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You Are What You Eat! Best Foods For Healthy Skin

by | Injectables

Your skin is a reflector of what you’re putting inside your body. Too much of the wrong foods can result in skin issues such as acne. If you want healthy, youthful-looking skin, there are certain foods and categories of foods that can help. Check out our list and consider adding these foods to your diet for healthy skin!


Salmon, and other fish high in omega-3 fatty acids such as mackerel, sardines, and herring, are great for your skin. Not only does omega-3 keep your skin moisturized and thick, but it also reduces inflammation. Inflammation within the body will manifest itself on the skin as eczema, rosacea, psoriasis, acne, and more. Not a fan of fish? Fish oil supplements can help as well, in fact, studies suggest fish oil supplements can reduce the risk of getting various skin-affecting conditions such as psoriasis and lupus. Vegetarian? Try walnuts, a good alternate omega-3 source.

Other healthy fats

Ok, so we know how important omega-3’s are, but did you know fat in general is great for your skin? Not just any fat though, but monounsaturated fatty acids, such as those found in avocados (so load up on some guilt-free guacamole!), olive oil, and other healthy fat sources. Fat keeps your skin supple.


Looking for a way to boost your sunscreen? Tomatoes contain lycopene, an antioxidant that helps prevent sun damage. As we know, sun damage can do a number on your skin, and, added up over time, will cause your skin to age faster than it would otherwise. Now, interestingly, this benefit is maximized by eating cooked tomatoes, so that plate of spaghetti isn’t so bad for you after all! 


Ok, ok, this one is a drink, but water is so very important for your skin that it deserves a spot on our list! Drinking plenty of water is one of the best things you can do for your complexion. We always emphasize the importance of water here at Cosmetic Injectables Center. It keeps your skin moisturized from within. What’s more, well-hydrated skin will not show wrinkles and fine lines as much as dry skin does, and makeup will go on much more smoothly. Plus, for the acne-prone, water is one of the best “foods” for clear skin!

Dark chocolate

“But wait…” you say, “I thought chocolate causes acne!” Actually, dark chocolate is good for your skin! Antioxidant-rich chocolate helps your skin in more ways than one. It has been shown in studies to help protect your skin against sunburn (which accelerates the aging process!) and results in thicker skin. And that chocolate-causes-acne claim? Well, science has found little evidence to back that up! So feel free to enjoy in moderation!

Green tea

Another drink on our list, green tea is antioxidant rich, which we all know means great things! The particular antioxidants that make green tea amazing for your skin are called catechins, one of which is EGCG. Drinking green tea daily has been shown to help with the thickness of skin, and result in moisturized skin with more elasticity. It has been shown to result in smoother skin as well.

Vitamin-C rich foods

Too many to separately list, vitamin-C contained in foods like oranges and other citrus foods, kale, kiwis, and bell peppers are particularly great when it comes to firming the skin. Vitamin C helps fight free radicals in the body, which can reduce inflammation, which is important for healthy skin.

Grass-fed beef (and other protein sources)

For the meat-eaters out there, grass-fed beef (even better if organic!) contains higher amounts of omega-3’s than omega-6’s. But protein is the real star here! Nothing beats beef when it comes to the protein department, and protein is essential for collagen and elastin production. Together, collagen and elastin preserve the elasticity of the skin and help prevent wrinkling of the skin.

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