The Ultimate Guide To Skin Friendly Foods

One thing I’ve learned about skincare in the past few years is that it’s as much about what you put into your body as what you put on it. It’s great to find the best creams and washes and oils for your skin, but ultimately we actually have a lot of control over the health of our skin just through what we eat! I’ve heard of the big ones like fish, coconut oil and avocado, but I wanted to do a little more research and figure out what foods I could really benefit from including in my diet so that I could share the list with you. I also included a fun Pinterest recipe for each category :) So voila! Here is my guide to skin friendly foods:

healthy glow


We’ve all had those days (and it’s always the worst timing, right?) where it feels like our skin has a mind of it’s own, but it’s great to know that your diet can help. Here’re some foods that will decrease inflammation and stress chemicals:

  • salmon, sardines, herring, and anchovies
  • pumpkin
  • blueberries
  • broccoli
  • guava
  • kiwi fruits
  • oranges
  • papaya
  • strawberries
  • sweet potatoes (yum)

Recipe for Pumpkin Chili

Dry skin:

Living in LA means a major struggle with dry skin because of the desert climate, so this one is definitely a focus for me. Also moisturize moisturize moisturize!

  • Fish Oil
  • Extra virgin olive oil
  • Salmon
  • Coconut Oil (also great for hair)
  • Avocados (fave!!)
  • Walnuts
  • Cucumbers

Recipe for Cilantro-Lime Honey Salmon

i heart avocados


Totally ok with those smile wrinkles, but when it comes to unwanted wrinkles, I really want to take preventative measures. These are some foods that can help with that (one excuse to eat a good Italian dish with some tomato sauce maybe??):

  • Tomato paste
  • Olive oil
  • Eggs
  • Beans
  • Goji Berries
  • Avocados
  • Bone broth

Recipe for healthy ketchup

Irritated skin:

For when you leave your makeup on two days in a row…

  • Beans!
  • Carrots
  • Acorn Squash
  • Green and Red Peppers
  • Strawberries
  • Yogurt

Recipe for Yogurt Parfait

Hydrated skin:

Besides just the deep moisturizing for dry skin, it’s always good to stay hydrated. Drinking enough water is an obvious one, but these foods have a lot of water in them too (in case water is too boring!)
  • Watermelons
  • Cucumber
  • Tomatoes
  • Zucchini
  • Eggplant
  • Carrots
  • Celery
  • Coconut Oil
 Recipe for Watermelon Sorbet

Dark circles:

Because I always like to at least look like I got 8 hours of sleep…

  • Kale
  • Broccoli
  • Brusel Sprouts
  • Spinach
  • Brown Rice
  • Oatmeal

Recipe for Spicy Kale Quinoa Black Bean Salad

kale for days

Sensitive skin:

I normally don’t have super sensitive skin, but I’ve definitely reacted to some makeup products or cleansers in the past, so these are good foods to prevent that in the future:

  • Salmon
  • Flax seeds (yummy in oatmeal or salad)
  • Walnuts
  • Olive oil
  • Raspberries
  • Chia seeds

Recipe for Chocolate Chia Seed Pudding

UV damage:

Living in a very sunny state and soaking up every bit of the sun (lots of sunscreen of course but still…) there’s always risk of UV damage. These foods should help create a healthy glow and restore some damage from the rays (so that I don’t have to cut down on my beach days) .

  • Pomegranates
  • Goji berries
  • Tomatoes
  • Broccoli
  • Cocoa powder
  • Green Tea
  • Dark Chocolate
  • Cauliflower

Recipe for Pomegranate Salsa

Hope you guys learned something and found some recipes you can try for healthy skin! I’m not a skincare expert, but this is some info I’ve found honestly just by Googling it and hearing what others have said. I love doing things the preventative way and in as natural of a way as possible. There’s so much you can do with your diet!

I’d love to hear any other tips you guys have in the comments below or on Instagram …Have you tried adding in any of these foods for your skin?


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