According to a survey by YouGov, a global data company, 46% of women and 18% of men have wrinkles, and 26% of women and 20% of men struggle with adult acne. But what if, instead of spending a fortune on expensive products, you could enjoy clear, smooth, glowing skin through diet alone?In this article, we’ll explore some of the best foods for healthy skin–and the worst offenders to avoid.

The best foods for healthy skin

A growing body of research shows healthy skin isn’t just about what you apply externally; it’s deeply connected to what you eat. A balanced, nutrient-dense diet provides your skin with essential building blocks for protection and repair.When possible, opt for fruits and vegetables that are in season. Seasonal produce is typically harvested at peak ripeness, meaning it’s richer in vital nutrients–sometimes possessing double the amount. Here are some of the best options to enjoy regularly.

Fruits and vegetables

Eating lots of fruits and vegetables is imperative for your health–and that includes your skin. This is largely because fruits and veggies are loaded with antioxidants, plant compounds that neutralize free radicals–DNA-damaging molecules produced by normal biological processes, or as a result of exposure to substances like cigarette smoke. A surplus of free radicals in the body can lead to a state called oxidative stress (DNA damage), which researchers have linked to various skin conditions, including:

Redness
Inflammation and irritation
Acne
Fine lines and wrinkles
Other signs of aging, such as sagging

Here are some of the most beneficial fruits and vegetables for your skin and their nutrient profiles.

Citrus fruits

Citrus fruits like oranges and grapefruit are packed with vitamin C, a powerful antioxidant that benefits many systems of the body. When it comes to skin, studies show this potent nutrient helps:

Block enzymes called matrix metalloproteinases, which destroy collagen (an essential protein for skin structure), leading to firmer skin
Promote faster healing of blemishes and acne
Regulate oil production
Brighten and even lighten hyperpigmentation (dark spots)
Protect the skin from UV rays and repair sun damage

Besides oranges and grapefruit, some other vitamin C-rich foods to enjoy include:

Papayas
Kiwis
Strawberries
Blueberries
Indian gooseberries
Tomatoes

Broccoli

Broccoli is on the short list of vegetables that are rich in vitamin C, meaning it provides potent anti-aging and antiinflammatory benefits. This cruciferous vegetable also contains quercetin, another antioxidant shown to prevent and correct free radical damage, supporting smoother, firmer, more youthful-looking skin. Quercetin “cleans up” free radicals by pairing with their single electrons so they can no longer cause damage.Some other produce loaded with quercetin include:

Red onions
Grapes
Apples
Dark cherries

Broccoli is also a fantastic source of isothiocyanates, natural compounds that give cruciferous vegetables their pungent odor. Research shows isothiocyanates have antioxidant properties, as well as anti-cancer effects. For an even greater dose of isothiocyanates, enjoy broccoli sprouts, which have 30 times more of these beneficial compounds than regular broccoli

Leafy green vegetables

Leafy green vegetables are rich in vitamin C, as well as zeaxanthin and lutein, two important carotenoids. These powerful antioxidants neutralize free radicals, including reactive oxygen species (ROS), a subset of free radicals that contain oxygen.These veggies are also loaded with other essential vitamins and minerals such as:

Vitamin A, which promotes collagen production and cell turnover (shedding and renewal of dead skin cells)
Vitamin K, which supports healing and collagen synthesis
Folate, which helps repair DNA damage caused by UV radiation
Iron, which helps carry oxygen to skin cells, supporting cell growth, regeneration, and repair

With very few calories and tons of essential nutrients, there are many reasons to enjoy these veggies regularly as part of a balanced diet:

Spinach
Kale
Arugula
Swiss chard
Collard greens

Tomatoes

Tomatoes are an excellent source of vitamin C, as well as another potent antioxidant called lycopene–which research suggests may be a powerful ally in preventing skin cancer. In animal studies, healthy, hairless mice ate red tomato powder for 35 weeks while being exposed to UVB light three times a week. And they had fewer tumors than the control group who was not exposed to the light. Lycopene is also a powerful anti-inflammatory, which may help alleviate skin conditions such as:

Acne
Eczema
Psoriasis

Avocado

Avocados are packed with healthy monounsaturated fats, which support your vascular system, ensuring nutrients and oxygen reach your skin cells for repair. These fats also penetrate deeply into the skin, providing moisturization from the inside out.What’s more, avocados are a fantastic source of vitamin E–another powerful antioxidant that combats free radicals and prevents oxidative stress. Vitamin E also promotes healthy skin cell growth and faster wound healing. So, for smooth, firm, youthful-looking skin, enjoy avocados daily–in anything from guacamole, to salads, to smoothies.

Nuts and seeds

Nuts and seeds are rich in omega-3 fatty acids, polyunsaturated fats that have powerful anti-inflammatory properties. This means regularly enjoying nuts may help alleviate redness, dryness, and inflammation associated with conditions such as:

Eczema
Psoriasis
Acne

Chronic inflammation can lead to accelerated skin aging, so by reducing inflammation, nuts help keep your skin looking smooth, firm, and supple.Nuts are also a great source of vitamin E, giving them the power to promote healing and regeneration. For vibrant, elastic, youthful-looking skin, enjoy any of these nutritious, skin-loving nuts and seeds as a snack daily:

Walnuts
Pistachios
Almonds
Chia seeds
Sunflower seeds
Brazil nuts

If that weren’t enough to persuade you to enjoy more nuts, Brazil nuts are especially high in selenium. Like vitamin C, selenium combats oxidative stress and repairs free radical damage. It also helps break down chemicals called peroxides, which can damage DNA and tissues, leading to inflammation and other health issues. This vital mineral helps:

Combat fine lines and winkles
Smooth skin texture
Reduce the risk of skin cancer
Support retention of other antioxidants in the body, such as vitamin E, which reduce inflammation, potentially alleviating acne

Aside from Brazil nuts, you can find ample selenium in foods such as:

Tomatoes
Broccoli
Wheat germ
Eggs
Fish

Shellfish

It might sound strange, but shellfish like oysters are one of the best foods for your skin. That’s because they’re packed with zinc–one of the most overlooked yet essential minerals.Zinc deficiency affects as much as 31% of the global population, according to the World Health Organization (WHO). But it’s critical for anyone struggling with acne, as it regulates sebaceous (oil) glands, reducing excess oil production. Many acne products contain zinc for this reason.This mineral also supports skin repair and renewal, keeping your complexion soft and supple. Aside from oysters, here are some other great sources of zinc:

Shrimp
Crab
Lobster
Red meat
Chicken
Whole grains, such as whole wheat and quinoa

Green tea

While not technically a food, green tea is renowned for its antioxidants and numerous health benefits–especially for the skin. It supports cell regeneration and keeps skin looking healthy and young.That’s because green tea is packed with polyphenols–particularly catechins. The most potent catechin, epigallocatechin-3-gallate (EGCG), protects skin cells from oxidative stress and damage caused by UV radiation and pollutants. Other benefits of green tea for the skin include:

Improved skin elasticity and texture
Reduced oil production and acne
Increased production of collagen and elastin (another protein in skin that keeps it flexible), leading to firmer, more supple skin

Top foods to avoid for healthy skin

Now that you know what to eat for a healthy, glowing complexion, here are the top foods that are not good for your skin, according to Dr. Mitchell Gaynor, author of The Gene Therapy Plan: Taking Control of Your Genetic Destiny Through Diet and Lifestyle.

High-heat processed foods

Foods cooked at very high temperatures–especially with dry heat like grilling–produce something called advanced glycation end products (AGEs). These harmful compounds also form in the body when proteins or fats combine with sugar in the bloodstream, contributing to skin aging and other health problems, Gaynor says.In the skin, AGEs attach to collagen and elastin, thereby reducing firmness and elasticity. They’re most prevalent in animal products, but also form in other foods cooked via:

Grilling
Frying
Broiling

So opt for steamed, boiled, or poached meats and veggies whenever possible to lower your AGE consumption. And try incorporating a couple of raw meals into your diet each day, such as fruit and sugar-free yogurt for breakfast, or a fresh veggie salad for lunch.

Packaged and processed foods

Packaged foods often undergo high-heat processing to give them a longer shelf life–and this process increases AGEs. What’s more, these foods are typically very high in:

Sugar
Unhealthy fats
Preservatives

All of the above can harm skin health by triggering inflammation, potentially causing or exacerbating acne, among other inflammatory skin conditions. To make matters worse, the sugar and other refined, simple carbohydrates in many packaged, processed foods cause sharp blood sugar and insulin spikes, which may also contribute to skin issues, including breakouts and signs of aging. So, instead of reaching for bagged snacks, enjoy whole foods like fruits, vegetables, nuts, and seeds. And cook meals at home with clean, fresh ingredients whenever possible.

Dairy products

Consuming moderate amounts of dairy is beneficial for bone health. But if you struggle with acne or other inflammatory skin conditions like eczema, it’s best to avoid foods like:

Cheese
Milk
Yogurt

Not only do these foods contribute to systemic inflammation–which can lead to or exacerbate acne or eczema breakouts–but milk contains precursors to testosterone and other androgens. These hormones affect your skin’s hormone receptors, triggering excess oil production and the formation of acne. Some people with inflammatory skin conditions do better with raw, fermented dairy products (cheese or yogurt), but research is limited. So as a rule of thumb, if you’re struggling with any of these issues, opt for dairy-free alternatives made from almond or coconut milk.Healthy, vibrant skin starts from within. By avoiding high-AGE foods and adopting a diet rich in fruits, vegetables, and healthy fats, you can amplify your skin’s natural beauty, prevent damage, reduce inflammation, and keep your complexion youthful for years to come. So, make mindful choices and nourish your body from the inside out.