Top 5 Foods for Healthier Skin (And 5 to Avoid)
What you eat plays a massive role in how your skin looks and feels. While skincare products can help, true skin health starts from within. The right foods can support collagen production, hydration, and skin elasticity, while the wrong foods can speed up aging, cause breakouts, and contribute to dullness.
Here’s a breakdown of the best and worst foods for glowing, youthful skin.
5 Best Foods for Youthful Looking Skin
1. Avocados
Avocados are packed with healthy monounsaturated fats that keep skin soft, hydrated, and glowing. They also contain vitamin E, an antioxidant that helps protect skin from free radical damage, and vitamin C, which is essential for collagen production.
2. Nuts and Seeds (Raw or Dry Roasted)
Almonds, walnuts, flaxseeds, and chia seeds are loaded with skin-loving nutrients like omega-3 fatty acids, zinc, and vitamin E. These nutrients help reduce inflammation, prevent dryness, and keep skin smooth and elastic. Make sure to choose raw or dry-roasted versions to avoid harmful oils.
3. Citrus Fruits
Oranges, lemons, limes, and grapefruits are packed with vitamin C, a key player in collagen synthesis. Vitamin C also helps brighten the skin and reduce hyperpigmentation, giving you a more even complexion.
4. Leafy Greens
Spinach, kale, and Swiss chard are rich in antioxidants, fiber, and vitamins A and C. These greens support skin cell turnover, reduce inflammation, and help detoxify the body—keeping your skin clear and healthy.
5. Salmon (and Other Fatty Fish)
Fatty fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids, which help maintain skin elasticity and hydration. Omega-3s also reduce inflammation, which can help prevent acne and redness while keeping skin plump and youthful.
5 Foods That Can Wreck Your Skin
1. Low-Fat Sweetened Yogurt
Low-fat yogurts may seem like a healthy choice, but they often come packed with added sugars to compensate for the lack of fat. This combination leads to rapid insulin spikes, which can increase oil production, worsen breakouts, and contribute to skin inflammation. Additionally, dairy itself raises levels of IGF-1 (insulin-like growth factor), a hormone linked to acne and premature aging. Instead of nourishing your skin, these yogurts can accelerate collagen breakdown, leading to dull, aging skin over time. Stick with full fat Greek yogurt and add some fruit or Lilli approved sweetener for additional sweeteness.
2. Whey Protein and Casein Protein Powder
Whey protein might be great for muscle building, but it’s terrible for your skin. It spikes insulin levels, leading to increased androgens and oil production, which can trigger acne and worsen skin conditions. Stick to whole food proteins instead.
3. Sugar-Sweetened Beverages
Refined sugars cause insulin spikes, triggering inflammation, collagen breakdown, and glycation—where sugar molecules damage collagen and elastin, leading to premature wrinkles and loss of skin elasticity. High fructose corn syrup (HFCS), commonly found in sodas, accelerates skin aging even faster by worsening oxidative stress and inflammation. Even store-bought juice, often marketed as a healthy option, is just pure sugar without the fiber to slow absorption, making it just as problematic for your skin. You’re better off with fruit infused water or flavored seltzer water.
4. French Fries
The combination of fat and starch in French fries creates an insulin bomb, triggering a massive spike in insulin that fuels inflammation, accelerates aging, and disrupts skin health. Try to eat them infrequently if you have to have them, otherwise get creative with jicama fries or tofu fries!
5. Milk Chocolate
Unlike dark chocolate, milk chocolate is loaded with sugar and dairy—two of the worst offenders for skin health. It spikes insulin levels, increases inflammation, and can worsen acne. If you’re craving chocolate, go for a high-quality dark chocolate with minimal sugar (75% cocoa and above).
Final Thoughts: Eat for Your Skin
Your skin reflects what’s happening inside your body. If you want a healthy, glowing complexion, focus on eating nutrient-dense foods that support collagen production, reduce inflammation, and balance insulin levels. At the same time, avoid foods that spike insulin as they cause oxidative stress and accelerate aging.
