Nutrition for Healthy Skin


The key to healthy skin starts from within. Maintaining a healthy diet helps create a healthy gut and keeps hormones balanced, resulting in a radiant, outward glow. When we eat certain foods, we are truly creating beauty from the inside out by utilizing the nutrition they offer to make healthy skin cells. Here are five foods to enjoy (and avoid) in order to achieve healthy, glowing, radiant skin.

Foods to Avoid for Healthy Skin

Before we dive into the foods you should be eating to support healthy skin, here are some of the foods you might want to avoid (at least in excess):


  • Alcohol

  • Coffee

  • Dairy

  • Gluten

  • High Sodium Foods

  • Processed Foods

  • Refined Carbohydrates

  • Sugars


These are the top offenders that cause inflammation in the body, which is the root cause of most health and beauty concerns. Now we aren’t saying abandon your morning cup of joe entirely, but maybe try switching it out for a strong cup of green tea 2-3 days a week instead. Bonus: Green tea supports healthy skin!


Foods to Eat for Healthy Skin

Now onto the foods that support clear, healthy skin:


#1 Cruciferous Vegetables

Cruciferous vegetables are packed with powerful phytonutrients and amazing antioxidants. Think of greens as beauty food rock stars, especially when it comes to eating for healthy skin. Their hormone balancing properties help minimize inflammation and keep gut flora balanced, and a healthy gut means healthy skin! Cruciferous veggies make a great snack and taste good raw, sautéed or roasted. Use them in smoothies, salads, soups, stews and sauces. Here are some of our favorite cruciferous veggies:

  • Arugula

  • Bok Choy

  • Broccoli

  • Brussel Sprouts

  • Cauliflower

  • Collard Greens

  • Kale


Beauty Food Tip: Cruciferous vegetables can be deliciously addictive when seasoned properly. Try spices like Pink Himalayan Salt, turmeric or nutritional yeast to add a dash of flavor to your beauty greens.


#2 Fermented Foods

Fermented foods like coconut kefir, fermented tempeh, kimchi, kombucha, sauerkraut and yogurt all contain probiotics. Probiotics keep gut bacteria in check while simultaneously keeping out the bad bacteria, and maintaining a balanced gut microbiome promotes skin healthy. Foods like apple cider vinegar (ACV) can even enhance blood flow in the body, which can help keep skin looking radiant and youthful.

Beauty Food Tip: When it comes to fermented foods, a little bit goes a long way. 1-2 teaspoons of ACV, a few sips of kombucha or a cup of yogurt a day are plenty. Remember, when eating fermented foods, less is more when starting out!

#3 Foods High in Vitamin D

Vitamin D is one of the keys to skin cell renewal. Without adequate amounts of this essential vitamin, skin can become thin and dry. Foods high in Vitamin D include eggs, mushrooms, salmon, sardines and tuna. Bonus: Salmon also contains Omega-3’s. Omega-3 deficiency can contribute to chronic acne, so load up on this anti-inflammatory fatty acid to help keep skin clear and increase cell hydration from the inside out.

Beauty Food Tip: Besides getting a daily dose of Vitamin D from your diet, you can also get Vitamin D from the sunshine. Just be sure to wear a proper, non-toxic SPF when heading outdoors for longer than 30 minutes at a time.


#4 Healthy Fats

Fat helps your skin stay plump and hydrated while also keeping blood sugar levels stable. When our bodies are stressed, they become inflamed. Ever wonder why you breakout after a few sleepless nights or when you’re in the middle of a big project at the office? It’s due to inflammation caused by stress. Eating good fats can help keep blood sugar levels stable, which can help keep your mind zen and your skin clear. Talk about a win win! Some of our favorite sources of healthy fats include:

  • Avocado

  • Avocado Oil

  • Grass-fed butter

  • Tallow

  • Coconut Oil

  • Flax Oil

  • Ghee

  • Nuts (Almond, Brazil Nuts, Cashews, Walnuts)

  • Olive Oil

  • Seeds (Chia Seeds, Flax Seeds, Hemp Seeds, Pumpkin Seeds, Sunflower Seeds)


Beauty Food Tip: We love healthy fats so much we created an entire natural skin care line around them. Besides including more healthy fats in your daily diet, try using it on your skin with our Facial Beauty Balm, Soothing Body Butter or Peppermint Lip Butter.

#5 Turmeric

Turmeric is known for its anti-inflammatory properties and as we mentioned earlier, inflammation is the root of most beauty and health concerns. From acne to aging, inflammation wreaks havoc on our systems including our skin. To combat and quell inflammation, sprinkle some turmeric on your favorite cruciferous vegetables, add it to soups or smoothies or make a homemade turmeric latte.

Beauty Food Tip: Besides its anti-inflammatory properties, turmeric can help minimize scars and other unwanted skin marks.


Other foods that can also support skin health include:


  • Berries

  • Citrus Fruits

  • Cucumber

  • Egg Yolks

  • Garlic

  • Green Herbs

  • Green Tea

  • Liver

  • Water

  • Zinc


Healthy skin comes from a variety of factors. It’s important to get the proper amount of sleep each night, maintain low stress levels and eat the right foods while simultaneously avoiding others. Try incorporating these foods into your daily diet so you can enjoy radiant, healthy skin that absolutely glows from head to toe.

Still having skin problems? Check out these five reasons why you may still be experiencing skin problems.


Ashley Martens Comment