what to eat for healthy skin

The Good Skin Diet: 8 Foods That Improve Your Skin, According to a Nutritionist

Photo Credit: Pinterest

Skin, the largest organ in your body, is a bit of a tattle-tale. Its health and equilibrium paint a clear picture of your overall well being—and any possible imbalances. As science continues to learn more about the connection between nutrition and skin health, there’s good news: We know that making intentional food choices has the power to alter our health—and the state of our skin. Empowering, right? 

To guide us to the best foods for our skin, we caught up with pre + postnatal registered dietician and Perelel Panel member, Stephanie Lauri, for her take on the eight best foods to eat for glowing skin. Read on below.

The Top 8 Foods for Healthy Skin 

1. Tomatoes

Your salad just got a skin boost. Reach for juicy tomatoes to benefit your skin thanks to an antioxidant called “lycopene,” Lauri explains. Lycopene is a dietary antioxidant known to prevent skin photodamage and studies have proven that it has rejuvenating effects on skin damage.1 

2. Vitamin C-Packed Fruits & Veggies

Citrus and other fruits and veggies known for their vitamin C content (like kiwis, strawberries, cantaloupe, and, yep, broccoli) are loaded with antioxidants and vitamin C, Lauri says. Ongoing research shows vitamin C’s ability to stimulate collagen production and scavenge free radicals.2

3. Almonds

Grab a fistful of your favorite nut with skin benefits in mind. Almonds contain vitamin E, an important antioxidant that helps protect the skin from oxidative damage, Lauri explains. Studies have shown vitamin E is best absorbed when combined with vitamin C—almond, strawberry smoothie anyone?3

Shop the Article:

4. Bone Broth

Savory, filling and packed with collagen, sipping a mug of bone broth is a great way to boost your skin’s health, Lauri suggests. Collagen loss is a natural part of aging, but introducing collagen into your diet to supplement is a proactive way to benefit your skin. 

5. Salmon

Packed with omega-3 fatty acids, adding salmon to your diet is a delicious way to benefit your skin, Lauri says. Omega-3’s keep skin moisturized and have also been shown to reduce inflammation and autoimmune conditions that might affect skin, like psoriasis or lupus.4

6. Spinach

One leafy green with powerhouse benefits? Spinach. Loaded with vitamin A, C, E, & K, spinach is a skin-benefitting heavy weight, Lauri says. Vitamin A is proven to support your skin’s immune system and keep skin hydrated, preventing fine lines and wrinkles.

7. Red Bell Pepper

Add some color to your plate with the vitamin C-filled red bell pepper. Vitamin C is necessary for creating collagen, Lauri explains, which keeps skin firm and healthy. Add some skin benefits to your salad or stir fry! 

8. Avocado

High in healthy fats and vitamin C, E, K, avocados are your skin’s best friend, Lauri says. Studies have also found that avocado may reduce UVB-induced damage and inflammation in skin.Hello, avocado smoothies, toast, salads, galore! 

No matter what phase you’re in, Perelel vitamins are formulated by doctors to support your total wellbeing—skin health included. Shop the complete line here. Next up—we investigate: How much hair loss is normal, really?


  1. Lycopene Presence in Facial Skin Corneocytes and Sebum and its Association with Circulating Lycopene Isomer Profile: Effects of Age and Dietary Supplementation; National Library of Medicine
  2. Vitamin C in Dermatology; National Library of Medicine 
  3. The Role of Phytonutrients in Skin Health; National Library of Medicine
  4. Omega-3 Fatty Acids in Inflammation and Autoimmune Diseases; National Library of Medicine
  5. Polyhydroxylated Fatty Alcohols Derived from Avocado Suppress Inflammatory Response and Provide Non-Sunscreen Protection Against UV-Induced Damage in Skin Cells
This article is for informational purposes only. It is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and we recommend that you always consult with your healthcare provider. To the extent that this article features the advice of physicians or medical practitioners, the views expressed are the views of the cited expert and do not necessarily represent the views of Perelel.