7 Eating Tips for Healthier Skin – Charm

It seems like every day there’s a new magic skin-care product out there promising to wash away all your wrinkles and make your skin glow like the sun. While the cosmetics aisle is often the first place we turn to in search of healthier skin, there’s a natural (and usually cheaper) option to consider first: food.

Our diet has everything to do with the health of our skin, says Joshua Zeichner, MD, director of cosmetic and clinical research in dermatology at Mount Sinai Hospital in New York City. He says that the nutrients, minerals, and proteins found in food support collagen production and healthy cell membranes, and help protect skin from harmful stressors like UV exposure.

“The food we eat provides the building blocks for the healthy functioning of our bodies,” says Dr. Zeichner. “Our diet directly influences our appearance and how we age.”

So before you open another jar of skin cream, find out which foods can help your skin look younger, fresher, brighter, and just plain better.

7 Easy Home Hacks For Healthy Skin

1. Eat Healthy Fats Like Nuts, Seeds, and Avocados

Not all fats are evil. Omega-3 fatty acids are just one example of healthy fats, and they’re especially important for those who want to prevent fine lines and wrinkles. “Omega-3 fatty acids reduce the inflammation that can lead to wrinkles, and they prevent collagen breakdown,” says Keri Glassman, RD, a nutritionist based in New York City. Good sources of these fats include foods like walnuts and flaxseed.

You can also enlist the help of avocados, which are packed with nutrients that benefit the skin. “Avocados are high in sterolins, which help soften and moisturize the skin,” says Glassman. “They also have vitamin E, which enhances the skin’s collagen production while sealing in vital moisture.”

Collagen is a fibrous protein naturally produced in the body that helps repair connective tissue and keeps our hair, nails, and skin strong, says Zeichner. Eating foods rich in vitamin A and vitamin C, like blueberries and kale, has also been shown to increase collagen production, according to research.

2. Turn Back the Clock With Fiber Found in Fruit and Vegetables

“Because fiber in the daily diet helps remove fat, waste, toxins, and free radicals – key factors in aging – from the body, it’s a natural antiaging element,” says Howard Murad, MD, a dermatologist in Los Angeles and the author of The Murad Method and other skin-care books. Good sources of fiber include foods like oatmeal, chickpeas, and fruits and vegetables.

The National Academy of Medicine recommends that women consume between 21 and 25 grams (g) of fiber each day, and men consume between 30 and 38 g of fiber daily, based on a 2,000-calorie diet. Try your best to get fiber from food, rather than supplements, and consult your healthcare team before taking a fiber supplement.

3. Include Power Plants Rich in Antioxidants, Like Blueberries

Fruits and vegetables are the building blocks for any diet focused on healthy skin. Blueberries, raspberries, blackberries, and pomegranates are rich in skin-friendly antioxidants like anthocyanins, vitamin C, and manganese, which Dr. Murad says assist in cellular renewal and help cells stay plump with water.

Antioxidants are molecules that help prevent damage to cells by neutralizing what are known as free radicals, which are by-products harmful to tissue cells.

Experts also single out tomatoes as being effective in keeping fine lines and wrinkles in check. “Tomatoes are rich in the antioxidant lycopene, which has been shown to fight sunburn and sun damage that can lead to wrinkles and skin cancer,” says Jessica Wu, MD, a dermatologist in private practice in Los Angeles and the author of Feed Your Face.

Lycopene has skin-protective properties, according to research. And some studies have found that lycopene intake is associated with a lower risk of cancer overall. However, when it comes to lycopene and skin cancer in particular, more research is needed.

Poll

Which nutrition habit do you find most challenging when it comes to supporting your skin?

Drinking enough waterGetting enough antioxidantsAvoiding excess sugarEating enough healthy fats

4. Pick Lean Animal and Plant Proteins

Certain proteins can be a valuable source of essential fatty acids. Cold-water fish such as salmon, tuna, and sardines are among the richest food sources of omega-3 fatty acids. For instance, 3 ounces (oz) of cooked Atlantic salmon can provide more than the recommended daily minimum of omega-3s for adults.

Plant-based proteins are another helpful source of nutrients that can promote and maintain skin health, according to research. One review of dermatology research notes that plant-based diets are connected with better skin health. The review authors recommend almonds as a good source of omega-3 fatty acids for skin health. Additional plant-based proteins to add to your plate include chia seeds, walnuts, edamame, refried beans, and kidney beans.

Filling your plate with lean proteins that are also rich in the omega-3s docosahexaenoic acid and eicosapentaenoic acid can improve skin inflammation and dryness, and may be especially helpful for those with psoriasis, atopic dermatitis, and erythema (redness caused by infection or medications), according to the dermatology review.

5. Add Zinc-Rich Foods

Because of their zinc content, oysters are a good food for healthy skin, says Murad. “Zinc is not only an essential component for collagen production and healing, it’s a powerful anti-inflammatory,” he says. Zinc may also reduce acne, redness, and irritation; promote healing; and deflect UV rays, according to landmark research.

Inflammation is how the body communicates to our immune system to jump into action if we’re injured, but it can also cause flare-ups in our skin that come in the form of swelling, pain, and redness. Zeichner says that foods rich in vitamin A and zinc – like fortified cereal, beans, spinach, and oysters – can help reduce inflammation, making them among the best foods for healthy skin.

6. Drink (Water, That Is) to Your Skin’s Health

Yes, water is good for your skin, but you don’t have to go overboard. The goal is to avoid dehydration. (Hint: If you’re thirsty, you’re already dehydrated.) “If you’re dehydrated, your skin and mucous membranes will become dry, cracked, and crepey,” Dr. Wu says.

How much water you need varies based on your age, gender, and other factors such as pregnancy, but the general guidelines for healthy adults are to aim for between 92 and 124 oz daily.

Make sure that you consume enough caffeine-free fluids, such as soups, juices, and herbal teas, to avoid dehydration. If you’re not a regular water drinker, aim to sip one glass of water (or other caffeine-free liquid) with each meal and another glass between meals. Research has shown that unsweetened green tea in particular is beneficial because it contains antioxidants that fight free radicals, which are likely a major cause of aging and cancer.

7. Limit Processed Sugar, Carbs, and Alcohol

When thinking about the best foods and diets for healthy skin, keep in mind that some options don’t play well with skin care. Your sweet tooth in particular can really sour your complexion. Sugar and refined carbohydrates such as sodas, white bread, and pastries can contribute to premature wrinkles and aging skin, according to a study.

“Consuming large amounts of sugar and refined carbohydrates can directly harm skin elasticity because these foods trigger inflammation and contribute to the breakdown of collagen and elastic fibers,” Murad says.

Once sugars and carbs enter the body, they’re converted into glucose, creating advanced glycation end products that attach to healthy proteins and interfere with the production of collagen and elastin – thus leading to skin that’s less firm and resilient.

Alcohol can have a similar effect. According to research, alcohol can overwhelm your body’s antioxidant defense system, causing redness, wrinkles, and dry skin. It can also alter the environment of your skin’s surface, which can increase inflammation and worsen skin infections.

Zeichner recommends avoiding processed sugars and flour as much as possible, instead choosing natural grains and eating foods sweetened with honey or other natural sweeteners. Experts also agree that in general it’s best to drink little or no alcohol.

The Takeaway

Eating a balanced diet is one of the best ways to promote skin health under the surface; for instance, by supporting collagen production, which also benefits the skin’s appearance and reduces signs of aging.
Supply your skin with beneficial nutrients by filling your plate with foods rich in omega-3 fatty acids, vitamins A and C, zinc, antioxidants, and fiber while limiting alcohol and foods that contain processed sugar and refined carbs.
Foods that benefit skin health include healthy fats such as nuts and avocados, lean cuts of chicken or beef, good sources of fiber such as oatmeal and chickpeas, fruits such as berries and pomegranates, and vegetables such as tomatoes and kale.
Healthy adults should drink between 92 and 124 oz of fluid every day, which supplies the skin with needed moisture.

EDITORIAL SOURCES

Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.

Resources

Januszewski J et al. Nutritional Supplements for Skin Health-A Review of What Should Be Chosen and Why. Medicina. December 29, 2023.
Manetti S. High-Fiber Foods. MedlinePlus. July 24, 2024.
Dietary Fiber: Essential for a Healthy Diet. Mayo Clinic. December 24, 2025.
Maaz M et al. A Comprehensive Review on the Molecular Mechanism of Lycopene in Cancer Therapy. Food Science & Nutrition. July 13, 2025.
Balali A et al. Dietary Intake of Tomato and Lycopene, Blood Levels of Lycopene, and Risk of Total and Specific Cancers in Adults: A Systematic Review and Dose-Response Meta-Analysis of Prospective Cohort Studies. Frontiers in Nutrition. February 11, 2025.
Assaf S et al. Nutritional Dermatology: Optimizing Dietary Choices for Skin Health. Nutrients. December 27, 2024.
Water: How Much Should You Drink Every Day? Mayo Clinic. January 21, 2026.
Cancer Therapy Interactions With Foods and Dietary Supplements (PDQ)-Patient Version. National Cancer Institute. April 25, 2024.
Zheng W et al. Research Advances on the Damage Mechanism of Skin Glycation and Related Inhibitors. Nutrients. November 1, 2022.
Jimenez-Sanchez M et al. The Gut-Skin Axis: A Bi-Directional, Microbiota-Driven Relationship With Therapeutic Potential. Gut Microbes. March 6, 2025.
Wróblewska J et al. The Role of Oxidative Stress in Skin Disorders Associated with Alcohol Dependency and Antioxidant Therapies. Molecules. July 25, 2025.

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Jacquelyn Dosal, MD

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Jacquelyn Dosal, MD, is a board-certified dermatologist practicing at The Dermatology House in Park City, Utah. Her areas of expertise include acne, rosacea, integrative treatments…

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