Taking care of your skin is more than just using the right products or choosing popular aesthetic treatments—everything you eat and drink can also impact your skin’s health and appearance. Below are some of the best foods to add to your daily meals to support your skin and keep you glowing alongside your existing routine. Healthy eating doesn’t have to be boring or bland, and when you consider the many ways you’re helping your skin through your diet, it may inspire you to get creative with meals and snacks.
1. Yogurt and Other Probiotics 🥣
Gut health impacts more than just your stomach. Maintaining a healthy gut biome can not only improve your mood and digestion but may also reduce inflammation and support clearer skin. Whether you have acne, severe dryness, irritation, or puffiness, eating foods that promote gut health can positively affect your skin and overall wellness. Kimchi, miso, tempeh, and cottage cheese are probiotic-rich foods you can easily incorporate into your meals. If you prefer drinking your probiotics, kombucha and kefir are great options as well.
2. Avocados 🥑
Avocados are high in healthy monounsaturated fats, as well as vitamins C and E, lutein, and zeaxanthin. Eating avocado (or blending it into a smoothie!) can help the body better absorb fat-soluble vitamins A, D, E, and K—all of which benefit the skin’s appearance. Research shows that skin elasticity and firmness can improve with avocado consumption (Henning et al., 2022). If you’re not fond of the taste, try adding them to smoothies—their mild flavor is easily masked, and they help maintain a creamy texture.
3. Kiwis 🥝
Kiwis are often underrated for their skin-boosting benefits. Rich in vitamins C, E, and K—and full of water—they help support collagen and elastin production, boost hydration, and may even promote faster healing of the skin. The nutrients in kiwis also assist in regulating sebum production, making them a great option if you struggle with breakouts or oily skin. Add them to a fruit salad, enjoy them solo, or use them as a topping on a yogurt bowl for an extra skin-health boost.
4. Olive Oil 🫒
Like avocados, the healthy fats in olive oil benefit both your skin and overall body. Antioxidants like polyphenols, vitamin E, and squalene help combat damage from free radicals and may slow visible signs of aging. Cooking with olive oil instead of refined oils—or using it in salad dressings with lemon juice or vinegar—offers a simple way to introduce more skin-loving lipids into your routine.
5. Bell Peppers 🫑
Many fruits and vegetables benefit the skin, but bell peppers—especially red ones—are particularly rich in vitamin C and beta-carotene. These antioxidants support more even skin tone and texture, and may help smooth the appearance of fine lines by promoting collagen production. Try them dipped in hummus, stuffed with quinoa and black beans, or chopped into a salad to brighten both your meals and your complexion.
Conclusion
While topical skincare and professional treatments play an essential role in supporting radiant skin, what you eat can make a noticeable difference from the inside out. Dr. Rachael Degurse, MD, emphasizes the importance of a holistic approach to skin health that includes both aesthetic expertise and lifestyle factors like nutrition. With a medical doctor overseeing treatments at Pearl Skin & Body Rejuvenation, you can trust that your care is grounded in safety, science, and whole-body wellness.
📚 References
Henning, S. M., Guzman, J. B., Thames, G., Yang, J., Tseng, C.-H., Heber, D., Kim, J., & Li, Z. (2022). Avocado consumption increased skin elasticity and firmness in women—a pilot study. Journal of Cosmetic Dermatology, 21(9), 4028–4034. https://doi.org/10.1111/jocd.14717
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