Skin Care From The Inside Out (Plus a Skin-Loving Smoothie Recipe)

Foods for Healthy Skin

You’ve heard the saying, “You are what you eat.” But did you know that what you eat shows up on your skin, too?

Whether they realize it or not, people with healthy diets full of living ingredients like fruits and veggies are supporting their skin with vibrant nutrients. Vitamins A, C, D, and E, plus the host of antioxidants found in nature’s bounty, feed the skin and support skin health on a cellular level.

On the flip side, those whose diets are full of sugar and processed foods may suffer from dry, sagging, dull skin. They may look older than their age, and they may even deal with itchiness, and possibly even more serious skin conditions.

Since most of us prefer to look as young as we can for as long as we can, let’s take a look at which foods you should add to your diet to keep your skin glowing and healthy. 

Best Nutrients For Healthy Skin


Helps produce and renew skin cells.

Omega-3 Fatty Acids

Help seal in moisture and protect skin from irritants.


Contain antioxidant and anti-inflammatory properties that can help support the health of our bodies.


Building blocks of skin tissue.

Vitamin A

Helps flush out toxins and protect skin.

Vitamin C

Helps the body produce collagen, which is essential for healthy skin.

Vitamin E

Helps protect the skin from free radicals.

Best Foods For Healthy Skin 

Leafy Greens

Leafy greens are phytonutrient powerhouses. Phytonutrients are simply chemicals made by plants to keep them healthy and protected. 

As it turns out, phytonutrients are beneficial to humans, too. They have antioxidant and anti-inflammatory properties that can help support the health of our bodies.  

Leafy greens are also full of vitamins A and C, folate, and antioxidants.

Here are some of the most nutrient-rich leafy greens:

  • Beet greens
  • Broccoli
  • Brussels sprouts
  • Cabbage greens
  • Collard greens
  • Dandelion greens
  • Kale
  • Microgreens
  • Romaine lettuce
  • Spinach
  • Swiss chard
  • Turnip greens

Nuts, Seeds, and Oily Fish

High in omega-3s, these nuts, seeds, and oily fish help your skin build healthy cells, balance hydration and oil production, and possibly even soothe irritation.

Here’s where to find your omega-3s: 


  • Brussels sprouts
  • Chia seeds
  • Flax seeds
  • Hemp seeds
  • Pumpkin seeds
  • Walnuts

Animal products

  • Atlantic mackerel
  • Canned tuna
  • Caviar
  • Cod
  • Herring
  • Lake trout
  • Oysters
  • Salmon
  • Sardines

Fruits & Veggies

Fruits and vegetables are loaded with vitamin C, which your skin absolutely loves. Remember, vitamin C helps with collagen synthesis, an essential component to healthy skin, and it also helps prevent the breakdown of your skin’s elasticity. 

Grab these goodies to load up on vitamin C:

  • Bell peppers (especially yellow peppers)
  • Citrus fruits
  • Guava
  • Kiwi
  • Lychee
  • Papaya
  • Rose hips
  • Strawberries
  • Tomatoes

Protein-Packed Picks

Dietary protein contains amino acids, which are the building blocks of the collagen and elastin your skin needs to stay smooth and healthy. To make sure your body has the amino acids it needs — including lysine, which your body cannot make on its own and needs to get from food — make sure to include plenty of protein in your diet each day. Here are some great sources for you:


  • Almonds
  • Beans
  • Chia seeds
  • Chickpeas 
  • Ezekiel bread
  • Lentils
  • NatureM.D. NutriProtein (made with Artesa chickpeas)
  • Peanuts
  • Peas
  • Quinoa

Animal products

  • Chicken or turkey breast
  • Eggs
  • Greek yogurt
  • Lean beef
  • Milk
  • Shrimp

With so many great food choices, it’s easy to work skin-supporting ingredients into your daily diet. For a quick plant-based treat that feels indulgent, but is also super healthy, check out our Chocolate Strawberry Smoothie recipe below.

Healthy Chocolate Strawberry Smoothie

Skin-Happy Chocolate Strawberry Smoothie Recipe

Makes 1 smoothie. 

NOTE: For a thicker consistency, add ice before blending. For a milkier drink, blend the first 5 ingredients, then pour over ice before enjoying.


  • 1 cup water or unsweetened nut milk of your choice
  • 1/3 cup canned full-fat coconut milk
  • 1/2 cup strawberries, plus more for garnish
  • 1 handful leafy greens like spinach or kale
  • 1 scoop NatureM.D. Chocolate Vanilla NutriProtein powder 
  • 1 handful ice (optional)


In a blender, combine water or nut milk, canned coconut milk, strawberries, greens, NutriProtein, and ice (if using). Blend well. Garnish with a few strawberries, if desired.