Love Your Skin You’re In! {Feed it these 4 Essential Things}

critical foods for healthy skin

Healthy Skin

Healthy Skin

If you want to get beautiful and healthy skin, you must take a look at what you’re putting in your body. There are four must-have types of foods that are critical to your beauty and health. You should analyze your diet to see what foods might be impacting your health. Here a list of what to eat to get and keep great skin.

Oily Fish

Your skin needs nutrients like omega 3, protein, amino acids, and vitamin B to stay youthful and blemish-free. Oily fish includes tuna, salmon, and herring. Salmon is on the top of the list! Be sure to eat wild-caught fish instead of farm-raised fish.

Eat these foods to get oily fish in your diet:


You can eat tuna from a can. Be sure only to choose water-packed canned tuna. The tuna can in oil may be too much and also are filled with preservatives. You only need the tuna itself. Anything extra (like oil) is just that-extra. If tuna alone isn’t your thing, try a tuna sandwich or tuna wrapped in lettuce. Tuna in a salad is always the right choice as well.


Cooking salmon is easy, so don’t be scared to go for it. Salmon goes with veggies, quinoa, brown rice, and tons of other vegetables. Figure out what you like to eat with your salmon. Preparing salmon and a side of veggies is a quick and healthy meal.

Taco Tuesday

Who doesn’t love a good taco? Instead of spending money on tacos, why don’t you stay home and experiment, making them with your favorite oil fish? The good thing is you can make fish tacos by grilling, baking, or frying the fish. Hopefully, you are choosing the grill or bake option.

Nuts and Seeds

Another must-have type of food is the nuts and seed category. Some nuts and seeds can be high in calories, so monitor your intake. Vegetarians will particularly enjoy eating plant-based foods like nuts and seeds. Choose these nuts and seeds for healthy skin.

Sunflower Seeds

Sunflowers seeds can help with sun protection because of the vitamin E in them. Unfortunately, although the sun is high in vitamin D, it can affect your health in other ways. Redness, inflammation, and breakouts can be damaging to you. To protect yourself from free radicals and UV rays exposure, of course, use sunscreen. 

Chia Seeds

Chia seeds are also beneficial to your skin. The omega-3 fatty acids in them not only protect it, but they also moisturize it.


Nuts also contain fatty acids and vitamin E in them. Almonds are one of the healthier nuts, especially the ones with no salt.

Brazil Nuts

Brazil nuts are not the first kind of nuts that come to mind for most people when they think of their favorite nuts. However, please don’t sleep on brazil nuts as they are good for elasticity and help with anti-aging.


Last but not least is walnuts. Walnuts are my favorite choice due to their triple whammy effect of having omega-3 fatty acids, vitamin B, and zinc. Vitamin B helps reduce wrinkles and lines and smooth out your complexion

Fruits and Veggies

It should be no surprise that fruits and veggies lead the list of what to eat for healthy skin. Fruits and vegetables are packed full of vitamins and minerals. Vitamins and minerals have healing properties and give your skin what it needs to be healthy.

Here is a list of the top fruits and veggies to eat:


Most berries help to create a clear complexion in some form or fashion, but wild blueberries reign supreme. Eat strawberries and raspberries for their antioxidants and vitamin C. Vitamin C is excellent for your skin.


The vitamin C helps to promote more collagen and makes you glow (in a beautiful way, not in an alien way!).


In addition to plenty of dark, leafy greens such as collards, spinach, and lettuces, kale should be at the top of your eating list. Kale has vitamins K, A, E, and B complex! These vitamins make an excellent combination for healthy skin as well as good health in general.

Sweet Potatoes

Do not be afraid to eat potatoes, especially sweet potatoes. The word load potato has more than one meaning! They are loaded with many nutrients and vitamin A. 


There’s no denying how useful herbs are for not only your skin but overall health as well. Herbs are in the top four must-have foods.


Peppermint helps reduce inflammation and redness.


Chamomile is excellent for your complexion. Try drinking some chamomile tea before bed to relax. Its calming effect helps with stress and anxiety, and we all know stress can show up in your face as blemishes, acne, and wrinkles.

Witch Hazel

Witch hazel reduces dark circles under your eyes.


Lavender reduces redness and irritation.

In conclusion, eating a healthy balanced diet is best for clear skin. That’s a given. However, regularly eating and enjoying the food and herb choices listed will help you have clear, glowing skin.

Be happy. Be Healthy. Be OrganicallYou!