What are some foods that help keep the skin looking more hydrated and glowing?


It takes the entire physiological nutrition process for ingested food to affect the exterior of your body from the inside. A proper diet and good skin care should keep your dermal layers in top shape.

The first step is not surprising – stay hydrated! Drink plenty of water throughout the day. Next, choose foods high in unsaturated fats, like nuts, avocado, and salmon. The omega-3 fatty acids found in salmon reduce inflammation and keep skin healthy and bright.1 Avocado also contains biotin which combats dry skin.1 Finally, include sources of supportive nutrients. Cantaloupe melon and sweet potato contain vitamin A which helps maintain epidermal glow.Turmeric spice is full of antioxidants, making it great to nourish skin and promote elasticity.2  Higher intake of vitamin C rich foods (citrus, strawberries, broccoli) is associated with less age-related dryness.3

In addition to eating your way to better skin, you can apply good nutrition directly to your derma! Topical food picks for the surface of your face include:

  • Mask: 1 Avocado + 2 Tbsp plain yogurt + 1 Tbsp oil + 1 Tbsp honey4
  • Soak: Buttermilk-dipped washcloth
  • Massage: Pureed papaya
  • Peel: Whipped egg white + tsp coconut oil + tsp lemon juice5
  • Mist: Liquid from straining boiled, peeled and diced cucumber & lime


  1. 9 Things You Should Be Eating Regularly If You Want Glowing Skin, by Lauren Valenti. March 30. 2017. Accessed 11.26.2018.
  2. 8 Foods for Glowing Skin. Keri Glassman. Accessed 11.26.2018
  3. Beauty From the Inside Out: Improving your diet or taking supplements may lead to younger-looking skin. American Academy of Dermatology February 3, 2015. Accessed 11.26.2018
  4. 8 Skin-Transforming Face Masks You Can Make Out of Food, by Irma Elezovic. January 3, 2017. Accessed 11.26.2018
  5. 3 DIY Egg White Face Masks for Dry, Normal and Oily Skin, by Deeksha Sarin. March 28, 2018. Accessed 11.26.2108

– Debbie J., MS, RD

This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.

Some questions have been edited for length and/or clarity.

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