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Holistic Health

The 5 best foods for skin that you can actually find in a grocery store

A display of foods sit on a black background.
Liz Thompson
Liz Thompson July, 23, 2019

Freelance writer, green beauty expert, coffee drinker, beach bum wannabe

You've probably heard the saying "you are what you eat" before, right? That bit of golden advice is never more true than when considering skin health! Incorporating the best foods for skin into your diet can keep your skin looking (and feeling) nourished and healthy.

Who hasn't experienced the aftermath of eating too much junk food? There's the occasional headache, minor bloating and major fatigue. Guess what? You can add dehydrated skin and a dull tone to the list of ways that pile of fries can come back to haunt you. The good news is, there's an easy fix.

5 Foods for bright, healthy, supple skin

Before heading out for your next grocery store run, round out your list with the following five beauty foods — these good-tasting eats are seriously worth piling on your plate.

1. Avocados

It seems like avocados are everywhere these days — even on toast — so it's a pretty good bet that no one is sad to see they're one of the best foods for skin. This tasty fruit (yes, it's technically a fruit) is as versatile as it is delicious. Toss it in with some veggies for a super creamy smoothie in the morning, mash it into guacamole for a delicious lunch or eat it straight out of the peel with a bit of sriracha anytime you want. Yum!

Avocados are rich in essential fatty acids, which moisturize skin, as well as vitamin E, which helps to diminish signs of sun damage (especially when combined with vitamin C). Wondering how much avocado goodness you can partake in daily? It's recommended that 20-35 percent of your calories come from fats. And since there are approximately 29 grams of fat in one avocado, a daily 2,000-calorie diet means there's a lot of opportunity for avocado consumption.

Oats in wooden bowl. Uncooked rolled oats. Oat flakes. Top view. Concept of healthy eating, dieting, healthy lifestyle, weight loss

2. Oats

This breakfast staple is a great source of prebiotics that stimulate the growth of good bacteria in the gut and support a healthy skin microbiome — helping you look and feel better from the inside out. Oats are also packed with important vitamins and minerals, like damage-repairing B6 and antioxidant-rich manganese for youthful, detoxified-looking skin.

Not a breakfast person? No worries! You can grind oats and use them in place of flour for various recipes, sprinkle them on your smoothie bowl for an added crunch or purchase oat milk to drink with your coffee. For best results, try pairing oats with probiotic foods like yogurt, kimchi or kefir. One half-cup is considered a serving of oats, and adults can consume around two servings of healthy grains per day.

3. Sweet potatoes

Not only are sweet potatoes healthy, they're a great way to satisfy carb cravings without refined sugar! These tubers are loaded with B vitamins, which help reduce the appearance of redness and even out skin tone. This makes them perfect for addressing rosacea, hyperpigmentation and sun damage.

Sweet potatoes also contain beta carotene — a reddish pigment that your body converts into vitamin A — which leaves your skin feeling supple. Roast one in the oven and top with some olive oil for a simple dinner that provides tons of health benefits! One medium sweet potato counts for one vegetable serving.

4. Artichokes

They may not be a pantry staple for you, but if you're looking for better skin, artichokes might be worth giving a permanent spot on your grocery list. This is because the pretty veggie is high in vitamin C — an important player in brightening and revitalizing skin.

Studies show vitamin C is beneficial in improving photodamage and increasing collagen in sun-damaged skin. You can boost artichoke-laden meals' effectiveness by squeezing lemon over prepared artichokes for even more vitamin C. A half-cup serving of cooked artichoke contains more than seven grams of fiber, which is 29 percent of the daily recommended value.

5. Berries

If you're like most people, you like to finish off meals with a sweet treat. Berries — particularly blackberries, strawberries and blueberries — can sweeten a scoop of ice cream (or salad) and touch up your complexion in one fell swoop!

Grab a handful of berries to support collagen production and get a helping of antioxidant-rich anthocyanins, which visibly decrease signs of skin aging and discoloration. Try to get between two and four fruit servings per day.

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