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20 Good Foods That are Great for Your Skin

Updated on October 30, 2012

It doesn’t take much more than common sense to realize that what you put into your body is going to have an impact on how your body looks and feels. If you eat foods that are filled with fat, cooked in grease and high on the sugar then your body is going to reflect that in its shape, size and texture. In contrast, if you consume foods that are healthy for you then your body is going to respond by looking and feeling healthier.

This is true at all levels including the level of your skin. People who want to have skin that looks young and supple and that has that healthy natural glow to it need to start by paying attention to what types of foods they are putting into their bodies. Take a look at the following twenty foods that are good for your skin and think about which ones you can easily add to your diet to get that youthful skin appearance that you desire:

1. Water. The number one thing that you can put into your body if you want great-looking skin is water. The more water you drink, the more you flush all of the other stuff out of your body and the healthier your skin is going to look.

2. Green tea. When you’re not drinking water, you should be drinking green tea. It has many, many different health benefits including benefits for the skin. You can drink it cold or warm. Avoid adding sugar or milk to it if you want the best benefits for your skin.

3. Cantaloupe. This food increases antioxidants in your body which increases your ability to absorb free radicals which in turn reduce skin problems so that you have healthier skin.

4. Tomatoes. This is another food that is rich in anti-oxidants and so will have the same skin-boosting benefits that the cantaloupe will give to you.

5. Berries. Strawberries, blueberries and blackberries are all berries that are also rich in antioxidants. Eat them alone, toss them in cereal or add them to the sides of other dishes to increase the healthiness of your skin all throughout the day.

6. Plums. There really is a long list of fruits that you can eat that are rich in antioxidants and that are therefore good for your skin.

7. Sweet potatoes. This is a vegetable alternative to the cantaloupe and tomato options that you may want to try to get those free radicals flowing healthfully throughout your body and fighting off skin problems.

8. Broccoli. This is a great vegetable that has many different health benefits which is why you’re always hearing that you should “eat your broccoli”. One of the things it contains a whole lot of is Vitamin A, a vitamin that is great at improving the turnover of cells in the skin. This means that when you eat broccoli, your skin gets renewed more quickly and the freshest (nicest looking) skin is on top where everyone you meet can see it.

9. Spinach. This food doesn’t just make you strong like Popeye. It’s also rich in the same Vitamin A properties that broccoli has so it’s good for your skin as well. You never saw Popeye looking like he had dry, aged skin did you?!

10. Carrots. If you want to get your Vitamin A but you aren’t that big of a fan of leafy green vegetables then you may want to turn to carrots to improve your skin with this vitamin.

11. Low Fat Dairy. Diary products are another really great source of Vitamin A so they can be really good for the skin. However, you want to avoid the fat that is in a lot of these foods so make sure that you look for low-fat versions of cheese and milk that are rich in Vitamin A.

12. Omega3 Rich Fish Dishes. Omega3 is that “good fat” that we’re always trying to get even though we try to avoid the “bad fat”. One of the things that the Omega3 fats do is ward off any kind of inflammation. This means they’re good for the skin. You can find these in many different fish dishes including tuna, shellfish, sardines and salmon.

13. Flax seeds. You don’t have to eat fish to get the essential fatty acids that your body needs (and that improve your skin). An alternative option is to eat flax seeds and to cook with flax seed oil.

14. Walnuts. These are yet another option that you can choose in addition to flax seeds or fish dishes if you want to improve your skin with those essential fatty acids.

15. Grapefruit. This food is really rich in Vitamin C. Vitamin C is great for people concerned about skin problems because it delays or reduces wrinkles.

16. Oranges. Just like with grapefruits, these are great for the skin because they are so rich in Vitamin C.

17. Brussel Sprouts. Most people think that you have to eat citrus fruits to get Vitamin C but there are a few vegetables out there that have it as well. Brussel sprouts are a good one for the skin. Peas are another option.

18. Whole wheat. Another ingredient in some foods that is really good for your skin is selenium. This is found in whole wheat cereals, breads and baked goods. This improves the skin at a cellular level and keeps you looking young and beautiful.

19. Lean red meat. Some people have poor skin because they don’t have enough iron in their diets. If you are concerned that you’re too pale or you have dark circles under your eyes then you may need more iron. Red meat is a great source for that but make sure that you’re not eating any red meat that is too high in fat.

20. Eggs. Eggs are a good iron-providing alternative for people who don’t want to eat much red meat.

Adding these foods to your diet should go a long way towards improving the healthfulness of your skin. However, it’s just as important to cut out foods from your diet as it is to add foods if you do want healthy skin. Make sure that you reduce your intake of caffeine, bad fats, salt, sugar, etc. to maximize the healthy benefits that your skin is getting from the intake of these other good foods!


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  • ilikegames profile image

    Sarah Forester 3 years ago from Australia

    I'm always trying to increase my water intake, I'm going to need to focus on some of the others as well.

  • pinto2011 profile image

    Subhas 4 years ago from New Delhi, India

    Hi Kathryn Vercillo! This is really a gem of an article one would love to read and comply with.

  • vibesites profile image

    vibesites 4 years ago from United States

    Thanks for a wonderful health information. For most of days I drink water much to keep my skin clear. Fortunately, I eat almost all of the foods you recommend. Thanks for posting! Up, useful and shared. :)

  • profile image

    siddharth 4 years ago

    Thanks for this sharing with us !!!!!!

  • profile image

    Salam Perumanna 4 years ago

    Thanks for sharing this is really useful! I vote it up! :)

  • profile image

    Kari 5 years ago

    Every night I scramble up 2 organic eggs with spinach in them & eat them with a side of sliced tomato! So yummy & healthy!

  • profile image

    mjhilado 5 years ago

    Thanks! Your article helps me a lot.

  • profile image

    meegs supergirl 5 years ago

    Great article, when you look after yourself, feeling great just naturally follows :)

  • greeneryday profile image

    greeneryday 5 years ago from Some tropical country

    Very informative hub and useful list of foods that help to enhance your skin looks, thanks for sharing..

  • KellyMediaBest profile image

    KellyMediaBest 5 years ago from Tampa, Florida

    Stress has always been the major factor in my breakouts and how my skin looks but I do try to drink a lot of water to keep it clear, and it does work! Also, I like that you included cantaloupe to this list. Every type of melon is chalk full of antioxidants and many other vitamins and minerals that are great for your skin and overall health. My favorite is watermelon.

  • cityalice profile image

    cityalice 5 years ago

    This is a great list. Water is definitely the most important to keep your skin healthy, and I love fish. I see that most of the list is vegetables and fruits which make perfect sense.

  • profile image

    rabia from afghanistan 16 years old in 11 class at shamal public girls high school 5 years ago

    yeah! friends its really true that water is so much essential for our skin. my dear friend every morning when you wake up from your beautiful and cute cute dreams drink 6 glass water

    then pray for me

    thanks bye me rabia

  • profile image

    deepa 5 years ago

    too good article

  • profile image

    billy 5 years ago

    this is garbage....doesn't even include avocado

  • profile image

    Thanks! 5 years ago

    Thanks for the help!

  • profile image

    Rita 5 years ago

    Thank u for this information i use most of them, is real good

  • Cathleena Beams profile image

    Cathleena Beams 5 years ago from Lascassas, Tennessee

    Great hub - Let me know that I am doing some things right. Blueberries for breakfast, drinking green tea, eating broccoli, tomatoes and carrots. Good to have the reminders though that I need to add some more of the ingredients you recommended, number one being to drink more water. This is an area I find myself slacking off on. I found you through success stories. Congratulations on doing what you do well and sharing your tips and techniques with others here on Hubpages. This is a fabulous healthy eating hub. Voting up and awesome!

  • angela_michelle profile image

    Angela Michelle Schultz 5 years ago from United States

    Well, looks like I'm eating the right foods, just still have bad skin. Maybe I need to avoid the other kind of food. Now I need an article, foods to avoid.

  • hi friend profile image

    hi friend 5 years ago from India

    Nice and informative hub

  • profile image

    Lisa 5 years ago

    eating foods like these really does make a difference! great hub :)

  • profile image

    Mike 5 years ago


  • 4FoodSafety profile image

    Kelly Kline Burnett 5 years ago from Fontana, WI

    Kathryn Vercillo,

    The last one surprised me - it shouldn't have given the vitamins in the eggs. Great post.

  • profile image

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  • profile image

    Miranda 5 years ago

    Great info, but just one thing to mention - you should not cook with Flax seed oil. It's a very sensitive fat that will change when heated and turn into a harmful one.

  • profile image

    regen 5 years ago

    hope it is good

  • sammythrone profile image

    sammythrone 5 years ago from North America/South America/Europe/Asia

    @Kathryn Vercillo

    Water is so important for health and radiant skin, and yet most people still find it hard to drink plenty of it daily. I'm sure if everyone trade in their carbonated drinks for water, they will be glowing from head to toes.

  • profile image

    stella 5 years ago

    really my skin is glowing its good etonmet food

    to go with know m

  • profile image

    Tyler 5 years ago

    Honey and lemon juice is also a great way to get that glowing spot free skin.

  • TotalHealth profile image

    TotalHealth 5 years ago from Hermosa Beach, CA

    Great hub! Definitely drinks lots of water and eat plenty of fruit rich in antioxidants!!

  • profile image

    John Cena 5 years ago

    all these would take time to work out, but still i'll try it!!

  • profile image

    Maria Babar 5 years ago

    Very informative - for a younger look

  • profile image

    neetu 6 years ago

    true grt n cooooll,,,

  • profile image

    parthi 6 years ago

    thanq yo .......ill try

  • profile image

    Merona 6 years ago

    Thank you! Sharing Is Cring :-) Cucumbers, Oysters, Mushrooms and Avocados Are Also Very Good For Skin.

  • profile image

    gaurav 6 years ago

    m gonna try dis...n thank q..:D

  • profile image

    CoCoglam 6 years ago

    I totally agree with the first person that commented we would all be a healthier and more attractive people

  • profile image

    kelleyward 6 years ago

    Great hub. After I was diagnosed with type 1 diabetes I have eaten much better and my skin reflects it. I love all these foods you mentioned. Thanks~

  • aestheticlinicSG profile image

    aestheticlinicSG 6 years ago from Singapore

    Sometimes skin rejuvenation only needs the simple act of sleeping in order for your cells to regenerate. Little to no rest can be a stress to your body, and this releases chemicals or toxins that cause oxidation. This is definitely one thing that can age your cells faster which results to your skin looking tired and dull. However, if you want instant solution, you are free to visit aesthetic clinics for consultation, , it pays to asked the right person for skin problems.

  • profile image

    ME 6 years ago


  • profile image

    Hema 6 years ago I have to eat yellow part as well..??

  • profile image

    fitness_freak 6 years ago

    I heard building up a good sweat during workouts helps a lot too !

  • profile image

    carahoyler 6 years ago

    Brilliant post! I have been a vegetarian for 17 years and these are the foods I eat (with the exception of number 19). I don’t claim to have the best skin ever, but I am proof that if you eat well, you feel well, and therefore are well. You’re post was very insightful and I’m so glad you shared it.

  • profile image

    Anne 6 years ago

    Great help those pregnant women. .thnk u hub. .God bless!

  • profile image

    sheena 6 years ago

    thanks for the info.. :)

  • profile image

    Phoebe Pike 6 years ago

    And I thought I naturally had good skin... but I do eat most of the foods on this list so maybe not! ^_^

  • mortgage-news profile image

    mortgage-news 6 years ago from Los Angeles, CA

    I am surprised that cucumber did not make the top 20. How did cucumber get elimiated? that was a bit of an updet.

  • johncimble profile image

    johncimble 6 years ago from Bangkok

    great hub!!

  • baygirl33 profile image

    victoria 6 years ago from Hamilton On.

    I do these foods most of the time.But thanks for the reminder.We always need reminders of what we know.

    With good foods like these and some exercise,our bodies should be able to maintain our good spirits.

    Thanks again.

  • profile image

    Prasanth 6 years ago

    It is very good list but one Giant fruit is missed in this list. " THE APPLE " It is also good for skin .

  • Aceblogs profile image

    Aceblogs 6 years ago from India

    Well thanks a for very informative hub i would say , also i want to suggest few things which i know is not good for a healthy skin , eating too much of chicken , dry fruits and chocolates is not at all good

  • profile image

    Naren 6 years ago

    Thanks a lot

  • Ployie profile image

    Ployie 6 years ago from Bangkok,Thailand

    Thanks for sharing this is really useful! I vote it up! :)

  • Dr Rockpile profile image

    Dr Rockpile 6 years ago from USA

    Thanks for the list! And I now have a craving for fruit. ;)

  • poeticmentor profile image

    Asahda Shavaja Poet of the New Age 6 years ago from New York City

    great info. Thanks.

  • avilashbehera profile image

    avilashbehera 6 years ago from Pune, iNDIA

    This is so useful for me. I can use some of these tips at my spa

  • stephaniedas profile image

    Stephanie Das 6 years ago from Miami, US

    Voted up and useful--Great information. All you have to do is eat for your skin, and the rest of your body will benefit. Skin really is a mirror of your health.

  • profile image

    naturalsolutions 6 years ago

    I do believe that by just drinking a lot of water everyday you will able to get the health that you want. Drinking 10 to 15 glass of water a day is the best.

  • drspaniel profile image

    drspaniel 6 years ago from Somewhere, where the sun shines once a year...

    Great advice especially since in this day and age, more and more people are feasting on McDonald's instead of fruit and vegetables!

  • profile image

    SHEETAL 6 years ago

    Whatever the food eaten was given in will follow it and i think so the result should be well and good.thanks for the details.

  • selfdefenselesson profile image

    selfdefenselesson 6 years ago

    Awesome stuff. It pretty much confirms that by eating healthy food, you'll do your entire body wonders. Not just your skin.

  • profile image

    Chris 6 years ago

    ....nothing about soy beans, soy milk, honey,other kinds of nuts, rooibos tea and so on. I guess it serves as a guide only.

  • profile image

    elliegoulding 6 years ago

    So basically you can't eat a bunch of junk food?! Laugh out loud! Great hub

  • Andrew0208 profile image

    Andrew0208 6 years ago from Zion

    Great! I just love this article, very informative. Thank you.

  • cowtowngirl77 profile image

    cowtowngirl77 6 years ago

    I have recently changed my eating habits to get healthier and this is very informative.

  • maxravi profile image

    Ravi Singh 6 years ago from India

    Nice info.I too insist on taking more green vegetables and fruits.It very difficult for me to get low fat dairy.specially butter and milk.

  • Jennie Demario profile image

    Venture Boyz 6 years ago from Floating in the clouds

    Excellent hub. Thank you for spreading awareness Kathryn. When I once asked a dermatologist what foods to avoid to make sure I don't break out they responded that you should be more focused on foods that are good for your skin than foods that are bad for your skin. Make sense? Thanks so much for sharing this list of foods that are good for my skin.

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    fashion 6 years ago

    Fantastic article.An excellent resource of information.All foods are always the best choice.

  • askjanbrass profile image

    askjanbrass 6 years ago from St. Louis, MO

    Thanks for this, really useful Hub!

  • Freegoldman profile image

    Freegoldman 6 years ago from Newyork

    I never thought that one can have an idea of making a hub of such a topic.Awesome work.Banana can be another option.Voted U up.Jst loved it.

  • profile image

    heavenrooms 6 years ago

    Great Hub! it's so useful, thanks :)

  • profile image

    maxine  6 years ago

    yes very informative

  • MaxFueled profile image

    MaxFueled 6 years ago from , Fort Worth, Texas

    This is an excellent resource of information! Whole foods are always the best choice.

  • danfresnourban profile image

    danfresnourban 6 years ago from Fresno, CA

    This is an excellent article. The information is useful and the presentation is wonderful. The picture suggest a bountiful tray of healthy and great tasting food. Thank you for spending time to create this hub.

  • nancynurse profile image

    Nancy McClintock 6 years ago from Southeast USA

    Great article Thanks

  • carolinemoon profile image

    carolinemoon 6 years ago

    I am now having water therapy for my UTI. Fortunately, I feel better now.

  • profile image

    *Swetha* 6 years ago

    Wow really great to have such a helpful information.

  • profile image

    health screening singapore 6 years ago

    i got this skin rashes and i dont know what exactly is this. i search for characteristic for psoriasis. it somehow same but not really same. hope to get the best advices here :). i really missed to live normal.

  • fit2day profile image

    fit2day 6 years ago

    I'm glad you put water as number one, I used to never drink water and my lips stayed dry and cracked. I thought she was wrong, but now I drink it all the time and rarely have problems

  • madlopez22 profile image

    madlopez22 6 years ago from Pooler GA

    Its good to know which foods are best!

  • GrantGMcgowan profile image

    GrantGMcgowan 6 years ago

    Glad to find this hub. Very nice and healthy blog.

  • JMAW profile image

    JMAW 6 years ago from Hawaii

    Thx for sharing. I selected awesome. I had very horrible eczema and through diligent self-work and eating less meat and more nutritiously I no longer have it. This hub will surely help some people out I am sure.

  • jamiesweeney profile image

    jamiesweeney 6 years ago from Philadelphia, PA

    Good for our health, Thanks for sharing.

  • leeroper profile image

    leeroper 6 years ago from UK

    This advice isn’t just for skin, it’s a good hub for general healthy eating. Popeye he knew what he was doing, excellent write up thanks.

  • Elrascal profile image

    Elrascal 6 years ago

    Thanks for a great hub. I have only just started eating brussel sprouts again. As a kid I hated them. As I grew up I never thought to try them again. I had them about a month ago and I can safely say that I now love them

  • Tom989 profile image

    Tom989 6 years ago from Philadelphia, PA

    Great list...I need to eat more fruit myself.

  • The Jet profile image

    The Jet 6 years ago from The Bay

    Here's me eating more grapefruits and eggs. Cool hub.

  • ChristineVianello profile image

    ChristineVianello 6 years ago from Philadelphia

    Everything except the fish sounds great!

  • profile image

    munirahmadmughal 6 years ago

    "20 Foods That are Great for your Skin"

    The hub is comprehensive and up by all standards.

    Human beings are made of body and soul. Twenty Foods for beauty and health of body prescribed by Kathryn have each a food for thought as well. The One who created these twenty and many and multiple foods with many and multiple advantages is also to be remembered to keep the soul healthy and handsome. Faith, truth, cooperation, honesty, spending what ones capacity is to spend upon the deprived persons, love, kindness, mercy, thanksgiving and appreciation of all welfare behaviour, imparting awareness and education whereby rights of the human beings are protected and on time paid, avoiding all sorts of backbiting, rancour, caprice, harshness, taunt, abuse, hurting feelings of others, causing any sort of harm or doing any act whereby the dignity of mankind is damaged are, among other things, a few recipe for the soul. To behave this way shines the internal and attracts the fellow beings towards the right direction of human character.

    May God bless all.

  • Linda Tadlock profile image

    Linda Tadlock 6 years ago from Atlanta

    Kathryn, thank you for these useful tips. I love reading articles on beauty and health.

  • JLClose profile image

    JLClose 7 years ago from OreGONE

    Sounds like the food pyramid people are right: Eat lots of fresh fruits and veggies!

  • jerrycorinadam profile image

    jerrycorinadam 7 years ago from United State

    I have been using these foods in the past but did not realize their skin boosting advantages earlier.

  • TroyM profile image

    TroyM 7 years ago

    Great List,

    And yes, I myself had observed effect of Green tea.

  • st lucia for sale profile image

    st lucia for sale 7 years ago from St Lucia

    Don't forget about Cabbage! Healthy and high in vitamin E, so good for the skin :)

  • AnkushKohli profile image

    Ankush Kohli 7 years ago from India

    I'm always fond of health related info. Good hub, also thinking of writing health related hubs.

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    Eczema in Babies 7 years ago

    a big thumbs up from me on this hub, seriously really useful and helpful advice! I love seeing how different foods affect my overall wellbeing and my skin is the biggest indicator. Thanks again, voted!

  • Active Nutrition profile image

    Active Nutrition 7 years ago from Sammamish, WA

    Great hub. Keep spreading the word that healthy foods taste great.

  • melbel profile image

    Melanie Palen 7 years ago from New Buffalo, Michigan

    I'll have to try more of these foods. I LOVE sweet potatoes and they have so many health benefits, I should eat more!

  • gsharadasheker profile image

    gsharadasheker 7 years ago from Zaheerabad

    This is Intresting

  • profile image

    deepakkumaarr 7 years ago

    This is Yamee ......

  • JohnBarret profile image

    JohnBarret 7 years ago

    What a mouth watering article.