Healthy Skin and the Food You Eat

Having healthy skin is possible when you choose to have a healthy diet. In last months blog we discussed the first 6 foods that you should include in your diet for the best looking and best feeling skin. To quickly recap, these 6 foods are avocados, broccoli, dark chocolate, fatty fish, green tea, and red or yellow bell peppers. Read on to learn the other foods that you will want to add to your diet for healthy skin.

Red Wine

We’re not saying to finish a few bottles, but instead enjoy a glass or two from time to time! Red wine is known for containing resveratrol, a compound that comes from the skin of red grapes. Resveratrol has with a great range of health benefits. One of the most amazing of them is that is has components for reducing the effects of aging.

Our skin has very specific binding sites for resveratrol. There have been many studies of the affects of resveratrol on our skin. Several have proven that when it is in contact with our skin, this compound slows the skin’s aging. When consumed, it is also able to reduce the production of harmful free radicals. These harmful free radicals damage skin cells and cause the signs of aging.

It is not a good decision to start drinking red wine just because of its potential health benefits. But if you enjoy a glass of wine here and there, you might want to consider red wine as your drink of choice!


Soy contains isoflavones (or plant compounds) that can either mimic or block the estrogen that is in our bodies. It has several potential health benefits, including possible benefits for the skin. One study took place on a group of women in their thirties and forties. It became evident during this study that eating soy isoflavones every day for eight to twelve weeks improved fine wrinkles and the skins elasticity. Soy may also help improve skin dryness and increase collagen in postmenopausal women. Which in the end helps keep your skin smooth and strong. Here are some amazing soy recipes that you can try at home.

Sunflower Seeds

Most people are aware that nuts and seeds are a good source of nutrients. Grab a handful of nuts for your lunch or a quick snack. Then you know you are making a good choice of what to included in your heathy diet for healthy skin. Sunflower seeds are an excellent choice. Choosing to include nuts and seeds in your diet that contain vitamin E is the best option. It is a very simple way to make sure that you are getting enough of this important vitamin and antioxidant in your diet.

Sunflower seeds are an excellent source of linoleic acid, an essential omega 6 fat that helps to maintain your skins moisture levels as well as to stay flexible. Take care when choosing sunflower seeds which contain seasonings, as they include high levels of salt.

Sweet Potatoes

Beta-carotene is a nutrient in plants.  It can be converted into vitamin A in the body, and it is found in orange and dark-green vegetables such as carrots, spinach and sweet potatoes. Having a diet that includes beta-carotene will help keep your skin healthy by acting as a natural sunblock.

When it is consumed, beta-carotene is absorbed into your skin and  then provides protection to your skin cells from sun exposure. This can help prevent a damaging sunburn, skin cell death and the resulting effects of unwanted dry or wrinkled skin. Beta-carotene can also add a warm, orange colour to your skin, contributing to an overall healthier look. Why not switch out your regular potatoes with sweet potatoes – a simple way to have healthy skin!


There are so many types of tomatoes in the supermarkets today – pick some up and try a few new recipes! Tomatoes are an excellent source of vitamin C and contain all of the major carotenoids, including lycopene. Beta-carotene, lutein and lycopene have been shown to protect our skin against damage from the sun and may also help prevent wrinkling.

Because tomatoes contain all of the major carotenoids, they are an excellent food choice for maintaining healthy skin. Just remember that carotenoids need fat to be absorbed, so be sure to pair tomatoes with eating something like cheese or olive oil. Who doesn’t enjoy a few slices of tomatoes with some cheese, drizzled with balsamic vinegar, and a few fresh sprigs of basil!


Walnuts have many qualities that make them an excellent food choice for healthy skin. They are a good source of essential fats, zinc, vitamins E and C, seleniumand protein. These are all nutrients that our skin requires to stay healthy! Walnuts are a good source of essential fatty acids, which are fats that our bodies can not make by itself. Walnuts are more rich than most other nuts in both omega 3 and omega 6 fatty acids.

Be careful though, as a diet that is too high in omega 6 fats promotes inflammation. This can include inflammatory conditions of the skin like psoriasis. Omega 3 fats are known to help reduce inflammation in the body, including in our skin. Omega 6 fatty acids are very plentiful in the Western diet, but sources of omega 3 fatty acids are more rare. Walnuts contain a positive ratio of these two fatty acids. Walnuts also contain other nutrients that our skin needs to function properly and stay healthy. Simply add a handful of walnuts in your next salad and enjoy the benefits of having healthy skin!

If you have read both of our latest blogs, you are now aware of twelve more foods that can assist with maintaining healthy skin. Make sure you add these food choices to your next grocery list and have fun trying some new recipes that include these foods. It won’t take long until you see a difference in the elasticity and overall glow of your skin. We all have the choice of what foods we choose to eat – so why not choose what will keep us feeling great with amazing looking healthy skin!