10 Skin-Soothing Superfoods

Add these nutritious foods to your diet to boost the health of your body’s largest organ.

Photo by Adobe Stock/Nata_Vkusidey

Great skin is an inside job. All the moisturizers and serums in the world won’t compensate for a poor diet. The foods you eat, and their nutrient content, determine just how healthy your skin is. While many great foods can boost skin health and prevent skin conditions, here are some of the best skin-soothing superfoods.


Almonds contain high amounts of vitamin E, which may prevent skin damage, and ease UV-induced skin issues. Fortunately, just 1 ounce of almonds contains 37 percent of the recommended daily intake of vitamin E. Almonds also help reduce skin-damaging free radicals. In a study of 60 male smokers who ate 3 ounces of almonds daily, researchers found that the subjects had a 23 to 34 percent reduction in oxidative stress biomarkers (markers of cellular damage) after only four weeks.

It’s easy to reap the skin health benefits of almonds. Snack on a handful of raw, unsalted almonds throughout the day; chop them up to add to salads; or use them as a topping for curries and stir-fries. Alternatively, add whole almonds to stir-fries as you cook. Grind almonds or purchase them preground to use as a
gluten-free flour substitute in your baking. Place slivered almonds atop vegetables while roasting or baking them, such as green beans with almonds.

For maximum skin support, combine several superfoods, such as avocado and flaxseeds, in one great-tasting dish.
Photo by Adobe Stock/Artjazz


Many people know that avocados provide healthful fats for great skin, but few know that one of the main reasons avocados boost skin health is that they boost the body’s absorption of carotenoids, which are a type of antioxidant and essential for healthy skin. By eating avocados alongside foods with carotenoids, you can increase the amount of those nutrients you absorb. That means extra skin health benefits for adding avocado to your leafy green salad or those sweet potatoes you’re eating.

Avocados are delicious in guacamole, but don’t let your avocado recipe repertoire stop there. Add avocado to your smoothies, salads, dips, sandwiches, and wraps, and top thick soups with avocado slices. And, of course, there’s the classic favorite: avocado toast. Blend avocado with cocoa and a sweetener of your choice for a delicious and healthy chocolate mousse. Avocados can also be added to other desserts as a cake ingredient (replacing some of the oil or butter in a recipe), or a frosting for cakes, cookies, or cupcakes (simply blend avocado, some icing sugar, and cocoa or other flavoring).


Flaxseeds and flaxseed oil are among the richest sources of omega-3 fatty acids, especially one called alpha-linolenic acid (ALA). These oils can improve skin health. According to research published in many scientific journals, including Nutrients, flaxseeds are natural anti-inflammatories, which makes them ideal for reducing skin inflammation and conditions such as eczema, hives, and rashes. In another study published in the journal Evidence-Based Complementary and Alternative Medicine, researchers found that ingesting flaxseed oil on a daily basis helped treat the symptoms of atopic dermatitis, a type of eczema.

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