, Jurikova T, Sochor J.

Bioactive compounds and antioxidant activity in different types of berries. Int J Mol Sci. Choi FD, Sung CT, Juhasz MLW, Mesinkovsk NA. Oral collagen supplementation: a systematic review of dermatological applications.

J Drugs Dermatol. PMID: Pullar JM, Carr AC, Vissers MCM. The roles of vitamin c in skin health. Department of Agriculture. FoodData Central.