Assistant Beauty & Health Editor
Assistant Beauty & Health Editor
Hannah Frye is the Assistant Beauty Editor at mindbodygreen. She has a B.S. in journalism and a minor in women’s, gender, and queer studies from California Polytechnic State University, San Luis Obispo. Hannah has written across lifestyle sections including health, wellness, sustainability, personal development, and more.
Image by ohlamour studio / Stocksy
October 12, 2023
“Skin foods” are certainly buzzy, but not everyone wants to overhaul their entire diet for the sake of glowing skin. Spoiler alert: You really don’t have to.
To make your diet just a bit better for your skin without much strife, follow these simple, easy-to-incorporate tips:
1.
Don’t skip healthy fats
While omega-3s are well known for their heart- and brain-related benefits, they’re actually great for the skin, too. The research on skin specifically is still gaining, but there have been notable findings.
Firstly, omega-3 supplements have been shown to improve the severity of atopic dermatitis, also known as eczema. Gamma linolenic acid (GLA), in particular, has also been shown to treat transepidermal water loss (TEWL) and support a hydrated and healthy skin barrier.
A 2020 review on omega-3 fatty acids in dermatology also concluded that this supplement can be helpful for many kinds of inflammatory skin conditions, including acne.
So keep up your healthy fats, or consider omega-3 supplements for an extra boost. Below, a few great food sources:
- Salmon
- Avocado
- Olive oil
- Chia seeds
- Whole eggs
- Walnuts
- Full-fat yogurt
2.
Consider collagen supplements
3.
Prioritize yellow, orange & red natural foods
- Oranges
- Carrots
- Mangoes
- Yams
- Kale
- Spinach
- Watermelon
A final note: You can eat a well-balanced diet without specific attention to skin foods and still make your skin glow. The basic elements of a healthy diet, like adequate protein, plenty of fruits and vegetables, and enough H2O, will all benefit your skin and overall health. So don’t stress about it too much.
The takeaway
If you want to implement a skin-healthy diet without handpicking each food on your plate, follow these simple tips: Don’t skip healthy fats, consider quality collagen supplements, and incorporate more carotenoid-rich fruits and vegetables (or just opt for more color on your plate). One more tip: Consume enough protein, which is especially for easing crepey skin—here’s why.