Glow from Within: Top Foods for Radiant Skin, According to Dietitians

Have you ever wondered how your diet impacts your skin’s health and radiance? The adage “you are what you eat” holds especially true when it comes to maintaining a glowing complexion. While no single food can magically transform your skin, certain nutrients can promote healthy, radiant skin from within. We’ve consulted with top registered dietitians to bring you expert advice on the best foods for glowing skin and how to incorporate them into your diet.

Hydration is Fundamental

Dima Salhoobi, a registered dietitian specializing in weight management, pediatric nutrition, and overall wellness, and creator of Nourish and Lift, underscores the importance of hydration for maintaining skin’s elasticity and reducing wrinkles and fine lines:

“Healthy and glowing skin starts within, we’ve all heard that!  But how and what we should imply remains a mystery to some! Proper food intake and ensuring the skipping out on processed food is essential. But we can all start by simple hydration as it plays a crucial role in maintaining healthy, glowing skin. Proper hydration helps to maintain the skin’s elasticity and reduce the appearance of wrinkles and fine lines. Water helps to flush out toxins from the body, which can prevent skin issues like acne and breakouts. Additionally, well-hydrated skin is less likely to become dry or flaky, and it can better protect itself from environmental irritants. According to the National Institutes of Health, drinking enough water can support overall skin health by keeping skin cells plump and functioning properly (NIH, 2020). Therefore, ensuring adequate water intake is essential for skin vitality.  

It is essential however to connect with a Registered Dietitian to help you develop a plan to tackle your goals in the most efficient and effective way”

Essential Nutrients for Skin Health

Kaytee Hadley, MS, RDN, IFMCP, Functional Medicine Dietitian and Founder of Holistic Health and Wellness, highlights vitamins D, E, and C as vital for skin health:

"Vitamins D, E, and C are all important nutrients that support skin health. Vitamins E and C are easy to get by eating your daily dose of fruits and vegetables, but vitamin D is only found in a few foods like egg yolks and fatty fish. To support your vitamin D levels, be sure to get at least 10 minutes of sunlight directly on your skin every day, and consider supplementing when needed.

Collagen is another nutrient that has been shown to combat aging, support healing, and keep your skin hydrated and healthy. You can eat foods rich in collagen or apply it to your skin directly to get all these benefits."

Sheri Gaw, Registered Dietitian Nutritionist and Certified Diabetes Care & Education Specialist, highlights fatty fish such as salmon, tuna, trout, and sardines as nutrient-dense foods essential for healthy skin:

“Fatty fish such as salmon, tuna, trout, and sardines are rich in protein, vitamin D, and omega-3s which are important nutrients for healthy skin.  

A 2020 (1) review highlighted the benefits amino acids, the building blocks of protein, provide for skin health which include promotion of wound healing, protection from sun damage, and maintenance of healthy skin bacteria. 

A 2021 (2) study supported the benefits of vitamin D3 for skin health which included inhibition of DNA damage and promotion of DNA repair to prevent premature skin aging and cancer development. 

A 2020 (3) review, which included 38 studies, supported omega-3 supplementation as a useful way to support treatment of psoriasis, atopic dermatitis, acne, and skin ulcers.”

1 https://pubmed.ncbi.nlm.nih.gov/32761577/

2 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8396468/

3 https://pubmed.ncbi.nlm.nih.gov/32463305/

Lisa Andrews, MEd, RD, LD - Owner of Sound Bites Nutrition, Cincinnati, OH, emphasizes the importance of vitamin C in supporting collagen production, which decreases as we age:

“Citrus fruits including grapefruit, oranges, tangerines, and other varieties of oranges are generally good for your skin. Citrus fruit contains vitamin C, which is a potent antioxidant. As a water-soluble vitamin, vitamin C is needed as a cofactor for collagen synthesis (1). 

Collagen production decreases as we age, so it's important to support it as much as one can. Collagen reduces wrinkles, making skin look smoother and younger looking.

Women should limit citrus intake when out in the sun as some research suggests a higher risk of skin cancer with citrus consumption and sun exposure. Citrus Consumption and Risk of Cutaneous Malignant Melanoma in the Women's Health Initiative - PubMed (nih.gov) (2) Intake of citrus juice was associated with a higher risk of melanoma than the fruit itself. More research is needed in this area.”

1 https://pubmed.ncbi.nlm.nih.gov/29763052/

2 https://pubmed.ncbi.nlm.nih.gov/31335211/

Tara Durden, Functional Registered Dietitian and owner of Nutrition Thyme, believes that skin health starts from within, specifically the gut. Two essential nutrient-dense foods for skin health she recommends are blackberries and avocados:

"Skin health undoubtedly starts from within (the gut specifically). How well our gut is functioning, is usually reflected onto our skin. Two absolute, non-negotiable nutrient dense/skin-healthy foods that you should incorporate into your diet are blackberries and avocados. Blackberries provide a rich source of vitamin C, antioxidants and fiber. Vitamin C nourishes the skin and antioxidants help protect skin cells. The fiber content (~8g per 1 cup) also nourishes the gut to keep you happy and healthy from the inside out. Avocados also contain many micronutrients, healthy fats, antioxidants and fiber that improve both gut and skin health. Avocados contain ~7 grams of fiber per ½ of the fruit. Recent studies indicate avocado consumption increases skin elasticity and firmness due to the monounsaturated fat (a.k.a. healthy fat) content."

Building a Skin-Boosting Salad

Dr. Annelie Vogt von Heselholt, DCN, RD, CSO, Founder of Dietitian Doc, suggests incorporating a daily nutrient-dense salad for glowing skin:

"The best way to incorporate foods that promote glowing skin is by adding a daily salad. It is nutrient-dense, that is, it provides nutrients important for skin health while being low to moderate in calories.  The key is choosing the ingredients carefully.

To make a skin-boosting salad, mix dark green lettuce, tomato, cucumber, red pepper, and strawberries, and add salmon, walnuts, sunflower seeds, and a few orange slices. Top with a mix of olive oil and balsamic vinegar.

Water-rich foods such as lettuce and cucumber may improve skin physiology. 

Strawberries, red pepper, and citrus contain vitamin C which can help reduce UV damage and promote collagen formation. 

Salmon and walnuts provide essential omega-3 fatty acids that can help lower  inflammation.

Seeds provide vitamin E which can help regenerate skin and prevent skin damage.

Olive oil contains powerful antioxidants that fight radical damage that otherwise can age skin.

All in all, they may be skin-boosting and anti-aging and may help keep skin firm, bright, and glowing.”

Dietary Mistakes Impacting Skin Health

Holly DeLong, RDN, Founder of Food & Mood, advises against frequent consumption of high-glycemic processed foods, which can cause inflammation, hormonal changes, acne, and collagen degradation:

“As a dietitian, I am a big believer in the “everything in moderation” notion when it comes to a healthy diet. However, when we consume certain foods frequently, not even the best anti-aging serums can prevent inevitable breakouts and/or premature aging. When thinking about what foods to limit for better skin, we want to focus on three things: foods and drinks that cause dehydration, inflammation, and decreased collagen production.

Considering these factors, processed high-glycemic foods (foods that cause rapid blood sugar spikes) are public enemy #1 when it comes to skin health. That’s because items like refined grains, candy, soda, desserts, and anything high in added sugar are pro-inflammatory. They cause hormonal changes that trigger acne, destroy collagen, and deplete moisture from the body. Similarly, fried foods and processed, fatty meats create inflammation from the inside out. These foods are high in sodium, which can make skin puffy, dry, and accentuate fine lines and wrinkles.

Consuming excess coffee and alcohol can also make skin appear less radiant by negatively impacting blood sugar levels and hydration. What all of these dietary choices have in common is that they show up in the mirror as anything but #skingoals.”

Shima Fazelimanesh, Los Angeles – board Certified Clinical Registered Dietitian, RDN and Certified in Mineral Bone Density Management in Kidney Disease, emphasizes that a major dietary mistake many people make is consuming excess sugar and processed foods:

“A common dietary mistake that people make, which can negatively impact their skin, is consuming Excess amounts of sugar additives and processed meals which can significantly negatively impact skin health in several ways:

Inflammation

Sugar and processed foods are often pro-inflammatory. Chronic inflammation can worsen various skin conditions, such as acne, eczema, and psoriasis. It also impairs the skin's ability to heal, prolonging the presence of blemishes and irritation. 

Glycation

In addition, excessive sugar in the bloodstream leads to glycation, where sugar molecules attach to proteins like collagen and elastin. This process forms advanced glycation end products (AGEs), which damage these proteins, resulting in decreased skin elasticity, and wrinkles, contributing to premature aging. 

Hormonal Imbalances

Processed foods often contain unhealthy fats, refined sugars, and additives that can disrupt hormonal balance. Hormonal imbalances are a key factor in skin problems such as acne, as they can increase oil production and inflammation. Hormonal fluctuations and imbalances can impact skin function, influencing oil production, inflammation, collagen synthesis, and overall skin appearance. 

Nutrient Deficiencies 

Relying heavily on processed meals can lead to a deficiency in essential nutrients needed for skin health, such as vitamins A, C, and E, and minerals like zinc. These nutrients are vital for skin repair, protection against oxidative stress, and overall skin health. 

Dehydration

Dehydration and consumption of heavy sugary drinks can dehydrate the skin by reducing its moisture content. Dehydrated skin can appear dull, be more prone to irritation, and exhibit more prominent fine lines and wrinkles.

To maintain healthy skin, it is important to minimize the intake of sugar additives and processed foods, instead focusing on a diet rich in whole, nutrient-dense foods. This helps manage inflammation, support collagen and elastin integrity, and provide the skin with essential nutrients, leading to more youthful skin.

Nutrient Powerhouses for Glowing Skin

Kelly Springer, MS, RD, CDN, Founder of Kelly’s Choice suggests what to incorporate and what to exclude for healthy, glowing skin:

Omega-3 Fatty Acids

“I highly recommend Omega-3 fatty acids for healthy glowing skin. They help maintain the skin’s lipid barrier, keeping it hydrated and reducing inflammation. Great sources of Omega-3s include fatty fish like mackerel, salmon, and tuna, as well as chia seeds and walnuts.

Nutrient-Dense Foods

“When I think of a nutrient-dense food for skin, I look for a food that is high in protein because this will help with collagen production, contains the omega-3 fatty acids for hydration, and vitamins B12 and B6 that reduce inflammation and the redness in skin. One food that has all of these is salmon! Salmon is versatile too—it can be grilled, baked, added to salads, and is available in many sushi rolls!”

Hydration

“Many people do not drink enough water;  this will dehydrate your skin, leading to fine lines and wrinkles and will also build up toxins in your skin, which leads to acne and dullness. A general rule of thumb is to try to drink half your body weight in ounces of water each day. Bring a reusable water bottle around with you everywhere you go!”

Lesser-Known Skin-Boosting Foods

“Papaya is a great one—it has a high water content, great for hydration . It also has  Vitamin A, helping to  reduce the appearance of fine lines and wrinkles by promoting cell turnover and keeping the skin smooth and soft, and it contains papain, an enzyme that helps exfoliate dead skin cells, unclog pores, and improve skin texture and brightness. You see papaya as an ingredient in skin creams and washes, but I truly believe that beautiful skin starts with what you consume. Beauty from the inside out!”

Foods to Avoid

“It’s very similar to what is bad for your body. Limit sugar and refined food. Limiting these foods prevent insulin spikes and the production of harmful molecules that can damage collagen and elastin and can also cause acne and eczema.”

Credits:

• Dima Salhoobi | Nourish and Lift | nourishliftnutrition.com

• Kaytee Hadley | Holistic Health and Wellness | kayteehadley.com

• Sheri Gaw | Sheri The Plant Strong Dietitian | sheridietitian.com

• Dr. Annelie Vogt von Heselholt | Dietitian Doc | dietitiandoc.com

• Lisa Andrews | Sound Bites Nutrition | soundbitesnutrition.com

• Tara Durden | Nutrition Thyme | nutrition-thyme.com

• Holly DeLong | Food & Mood | yourfoodandmood.com

• Shima Fazelimanesh | LA Nutrition Center | lanutritioncenter.com

• Kelly Springer | Kelly’s Choice | kellyschoice.org