Want Better Skin?

Dr. Josh Axe, DNM, DC, CNS

For skin that glows, you’ll need to search beyond the latest miracle moisturizer—that’s because your diet plays as a big a role in the visible appearance of skin as any cream of at-home peel. In fact, according to a 2015 study, wrinkles, elasticity, roughness, and color quality of skin are positively affected by dietary changes.

Obviously, “dietary changes” is a pretty loose term, so I want to share the top foods you should be eating if you want to have better skin.

Healthy Fats

Fortunately, public opinion is starting to line up with the science that tells us that fats aren’t actually all bad. And not only do healthy fats help you lose weight and live longer, they can actually help to improve the appearance of skin.

This is because healthy fats are known to fight inflammation, which is not only the root cause of most disease, but is also the underlying factor in skin rashes, red spots, and irritation. Healthy fats like avocado and coconut oil help to minimize these symptoms, while foods containing omega-3 fats (like walnuts and flaxseed) are especially beneficial for conditions like eczema and psoriasis.

Ethically Sourced Seafood

Perhaps the richest source of omega-3 fats is ethically sourced seafood, and these delicious foods can help improve elasticity and suppleness of skin. It is important to note, however, that any seafood you purchase should be sustainably sourced and wild-caught. Farmed varieties are just as dangerous as conventional meat and dairy products and are often filled with chemicals, GMO ingredients, and other byproducts that can negate any potential seafood benefits.

If you want to introduce more omega-3 foods into your diet via seafood, I recommend wild-caught Alaskan salmon, Pacific sardines, or Atlantic mackerel (not King Mackerel).

Tea

Tea fits into that category of “stuff that’s been around forever that you should really try.” But you might not know that, in addition to aiding in weight loss and helping prevent disease, regularly drinking certain teas will keep your skin looking younger, longer.

Because they contain high levels of damage-fighting antioxidants, oolong and stinging nettle tea both decrease the appearance and severity of dermatitis related to eczema. Dandelion tea is considered an alkaline food, and by balancing your internal pH, you’ll notice skin conditions clear up faster.

Roobios tea actually contains the compound known as alpha-hydroxy acid that is a common ingredient in skin care products and is known to naturally exfoliate and reduce wrinkles. Additionally, chamomile tea can help to soothe irritated skin and help it fight off infections and bacteria that cause bad skin.

Probiotics

I may sound crazy, but your gut health actually has a lot to do with the appearance and health of your skin. After all, healthy bacteria from probiotic foods causes your organs to function better, and skin is the largest organ in your body.

According to recent research, probiotics and their impact on the immune system greatly improves skin health. Their good bacteria interacts with skin (and hair) to produce more healthy cells that result in a more radiant outward appearance.

Some examples of high-probiotic foods are kefir (a fermented dairy product), cultured vegetables like sauerkraut, kombucha, yogurt, apple cider vinegar, and tempeh. You can also purchase probiotic supplements if you’re concerned you aren’t getting enough through your diet—just make sure to purchase a soil-based variety.

Fruits & Veggies

This inclusion to the list probably doesn’t shock you, but when you eat a large number of fruits and vegetables, you’re giving your skin one of the best defenses it can have against aging and damage.

How? Plants contain carotenoids, a class of antioxidant known for boosting the immune system, protecting your body from disease and, strengthening and shielding your skin from external irritants like UV exposure.

Lutein is a significant carotenoid for skin health, as it helps to filter high-energy wavelengths of visible light and slows the rate of oxidative stress that leads to wrinkles and other signs of aging. To load up on lutein, make sure tomato is on the menu, as it contains the most lutein you can get per serving. Other incredible fruits and veggies to stock your fridge with include kale, celery, sweet potato, fennel, acai berry, goji berry, and blueberries.

Bone Broth

Quality bone broth products contain collagen, which helps to form elastin and other compounds that keep skin looking young. It can help skin stay moisturized and, most notably, improve elasticity to fight wrinkles. The collagen found in bone broth may also reduce cellulite.

Note: If you don’t have time to make bone broth all the time, look into high-quality bone broth protein supplement options.

Turmeric

Turmeric is another great way to stay forever young. That’s because turmeric benefits your skin by speeding up wound healing, calming your pores to reduce acne breakouts and scarring, and controlling psoriasis flare-ups.

You can use turmeric in tea, soups, and virtually any type of recipe to reap its anti-inflammatory and antioxidant benefits. Try this turmeric latte for a health-boosting way to start your day.

Want more health tips? Read this guide from Dr. Holly Phillips or try out the sane summer cleanse.

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The New Potato and its materials are not intended to treat, diagnose, cure or prevent any disease or ailment. All content on The New Potato (even when supplied by a medical professional) is intended for educational and conversational purposes only. Always seek the advice of your physician or healthcare provider before beginning any new diet, exercise regime, or wellness routine.