The Top 10 Best Foods for Skin Repair
2 min read
MAR 05, 2022
March 05,2022
HEALTH, SKIN SCIENCE
The Top 10 Best Foods for Skin Repair
2 min read
MAR 05, 2022
March 05,2022
HEALTH, SKIN SCIENCE
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.
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.
01
How can I improve my skin health through diet?
- Eat a well-balanced daily diet.
- Consume plenty of vitamin C from fruits and vegetables.
- Eat foods high in selenium, vitamin E, and zinc.
- Stay hydrated by drinking half your bodyweight in ounces per day (1).
- Consume more healthy fats, omega-3 fatty acids, and phyto-estrogens (like in soy).
01
How can I improve my skin health through diet?
- Eat a well-balanced daily diet.
- Consume plenty of vitamin C from fruits and vegetables.
- Eat foods high in selenium, vitamin E, and zinc.
- Stay hydrated by drinking half your bodyweight in ounces per day (1).
- Consume more healthy fats, omega-3 fatty acids, and phyto-estrogens (like in soy).
02
What are the best foods to aid in skin repair?
#1 Fatty fish, such as herring, tuna, and salmonThese 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 lunch [2].#2 AvocadosIf 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 WalnutsLike 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 peppersBoth 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 TomatoesThese 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.#6 Sweet potatoesThat 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 seedsPour 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 BroccoliThis 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 teaYou’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 SoyEat 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.
02
What are the best foods to aid in skin repair?
#1 Fatty fish, such as herring, tuna, and salmonThese 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 lunch [2].#2 AvocadosIf 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 WalnutsLike 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 peppersBoth 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 TomatoesThese 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.#6 Sweet potatoesThat 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 seedsPour 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 BroccoliThis 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 teaYou’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 SoyEat 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.
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.
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.
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.
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How To Create A Hydrating Skin Care Routine For Dr...
Senotherapeutics, Senolytics, and Senomorphics -- ...
Cleansing 101: How to Wash Your Face the Right Way...
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Dry Skin 101: How To Identify This Skin Type
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Developing a Skin Care Routine for Normal Skin: 4 ...
What is Normal Skin & Do I Have This Skin Type?
A Step-by-Step Guide to Creating the Perfect Skin ...
Understanding Oily Skin: Causes & Characteristics
7 Keys to Understanding Menopause and Skin Changes
Is This The Root Cause of Aging?
UV Damage Increases Cellular Senescence. Here's Ho...
Our Research Has Been Published in npj Aging
How To Reduce Hyperpigmentation by Targeting Cellu...
4 Steps to Crafting the Perfect Skin Care Routine ...
A Comprehensive Guide to Understanding and Managin...
An In-Depth Look At The Benefits Of Moringa Oil Fo...
How to Tighten the Skin Under Your Eyes
7 Causes For Crepey Skin Under Eyes
101 Guide To Restoring Dry Skin Around The Eyes
How is OS-01 EYE different from OS-01 FACE?
How to Remove Lingering Dead Skin Cells On the Fac...
Safe Beauty, Validated: Why OneSkin trusts SkinSAF...
Hallmarks of Aging
What is Sensitive Skin?
How OS-01 Works on Mature Skin
Is Fragrance Bad for Your Skin?
Target Cellular Senescence with the Highest Concen...
Can a Plant-Based Diet Really Increase Your Health...
Eye Skin Ages Faster: Here’s How OS-01 Can Help
Gut Health and Skin: How Are They Connected?
The Science Behind Why The Skin Around the Eyes Ag...
How OS-01 EYE Supports the Ultra-Thin Skin Around ...
How Do You Know When to Stop Using Retinol?
How To Heal Skin From Picking Your Face Too Much
Collagen And Elastin: What Role Do They Play In Sk...
Why We Want Skin To Be More, Not Less
More Than Skin Deep: How Physical Touch Predicts L...
What is Skin Inflammation? What Causes it?
How to Reverse (or Prevent) Aging Skin
Yes, You Need Sunscreen During Winter
Can You Use Hyaluronic Acid with Retinol?
Exploring the skin’s purpose in whole-body health
Stressed Skin: 4 Stress Effects on the Skin
What Does Hyaluronic Acid Do For Your Skin?
Good Genes vs. Good Habits: Which Impacts Your Lon...
What Are The Causes Of Dry, Flaky Skin On Your Fac...
What is the Best Skin Care Regimen for Aging Skin?
7 Benefits of Jojoba Oil
What happens to skin as a person ages?
What are the Benefits of Sulforaphane?
8 Benefits of Andiroba Oil For Skin
Invasive vs. Non-Invasive Skincare: The pros and c...
Allantoin For Skin: A Comprehensive Guide
This is the Data to Look For When Choosing Skin Ca...
Why cellular senescence is more than just one of t...
A Simplified Guide To The Different Skin Texture T...
How OS-01 Works With Different Skin Types
How To Smooth Skin Texture On The Face: 4 Expert T...
Skin Microbiome: What It Is, Why it’s Important, A...
What Foods Cause Acne and Which Fight Against It?
The 101 Guide To Understanding Acne-Prone Skin
The Top 4 Prickly Pear Benefits for Skin
What Is Exfoliation & Is It A Necessary Measure Fo...
OneSkin Notable Mention: Dave Asprey's The Human U...
Retinol 101: Debunking Retinol as the Gold Standar...
Menopause & Skin: What you need to know
Take an Inside Look into Our Cutting-Edge R&D Plat...
101 Guide On The Benefits Of Cleansing Your Face
Cleanser Vs. Face Wash: Which Should I Reach For?
Five Common Skin Problems Experienced in Perimenop...
Get to Know OneSkin’s Topical Supplements:
...OS-
The Top 3 Benefits of Peptides for Skin
How to Use Peptides In Your Skincare Regimen to Op...
Peptides vs Retinol: Is One Better For Increasing ...
What Is Causing the Uneven Skin Tone On Your Body?
How To Boost Skin Moisture For Your Entire Body Fr...
Three Ways To Extend Your Skinspan Starting With Y...
What Are Free Radicals and How Do They Impact Skin...
The Top 6 Best Antioxidants For Skin Health and Lo...
How OneSkin Developed the OS-01 Peptide
How chronic stress makes you age faster
What is Epidermal Thickness & Why Does it Matter?
Cell Turnover & Why It Slows As We Age
OneSkin Notable Mention: OneSkin Featured In Tony ...
101 Guide To Skin Tightening + 7 Noninvasive Metho...
Tight Feeling Skin: 3 Reasons Why
3 Skin Tightening Ingredients To Help Boost Skin H...
How to Reduce Skin Inflammation & Redness
Niacinamide Vs Retinol: How Do They Compare?
How to Incorporate OneSkin’s OS-01 Topical Supplem...
Why Is Nutrient Absorption Key To Better Skin Heal...
OneSkin Notable Mention: LifeSpan Episode 6 | The ...
The Top 10 Best Foods for Skin Repair
Are There Dangers of Retinol Cream Use?
What is Skin Elasticity & How Can You Improve It?
A Complete Guide to the 4 Stages of Wound Healing
4 Foods To Avoid During Wound Healing & Why
Celebrating Black History Month: A Discussion With...
What is the Function of Skin as a Protective Barri...
Representation of the Black Community in Skin Care...
Our Story: Learn more about the history of OneSkin...
What Is Senescence & Its Relationship To Aging?
Special Announcement: OneSkin to Donate 1% of Sale...
Biological Age: What is Biological Age, Why Does i...
What your skincare routine is missing (Hint. It’s ...
What is a peptide?
Peptides: the first piece of th...
Peptides: the first piece of th...
Health Is The New Wealth
The Correlation Between Sleep and Skin: Why It Mat...
Calorie Restriction And Intermittent Fasting: Eati...
Healthspan: A New Way To Think About Aging