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The Best Foods For Healthy, Beautiful Skin

written by Guest Blogger February 12, 2016

With Valentine’s just around the corner, you might be thinking of a delicious, nutritious and romantic meal to treat your sweetheart. If you are, then keep in mind the following list by guest blogger, Jacqueline Cao, for foods that nourish our skin. 

The saying “You are what you eat” has a lot of truth to it. Your skin’s appearance and glow is a result of your lifestyle and what you put inside your body. Foods that are nourishing for skin can ease inflammation, hydrate and even protect your skin against harmful UVA rays.

Let’s take a look at some of the healthiest foods for radiant skin.


One of the healthiest foods for your skin is salmon; this delicious fatty fish contains lots of omega-3 fatty acids which reduces the body’s production of inflammatory substances which can lead to itchy, irritated skin. Salmon contains vitamin B7 (also known as biotin) which helps to restore skin’s moisture levels and eases eczema and dermatitis symptoms.

Salmon also contains Vitamin F also known as linoleic acid, a substance naturally found in the body which is effective at easing acne symptoms and keeping skin supple. It’s also super easy to cook; simply toss with a generous dash of olive oil, lemon juice, salt & pepper, bake for approximately 12-15 minutes at 450 degrees F and you have a delicious dinner ready.


Broccoli contains high concentrations of vitamin C and E. Vitamin C boosts skin’s overall health with increased collagen production. Collagen is a substance found in skin which keeps it supple and firm. As skin ages we tend to produce less collagen resulting in less firmness. Vitamin E helps to increase your skin’s defenses against the sun’s ultraviolet rays which can damage skin over time. Broccoli will retain more nutritional value when it’s “lightly cooked” (no more than 3-5 minutes) and retains its bright green color.


Almonds contain large amounts of vitamin E which help nourish skin and provide antioxidant benefits. Nuts are a natural inflammatory food which means it can soothe irritated skin. Almonds can be enjoyed raw or toasted and can be added to salads, yogurt and snacks. For optimum health and skin benefits, nuts should be eaten unsalted, raw, and with the brown skin attached.


Carrots are a delicious snack and excellent for keeping skin healthy and glowing. Carrots contain a high amount of beta carotene which can help protect skin from UVA damage. Make the most out of your carrots by cooking them. A study conducted by the University of Arkansas demonstrated that cooked carrots have 34% more antioxidants compared to raw carrots. Cooked carrots also contain more beta carotene than raw carrots.


Avocados contain lots of healthy fats which are imperative for skin health. Avocados also contain plenty of antioxidants including vitamin E, vitamin C and carotenoids. Caretonoids are plant pigments responsible for the color in the vegetables and fruits we consume. Caretonoids increases skin’s hydration levels and boosts skin lipid productions. Lipids occur naturally in skin and are essential for skin’s overall health. Avocados are delicious when tossed in a salad or as a spread over your favourite whole-grain toast.

These foods won’t be able to get rid of wrinkles overnight but they’ll nourish your skin and make you feel and look infinitely better.

About the Author

Jacqueline Cao is founder of Best Vit C Serum, a skin care site offering in depth vitamin c serum and skin care reviews.

Do you know of a food that contributes to healthy, vibrant skin? What about olive oil or aloe vera?

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