The Best Foods for Your Complexion

The old saying, “You are what you eat” really is true, and the effects of your diet are visible in your complexion. Your skin is your largest organ, and eating a healthy diet leads to healthy, bright skin. The basic rules of healthy eating apply of course, but there are certain foods—mostly fruits and vegetables—that can help your skin reach its full potential.

Hydrate, Hydrate, Hydrate

It's been said time and time again, but it should be repeated: drink more water. Increasing your water intake will help your whole body feel healthier, and your skin will thank you. Maintaining your skin's ideal levels of hydration will leave it more flexible and less vulnerable to creasing and forming wrinkles. If you have chronically dry skin, increasing your daily water intake can help prevent rough patches, dry spots, and flaking. Keeping healthy and hydrated can also increase lymph drainage, keeping dark circles and puffy eyes at bay.

Vitamin C

To help heal blemishes, hyperpigmentation, and dull skin, turn to vitamin C. This antioxidant vitamin can be found in blueberries, citrus fruits, bell peppers, and pea sprouts. If you have acne prone skin, vitamin C can help heal breakouts faster, and prevent the formation of dark scars.


"Citrus fruits" by Scott Bauer, USDA

Vitamin E

Vitamin E is an antioxidant. This means that it helps fight free radical oxidation, which can cause aging of the skin. You can find plenty of vitamin E in avocados, sunflower seeds, and greens like spinach and Swiss chard. For an antioxidant packed lunch, try mixing them all together with some protein for a healthy salad.


"Avocado with cross section edit" by Muhammad Mahdi Karim

Healthy Fats

Healthy fats have their place in any balanced diet, and are essential to maintain healthy, hydrated skin. Omega-3 and Omega-6 fatty acids have anti-inflammatory properties, which make them ideal for controlling inflammatory skin problems, like psoriasis. Neither can be produced by the human body, so it's essential to get them by including soybeans, fish, flax seed oil, and other sources of healthy fats in your diet.


"Olej lniany" by Ewkaa - Own work (Photo taken by Ewkaa.

About the Author


Hi, I'm Liz, owner of the Wilmington Laser Hair Removal and Skin Clinic. My team and I would love to help you achieve your beauty, skin care, and hair removal goals. Schedule your free consultation today!