9 May 2024 — The Science

Surprising Foods for Healthier Skin

Healthy foods for skin, girl eating avocado

Eat for healthier skin: What to add to your list

Many of us strive for healthy, glowing skin, but did you know that what you eat can play a significant role in achieving it? While topical treatments and skincare routines are essential, nourishing your skin from within can have remarkable benefits. Let’s explore some surprising foods that can contribute to healthier skin, backed by science.

Dark Chocolate

Yes, you read that right. Dark chocolate, especially varieties with at least 70% cocoa, is packed with antioxidants known as flavonoids. These antioxidants can help protect your skin from sun damage, improve blood flow, and hydrate your skin. A study published in the Journal of Nutrition found that consuming cocoa flavanols can increase skin density and thickness, leading to a healthier complexion.


Tomatoes are a rich source of lycopene, an antioxidant that has been shown to protect the skin from sun damage and improve skin texture. A study in the British Journal of Dermatology found that participants who consumed tomato paste experienced 33% more protection against sunburn compared to those who didn’t. Incorporating tomatoes into your diet can help enhance your skin’s natural defence against UV rays.

Fatty Fish

Fatty fish like salmon, mackerel, and sardines are excellent sources of omega-3 fatty acids. These healthy fats help maintain your skin’s lipid barrier, keeping it hydrated and reducing inflammation. According to a study in Front Young Minds, omega-3 fatty acids can also help reduce acne and other inflammatory skin conditions. Aim to include fatty fish in your meals a few times a week for optimal skin health.

Green Tea

Green tea contains polyphenols, particularly catechins, which have powerful antioxidant properties. These compounds can help protect your skin from damage caused by free radicals and UV radiation. Research published in Oxidative Medicine and Cellular Longevity indicates that green tea consumption can improve skin elasticity, moisture, and reduce roughness. Enjoy a cup of green tea daily to reap its skin benefits.

Sweet Potatoes

Sweet potatoes are rich in beta-carotene, which converts to vitamin A and is vital for skin health. Beta-carotene acts like a natural sunblock, protecting your skin from sun damage. A study found that eating beta-carotene-rich foods can give your skin a healthy, golden glow. Add sweet potatoes to your diet for a tasty and skin-friendly boost.

Nuts and Seeds

Nuts and seeds, such as almonds, walnuts, and sunflower seeds, are rich in vitamin E, an antioxidant that helps protect your skin from oxidative damage. Vitamin E is known for its ability to improve skin texture and moisture. A study in the Journal of the American Academy of Dermatology suggests that a diet high in nuts and seeds can enhance skin elasticity and reduce signs of aging. Snack on a handful of nuts or sprinkle seeds on your salads to nourish your skin.


Avocados are a fantastic source of healthy fats, vitamins E and C, and biotin, all of which are beneficial for skin health. These nutrients help maintain skin moisture and elasticity and protect against damage from free radicals.

Research in the Journal of Cosmetic Dermatology shows avocados can improve skin tone and texture. Incorporate avocados into your diet by adding them to salads, smoothies or simply enjoying them on toast.

Red and Yellow Capsicum

Capsicums, especially the red and yellow varieties, are rich in vitamins A and C. Vitamin C is crucial for collagen production, which keeps skin firm and youthful. A study in the American Journal of Clinical Nutrition found that higher vitamin C intake is associated with a lower likelihood of wrinkled or dry skin. Add capsicum to your stir-fries or salads, or enjoy them as a crunchy snack.

Incorporating these surprising foods into your diet can contribute to healthier, more radiant skin. Moreover, a balanced diet rich in antioxidants, healthy fats, and vitamins is key to achieving and maintaining beautiful skin. While you’re at the supermarket next time, consider adding these skin-friendly foods to your cart. Your skin will thank you.

Enjoyed this article: Read  Easy work-friendly super powder snacks.

1. Henning SM, Guzman JB, Thames G, Yang J, Tseng CH, Heber D, Kim J, Li Z. Avocado Consumption Increased Skin Elasticity and Firmness in Women – A Pilot Study. J Cosmet Dermatol. 2022 Sep;21(9):4028-4034. doi: 10.1111/jocd.14717. Epub 2022 Jan 17. PMID: 35037373; PMCID: PMC9786235.

2. Samanta S, Sarkar T, Chakraborty R, Rebezov M, Shariati MA, Thiruvengadam M, Rengasamy KRR. Dark chocolate: An overview of its biological activity, processing, and fortification approaches. Curr Res Food Sci. 2022 Oct 15;5:1916-1943. doi: 10.1016/j.crfs.2022.10.017. PMID: 36300165; PMCID: PMC9589144.

3.Rizwan M, Rodriguez-Blanco I, Harbottle A, Birch-Machin MA, Watson RE, Rhodes LE. Tomato paste rich in lycopene protects against cutaneous photodamage in humans in vivo: a randomized controlled trial. Br J Dermatol. 2011 Jan;164(1):154-62. doi: 10.1111/j.1365-2133.2010.10057.x. Epub 2010 Nov 29. PMID: 20854436.

4.Wierenga KA, Pestka JJ. Omega-3 Fatty Acids And Inflammation – You Are What You Eat! Front Young Minds. 2021;9:601068. doi: 10.3389/frym.2021.601068. Epub 2021 Aug 24. PMID: 35174177; PMCID: PMC8846546.

5. OyetakinWhite P, Tribout H, Baron E. Protective mechanisms of green tea polyphenols in skin. Oxid Med Cell Longev. 2012;2012:560682. doi: 10.1155/2012/560682. Epub 2012 Jun 26. PMID: 22792414; PMCID: PMC3390139.

My Bag
Your bag is empty

Easy Sign-Up: Just select "Afterpay" as your form of payment at checkout. All you need is a debit or credit card (Visa or Mastercard) to create an account.


No long forms to fill out; you’ll receive an instant approval decision! Your order will be shipped as soon as INTU WELLNESS process it.


No interest, ever — and no additional fees when you pay on time. Automatic payments are taken every two weeks in four equal instalments.