MAR 05

_LEARN

/

REFERENCE LAB

The Top 10 Best Foods for Skin Repair





_LEARN

/

REFERENCE LAB

MAR 05

The Top 10 Best Foods for Skin Repair






Before you head to the health and beauty section to help repair your skin from the outside-in, consider eating the right foods first to repair your skin from the inside-out.

Sure, certain topical skin care products can work wonders for skin, but you won’t be able to recognize the full benefits of those products without first supplying your body with adequate amounts of the right nutrients.

Sustainable, long-term skin health requires a healthy diet to deliver the proper nutrients necessary for your body to maintain cellular turnover, repair, and growth.

Here are the top 10 best foods for skin repair as part of a balanced diet.

How can I improve my skin health through diet?

  • Eat a well-balanced daily diet.
  • Consume at least five servings of fruits and vegetables per day.
  • Consume plenty of vitamin C, such as from orange juice.
  • Eat foods high in selenium, vitamin E, and zinc.
  • Hydrate with six to eight cups of water per day1.
  • Consume more healthy fats, omega-3 fatty acids, and phyto-estrogens (like in soy).

What are the best foods to aid in skin repair?


#1 Fatty fish, such as herring, tuna, and salmon

These types of oily fish provide high amounts of omega-3 fatty acids, which help reduce inflammation, while a lack of omega-3s can cause dry skin. Fatty fish also offer high-quality fats, vitamin E (an antioxidant great for your skin), and protein. Cook these foods thoroughly and serve on a leafy green salad with avocados and walnuts for a power-packed, skin-healthy lunch2.


#2 Avocados

If you want a food that provides healthy fats and anti-inflammatory nutrients, avocados are a sure bet. A study of 700 women found that eating avocados can lead to soft and supple skin. Compounds in avocados may also offer some protection from the effects of UV rays. The essential fats can help support skin elasticity and keep skin feeling soft to the touch. Toss this healthy fat into a salad, slice onto a sandwich, or blend into a green smoothie every day.


#3 Walnuts

Like salmon, these nuts are great sources of omega-3 fatty acids. One of the best longevity foods , walnuts contain zinc, selenium, and vitamin E, all of which can help your skin stay soft and supple. Walnuts make an easy, crunchy and nutrient-packed topping to many meals. Toss a handful onto that tasty salmon salad with avocados for a quick and satisfying skin-healthy lunch.


#4 Red or yellow bell peppers

Both of these tasty peppers contain copious amounts of beta carotene, which turns into vitamin A once your body digests them. One cup provides 156% of your daily supply of vitamin A. These peppers are also high in vitamin C, which is necessary for your body’s collagen production. Dice up a bell pepper and mix into a salad with avocados, sunflowers, and maybe even tomatoes.


#5 Tomatoes

These tasty foods contain large amounts of vitamin C as well as carotenoids, such as lycopene, which give the tomato its red color. Beta carotene, lycopene, and lutein in tomatoes team up to protect your skin from sun damage and they may even prevent wrinkles.

style=display:

#6 Sweet potatoes

That dark orange color of sweet potatoes is the key to their nutrient profile because, like carrots, sweet potatoes contain beta carotene, which turns into vitamin A after you consume . Consider pumpkin and carrots for an additional vitamin A boost. Have baked sweet potatoes as a side with a healthy portion of quality protein and a salad with leafy greens, tomatoes, walnuts, and peppers.


#7 Sunflower seeds

Pour some on your salad to soak up vitamin E, selenium, zinc, and protein, all of which help your skin. In general, nuts and seeds are great choices for nourishing your skin cells .


#8 Broccoli

This superfood contains high amounts of zinc, vitamin A, and vitamin C, all of which help your skin maintain its healthy glow. Like tomatoes, broccoli also contains lutein, a substance that protects your skin cells against oxidative damage, which can cause dry skin. Steam some broccoli and have it as a side vegetable with high-quality protein and some sweet potatoes.


#9 Green tea

You’ve heard a lot about green tea and its antioxidants. But did you know it’s great for your skin? Put away those diet sodas and drink green tea if you need a caffeine boost. The catechins in green tea protect your skin against sun damage. One study even found that green tea reduced redness from sunburn by 25 percent while improving moisture, roughness, thickness, and skin elasticity . Pair this delicious habit with a peptide moisturizer as part of your skincare routine and you are set!


#10 Soy

Eat tofu, edamame, and soy milk to augment your intake of soy. Not only do you receive plant-based protein, but the isoflavones in soy can reduce wrinkles and improve elasticity in your skin. For older women, soy can reduce dryness and increase collagen production.

What foods improve skin elasticity?

  • Soy
  • Green tea
  • Fatty fish
  • Tomatoes

Key Takeaways

  • Products can only go so far if you’re not providing the nutrients that your body needs to maintain healthy skin, hair and nails. If you’re struggling with skin issues, a change in diet and assessment of proper nutrient absorption may be the answer.
  • Consume skin-healthy foods as part of a balanced diet to improve and repair your skin from the inside out.
  • Look for foods high in vitamin A, vitamin C, vitamin E, zinc, healthy fat , and beta carotene to improve both your gut health and skin appearance.

Sources:

  1. Jones, Taylor. The 12 Best Foods for Healthy Skin. Healthline. 26 February, 2020. https://www.healthline.com/nutrition/12-foods-for-healthy-skin
  2. Lewin, Jo. Eat your way to fabulous skin. BBC Good Food. https://www.bbcgoodfood.com/howto/guide/eat-your-way-fabulous-skin

Before you head to the health and beauty section to help repair your skin from the outside-in, consider eating the right foods first to repair your skin from the inside-out.

Sure, certain topical skin care products can work wonders for skin, but you won’t be able to recognize the full benefits of those products without first supplying your body with adequate amounts of the right nutrients.

Sustainable, long-term skin health requires a healthy diet to deliver the proper nutrients necessary for your body to maintain cellular turnover, repair, and growth.

Here are the top 10 best foods for skin repair as part of a balanced diet.

How can I improve my skin health through diet?

  • Eat a well-balanced daily diet.
  • Consume at least five servings of fruits and vegetables per day.
  • Consume plenty of vitamin C, such as from orange juice.
  • Eat foods high in selenium, vitamin E, and zinc.
  • Hydrate with six to eight cups of water per day1.
  • Consume more healthy fats, omega-3 fatty acids, and phyto-estrogens (like in soy).

What are the best foods to aid in skin repair?


#1 Fatty fish, such as herring, tuna, and salmon

These types of oily fish provide high amounts of omega-3 fatty acids, which help reduce inflammation, while a lack of omega-3s can cause dry skin. Fatty fish also offer high-quality fats, vitamin E (an antioxidant great for your skin), and protein. Cook these foods thoroughly and serve on a leafy green salad with avocados and walnuts for a power-packed, skin-healthy lunch2.


#2 Avocados

If you want a food that provides healthy fats and anti-inflammatory nutrients, avocados are a sure bet. A study of 700 women found that eating avocados can lead to soft and supple skin. Compounds in avocados may also offer some protection from the effects of UV rays. The essential fats can help support skin elasticity and keep skin feeling soft to the touch. Toss this healthy fat into a salad, slice onto a sandwich, or blend into a green smoothie every day.


#3 Walnuts

Like salmon, these nuts are great sources of omega-3 fatty acids. One of the best longevity foods , walnuts contain zinc, selenium, and vitamin E, all of which can help your skin stay soft and supple. Walnuts make an easy, crunchy and nutrient-packed topping to many meals. Toss a handful onto that tasty salmon salad with avocados for a quick and satisfying skin-healthy lunch.


#4 Red or yellow bell peppers

Both of these tasty peppers contain copious amounts of beta carotene, which turns into vitamin A once your body digests them. One cup provides 156% of your daily supply of vitamin A. These peppers are also high in vitamin C, which is necessary for your body’s collagen production. Dice up a bell pepper and mix into a salad with avocados, sunflowers, and maybe even tomatoes.


#5 Tomatoes

These tasty foods contain large amounts of vitamin C as well as carotenoids, such as lycopene, which give the tomato its red color. Beta carotene, lycopene, and lutein in tomatoes team up to protect your skin from sun damage and they may even prevent wrinkles.

style=display:

#6 Sweet potatoes

That dark orange color of sweet potatoes is the key to their nutrient profile because, like carrots, sweet potatoes contain beta carotene, which turns into vitamin A after you consume . Consider pumpkin and carrots for an additional vitamin A boost. Have baked sweet potatoes as a side with a healthy portion of quality protein and a salad with leafy greens, tomatoes, walnuts, and peppers.


#7 Sunflower seeds

Pour some on your salad to soak up vitamin E, selenium, zinc, and protein, all of which help your skin. In general, nuts and seeds are great choices for nourishing your skin cells .


#8 Broccoli

This superfood contains high amounts of zinc, vitamin A, and vitamin C, all of which help your skin maintain its healthy glow. Like tomatoes, broccoli also contains lutein, a substance that protects your skin cells against oxidative damage, which can cause dry skin. Steam some broccoli and have it as a side vegetable with high-quality protein and some sweet potatoes.


#9 Green tea

You’ve heard a lot about green tea and its antioxidants. But did you know it’s great for your skin? Put away those diet sodas and drink green tea if you need a caffeine boost. The catechins in green tea protect your skin against sun damage. One study even found that green tea reduced redness from sunburn by 25 percent while improving moisture, roughness, thickness, and skin elasticity . Pair this delicious habit with a peptide moisturizer as part of your skincare routine and you are set!


#10 Soy

Eat tofu, edamame, and soy milk to augment your intake of soy. Not only do you receive plant-based protein, but the isoflavones in soy can reduce wrinkles and improve elasticity in your skin. For older women, soy can reduce dryness and increase collagen production.

What foods improve skin elasticity?

  • Soy
  • Green tea
  • Fatty fish
  • Tomatoes

Key Takeaways

  • Products can only go so far if you’re not providing the nutrients that your body needs to maintain healthy skin, hair and nails. If you’re struggling with skin issues, a change in diet and assessment of proper nutrient absorption may be the answer.
  • Consume skin-healthy foods as part of a balanced diet to improve and repair your skin from the inside out.
  • Look for foods high in vitamin A, vitamin C, vitamin E, zinc, healthy fat , and beta carotene to improve both your gut health and skin appearance.

Sources:

  1. Jones, Taylor. The 12 Best Foods for Healthy Skin. Healthline. 26 February, 2020. https://www.healthline.com/nutrition/12-foods-for-healthy-skin
  2. Lewin, Jo. Eat your way to fabulous skin. BBC Good Food. https://www.bbcgoodfood.com/howto/guide/eat-your-way-fabulous-skin

Reviewed by Alessandra Zonari, PhD, Chief Scientific Officer (CSO) and Co-Founder of OneSkin

Alessandra earned her Master’s degree in stem cell biology, and her PhD in skin regeneration and tissue engineering at the Federal University of Minas Gerais in Brazil in collaboration with the 3B’s Research Group in Portugal. Alessandra did a second post-doctoral at the University of Coimbra in Portugal. She is a co-inventor of three patents and has published 20 peer-reviewed papers in scientific journals.

Reviewed by Alessandra Zonari, PhD, Chief Scientific Officer (CSO) and Co-Founder of OneSkin

Alessandra earned her Master’s degree in stem cell biology, and her PhD in skin regeneration and tissue engineering at the Federal University of Minas Gerais in Brazil in collaboration with the 3B’s Research Group in Portugal. Alessandra did a second post-doctoral at the University of Coimbra in Portugal. She is a co-inventor of three patents and has published 20 peer-reviewed papers in scientific journals.

Discover More

Managing Combination Skin
A Comprehensive Guide to Understanding and Managin...
What Is Causing the Uneven Skin Tone On Your Body?
closeup portrait of a model
Celebrating Black History Month: A Discussion With...
Closeup of a sun spot
Skin Hyperpigmentation 101: What It Is & How To Tr...
Good Genes vs. Good Habits: Which Impacts Your Lon...
How Do Our Products Work Together?
How to Reduce Skin Inflammation
How to Reduce Skin Inflammation & Redness
How to Strengthen Your Skin
How to Strengthen Your Skin: A Guide to Thicker, H...
Better Elasticity, More Firmness: Discover OS-01 E...
The Top 4 Prickly Pear Benefits for Skin
How To Get Rid of Crepey Skin: 7 Solutions
Managing Combination Skin
Moved - A Comprehensive Guide to Understanding and...
Why cellular senescence is more than just one of t...
How OS-01 Works on Mature Skin
How OS-01 Works on Mature Skin
Crepey Skin Under Eyes
7 Causes For Crepey Skin Under Eyes
What Does Hyaluronic Acid Do For Your Skin
What Does Hyaluronic Acid Do For Your Skin?
Longevity Lifestyle #4 - Sleep Optimization
When to Apply Sunscreen: Before or After Moisturizer
When to Apply Sunscreen: Before or After Moisturiz...
This is the Data to Look For When Choosing Skin Ca...
Senotherapeutics, Senolytics, and Senomorphics -- ...
This is the Data to Look For When Choosing Skin Ca...
How is OS-01 EYE different from OS-01 FACE?
Biological Age: What is Biological Age, Why Does i...
How to Incorporate OneSkin’s OS-01 Topical Supplem...
Difference Between Hydrating and Moisturizing
Exploring the Difference Between Hydrating and Moi...
How OS-01 Can Help Your Collagen Levels As You Age
Retinol 101: Debunking Retinol as the Gold Standar...
what-is-glycerin
An In-Depth Look at Glycerin: What is it and What ...
Different colored, transparent skincare products
Peptides vs Retinol: Is One Better For Increasing ...
Benefits Of Moringa Oil
Moved - An In-Depth Look At The Benefits Of Moring...
Is Fragrance Bad for Your Skin
Is Fragrance Bad for Your Skin?
Cell Turnover & Why It Slows As We Age
What your skincare routine is missing (Hint. It’s ...
OneSkin launches MolClock, the first skin-specific molecular clock to determine the biological age of human skin - One Skin Technologies
OneSkin launches MolClock, the first skin-specific...
Is This The Root Cause of Aging?
The Top 10 Best Foods for Skin Repair
The 101 Guide To Understanding Acne-Prone Skin
Three Ways To Extend Your Skinspan Starting With Your Body Care Routine
Three Ways To Extend Your Skinspan Starting With Y...
UV Damage Increases Cellular Senescence. Here's Ho...
What is Skin Cycling
What is Skin Cycling? Understanding, Embracing, an...
How to Tighten the Skin Under Your Eyes
Moved - How to Tighten the Skin Under Your Eyes
How To Boost Skin Moisture For Your Entire Body Fr...
Calorie Restriction And Intermittent Fasting: Eati...
Gut Health and Skin: How Are They Connected?
How Aging Science Will Help Us Fight Future Pandemics - One Skin Technologies
How Aging Science Will Help Us Fight Future Pandem...
What Foods Cause Acne and Which Fight Against It?
What Foods Cause Acne and Which Fight Against It?
Perfect Skin Care Routine for Combination Skin
4 Steps to Crafting the Perfect Skin Care Routine ...
How to Prevent Skin Aging Before It Starts
Keep Your Skin Hydrated
3 Natural Ways to Keep Your Skin Hydrated and Glow...
4 Essential Face Cleansing Steps to Achieving a Ra...
A Simplified Guide To The Different Skin Texture Types
A Simplified Guide To The Different Skin Texture T...
How to Brighten Eyes and Under-Eyes
Yes, You Need Sunscreen During Winter
Moved - UV Damage Increases Cellular Senescence. H...
Navigating Anti-Aging Skincare: The industry, the ...
Clean Beauty: What “clean” really means and why “s...
101 Guide on The Benefits of Cleansing Your Face
Get to Know OneSkin’s Topical Supplements:

OS-

...
Invasive vs. Non-Invasive Skincare: The pros and c...
4 Foods To Avoid During Wound Healing & Why
Do You Know What Clinical Claims Really Mean?
Mineral vs Chemical Sunscreen
Making Sense of Sunscreen: Understanding the Diffe...
Symptoms and Causes of Melasma on Face
two types of face wrinkles
2 Types of Wrinkles and Tips for Treating Them
Are There Dangers of Retinol Cream Use
Discover Why Our New SPF Outperforms the Rest
sunscreen-ingredients-to-avoid
Navigating Sunscreen Labels: Unwanted Ingredients ...
Benefits of Sunscreen
Beyond UV Protection: 7 Surprising Ways Sunscreen ...
how-much-sunscreen-to-use-on-face
The Science of Sunscreen: Understanding the Optima...
Marionette Lines
Understanding Marionette Lines: Causes and Prevent...
Hands and Dermal Elasticity: Understanding and Man...
The Top 5 Benefits of Zinc Oxide for Skin
What is Epidermal Thickness & Why Does it Matter?
Winter Skincare - How To Prevent Dry Skin this Sea...
Can a Plant-Based Diet Really Increase Your Health...
How to Know if Your Skin Barrier is Damaged
Tight Feeling Skin
Tight Feeling Skin: 3 Reasons Why
Our Story: Learn more about the history of OneSkin...
How to Strengthen Your Skin
How to Strengthen Your Skin: A Guide to Thicker, H...
What is the Function of Skin as a Protective Barrier
What is the Function of Skin as a Protective Barri...
Can You Use Hyaluronic Acid with Retinol?
Life Force book
OneSkin Featured In Tony Robbins’ Life Force
Thick Skin vs Thin Skin
A Comprehensive Guide to Understanding the Differe...
Stressed Skin
Stressed Skin: 4 Stress Effects on the Skin
How Relationships, Community, & Social Interaction...
How OneSkin Developed the OS-01 Peptide
Better Elasticity, More Firmness: Discover OS-01 E...
Exploring the skin’s purpose in whole-body health
What Are The Causes Of Dry, Flaky Skin On Your Fac...
Senotherapeutics, Senolytics, and Senomorphics -- ...
Dry Skin 101: How To Identify This Skin Type Moved
Are Parabens Bad for Your Skin
Are Parabens Bad for Your Skin?
How To Smooth Skin Texture On The Face: 4 Expert T...
What is Tinted Sunscreen?
What is Tinted Sunscreen?
Face vs. Body Sunscreen: Can You Use Body Sunscreen On Your Face?
Face vs. Body Sunscreen: Can You Use Body Sunscree...
Sun spots
Sun Spots: Causes & 3 Prevention Tips
free radicals
What Are Free Radicals and How Do They Impact Skin...
Our Research Has Been Published in npj Aging
6 Factors That Contribute to Slow Skin Healing
Hydrating Skin Care Routine For Dry Skin
How To Create A Hydrating Skin Care Routine For Dr...
More Than Skin Deep: How Physical Touch Predicts L...
What is a peptide?
Peptides: the first piece o
...
What happens to skin as a person ages?
How to Address Stomach Wrinkles
How to Address Stomach Wrinkles For Smoother Skin
Target Cellular Senescence with the Highest Concen...
The Science of Gratitude
Restoring Dry Skin Around The Eyes
101 Guide To Restoring Dry Skin Around The Eyes
How To Reduce Hyperpigmentation by Targeting Cellu...
How to Prevent Skin Aging Before It Starts Moved
The Science Behind Why The Skin Around the Eyes Ag...
The Top 6 Best Antioxidants For Skin Health and Longevity
The Top 6 Best Antioxidants For Skin Health and Lo...
Hallmarks Of Aging - One Skin Technologies
Hallmarks Of Aging
4 Essential Face Cleansing Steps to Achieving a Ra...
What is Sustainable Packaging for Cosmetic Products?
What is Sustainable Packaging for Cosmetic Product...
SKIN CARE IS HEALTH CARE: WHY EXTENDING YOUR SKINS...
What is Skin Inflammation? What Causes it?
Safe Beauty, Validated: Why OneSkin trusts SkinSAF...
Restoring Dry Skin Around The Eyes
101 Guide To Restoring Dry Skin Around The Eyes Mo...
How Do You Know When to Stop Using Retinol?
Skin Care Routine for Oily Skin
A Step-by-Step Guide to Creating the Perfect Skin ...
Special Announcement: OneSkin to Donate 1% of Tota...
a smiling woman washing her face
Cleanser Vs. Face Wash: Which Should I Reach For?
Retinol 101: Debunking Retinol as the Gold Standar...
Health Is The New Wealth - One Skin Technologies
Health Is The New Wealth
Young skin - how to keep it not just looking young...
How to Reverse (or Prevent) Aging Skin
What is Normal Skin & Do I Have This Skin Type?
Understanding Oily Skin: Causes & Characteristics
OneSkin’s 12-Week Clinical Study to Validate the E...
How chronic stress makes you age faster
How OS-01 EYE Supports the Ultra-Thin Skin Around ...
Eye Skin Ages Faster: Here’s How OS-01 Can Help
Crepey Skin Under Eyes
7 Causes For Crepey Skin Under Eyes Moved
7 Benefits of Andiroba Oil For Skin
How to Use Peptides In Your Skincare Regimen to Optimize Your Health
How to Use Peptides In Your Skincare Regimen to Op...
what-is-glycerin
An In-Depth Look at Glycerin: What is it and What ...
What Is Sensitive Skin
What is Sensitive Skin? Moved
What Causes Dark Circles Under and Around Your Eyes?
What Causes Dark Circles Under and Around Your Eye...
What Causes Crepey Skin & Can It Be Avoided Altoge...
Difference Between Hydrating and Moisturizing
Exploring the Difference Between Hydrating and Moi...
Hydrating Skin Care Routine For Dry Skin
How To Create A Hydrating Skin Care Routine For Dr...
Does Niacinamide Help With Acne & Scarring?
How to Repair & Restore Your Skin Barrier
How to Repair & Restore Your Skin Barrier
Skin Care Routine for Oily Skin
Moved - A Step-by-Step Guide to Creating the Perfe...
OneSkin Notable Mention: Dave Asprey's The Human U...
The Lip Lineage
The Lip Lineage: Exploring the Why Behind Wrinkled...
How OS-01 Works With Different Skin Types
What Is Exfoliation & Is It A Necessary Measure For Long-Term Skin Health?
What Is Exfoliation & Is It A Necessary Measure Fo...
What Do Antioxidants Do For Skin and Why Should You Care?
What Do Antioxidants Do For Skin and Why Should Yo...
Glycerin Benefits for Skin
Exploring the Benefits of Glycerin for Skin Health...
How Does Sunscreen Work? How Long Does it Last?
How Does Sunscreen Work? How Long Does it Last?
A Journey Through the Skin: How UV Radiation Cause...
Skin Microbiome: What It Is, Why it’s Important, A...
Why We Want Skin To Be More, Not Less
Why We Want Skin To Be More, Not Less
You’re only as old as you feel, scientists are fin...
What is the Best Skin Care Regimen for Aging Skin
What is the Best Skin Care Regimen for Aging Skin?
Ceramides For Skin: Everything You Need to Know
Longevity Lifestyle #3 - Exercise & Mitochondrial ...
6 Benefits of Jojoba Oil
6 Benefits of Jojoba Oil
101 Guide To Skin Tightening
101 Guide To Skin Tightening + 7 Noninvasive Metho...
How to Skin Cycle: A Guide to Optimize Your Skin C...
Longevity Lifestyle #1 - Cold Exposure: Hype or Lo...
Sleep: Nature’s Restart Button? - One Skin Technologies
Sleep: Nature’s Reset Button?
What is Skin Elasticity & How Can You Improve It?
Where Skin Health Meets Longevity
Allantoin For Skin: A Comprehensive Guide
5 Common Perimenopause Skin Problems
Five Common Skin Problems Experienced in Perimenop...
The Top 3 Benefits of Peptides for Skin
How OS-01 Can Help Your Collagen Levels As You Age...
Moved - Our Research Has Been Published in npj Agi...
Decoding the Connections Between Intrinsic & Extri...
Zombie Cells
What are Zombie Cells & How Can We Remove Them?
The Connection Between Mental Health, Age Percepti...
Perfect Skin Care Routine for Combination Skin
Moved - 4 Steps to Crafting the Perfect Skin Care ...
Keep Your Skin Hydrated
3 Natural Ways to Keep Your Skin Hydrated and Glow...
Skin Tightening Ingredients
3 Skin Tightening Ingredients To Help Boost Skin H...
What Is Senescence & Its Relationship To Aging?
What Is Senescence & Its Relationship To Aging?
Why is my Skin Peeling on My Face?
Take an Inside Look into Our Cutting-Edge R&D Plat...
Dr. David Sinclair
OneSkin Notable Mention: LifeSpan Episode 6 | The ...
Menopause & Skin: What you need to know