8 Best Foods for Skin Health

Discover how superfoods and a well-rounded diet can support your skin from the inside out.

— On Sep 29, 2025

In this article:

The skin is your body's largest organ, and it needs the right nutrition to maintain its vibrant, healthy glow. Superfoods are packed with ingredients that may provide your body with the nutrients it needs for excellent skin support.

Let's face it, no matter how old you are, having great skin makes you look and feel your best. For people who want more radiant, healthy skin and don't want to pry open their wallets with expensive creams and salons, start with a balanced diet filled with plenty of amazing superfoods!

In this article, we’ll take a closer look at the 8 best superfoods for healthy skin and how a greens powder like Live it Up Super Greens may help:

Spirulina
Ginger
Broccoli
Chlorella
Bell peppers
Red grapes
Sweet potatoes
Avocado

What to Look for in Superfoods for Skincare

Superfoods are simply foods that are densely packed with vital minerals, vitamins, and other essential nutrients. They are usually low in calories and saturated fats but high in vitamins, minerals, and antioxidants. Other factors, such as the amount of key nutrients and the number of active compounds the foods contain, also determine which foods qualify as superfoods.

Antioxidants and essential nutrients play a significant role in not just fueling our bodies, they also contribute to a glowing complexion. Research suggests that antioxidants play an important role in slowing damage caused by the sun and the natural aging process. Similarly, you’ve likely heard of many of the vitamins and minerals that promote the growth of healthy skin cells, including:

Vitamin A: Supports the anti-aging appearance of skin cells
Vitamin C: Helps prevent sun damage and promotes the growth of collagen
Vitamin D: Helps reduce inflammation, which may lessen redness
Vitamin E: Acts as an antioxidant and anti-inflammatory to promote glowing skin
Zinc: Supports skin healing and regulates oil production
Selenium: Acts as an antioxidant to help reduce the appearance of fine lines and wrinkles
Collagen: A building block of healthy skin cells
Omega-3 fatty acids: Supports hydrated, smooth skin
Probiotics: Promotes a healthy gut microbiome, which helps regulate hormones, inflammation, and overall skin health
Biotin: Supports the growth of healthy skin cells

Although most of these nutrients naturally occur in fruits and veggies, others, such as omega-3 and biotin, are found in animal products, dairy, or as dietary supplements. No matter how you choose to incorporate these nutrients into your diet, it’s important to remember that balanced meals focused on whole foods are an easy way to support both your skin and overall health.

Additional Benefits of Superfoods for Skin Health:

Balanced energy levels
Immune resilience
Gut health support
Weight management
Protection against cellular skin damage
Healthy skin aging and skin elasticity
Inflammation support
Body hydration

Top 8 Superfoods for Skin Wellness

Superfoods may appear unassuming, but they pack a major nutritional punch with a range of possible benefits for skin health. Below, we’ll dive into 8 foods to support glowing, healthy skin.

1. Spirulina

Spirulina is a nutritional powerhouse filled with plenty of nutrients that support skin health. For example, just one tablespoon of this green algae contains a high amount of protein, vitamins B1, B2, and B3, plus copper and iron, all of which keep your skin healthy and nourished. For example, spirulina offers 15% of your recommended daily intake of vitamin B2, a nutrient that is essential for collagen and elastin, elements which inform skin elasticity. Similarly, copper–one of spirulina’s minerals–helps maintain strong immunity while also acting as an antioxidant. In turn, these natural properties of copper make it important for protecting the skin from sun damage, and promoting the development of collagen and melanin.

How to use: Take a daily greens powder containing spirulina or add a scoop of spirulina powder to smoothies, juice, or salad dressings.

2. Ginger

Thanks to the natural presence of gingerol, a powerful antioxidant and anti-inflammatory compound found in ginger, this root plant offers an array of potential benefits for skin health. Gingerol is high in antioxidants which makes it likely that the spice helps with inflammation of the skin and gives a healthy, natural glow.

Ginger also acts as an anti-fungal by maintaining the body's defenses against harmful bacteria and fungi. This aspect of ginger makes it useful for wound healing. You may consider adding ginger to your diet if you’re trying to heal sun-damaged skin, acne, blemishes, or swelling. Some research even suggests that ginger’s natural properties may make it effective for diminishing the appearance of scar tissue.

How to use ginger: Incorporate fresh or ground ginger into cooking, smoothies and shakes, drink recipes, and more! Or, simply sip ginger tea each day to promote a healthy glow.

“I love the versatility of superfoods. You really can eat for your health goals! Some of my other favorite skin-friendly superfoods are avocado, carrot, blueberry, and walnut.”

Rachel Gargano, MS, RD, CSSD, CBS

Verified review

3. Broccoli

With high levels of vitamins A, C, and E, along with other micronutrients, broccoli is a great addition to any diet. When it comes to skin health, broccoli delivers:

Vitamins A, C, and E: These vitamins act as antioxidants by healing the damage caused by UV rays. This helps reduce the appearance of fine lines and wrinkles.
Sulforaphane: This anti-inflammatory compound found in broccoli helps swelling, redness, and other side effects of inflamed skin.
High water content: Broccoli is 90% water, meaning that it can help keep the skin properly hydrated and counteract dry skin.
Lutein: This naturally-occurring antioxidant may help reduce inflammation in the body, possibly reducing the appearance of redness. A carotenoid antioxidant, lutein may help fight damaging free radicals and protect the skin from further sun damage.

How to use: Roast or pan sear broccoli with other veggies, dried herbs, olive oil, and a pinch of sea salt. You can also blend this veggie into soups and smoothies, eat it raw with hummus, grate it to make broccoli rice, or try a delicious green juice with powdered broccoli in the formula.

4. Chlorella

Chlorella is a single-celled freshwater algae with an impressive nutritional profile, boasting high levels of various vitamins, minerals, and antioxidants. Perhaps most importantly for skincare, it’s a great source of collagen, which is an essential compound for keeping skin appear healthy and youthful.

Additionally, chlorella is a great source of chlorophyll–the green pigment that produces the natural green color in plants. When it comes to your skin, a 2015 clinical study suggested that liquid chlorophyll helped heal skin with varying degrees of damage from sun exposure. A separate study also suggests that chlorophyll helped reduce the size of enlarged pores and heal acne. Although more research is needed, the high vitamin, mineral, antioxidant, and micronutrient content still makes chlorella an excellent way to support both your skin and overall health.

How to use: Add a scoop of chlorella powder to smoothies, shakes, juices, or salad dressings. Or, opt for a greens powder or chlorella supplement capsule.

5. Bell Peppers

Filled with vitamins C and A, bell peppers are just as good for your skin as they are delicious. Vitamin C helps heal sun damage, whereas vitamin A acts as an antioxidant, healing the skin at a cellular level to reduce the appearance of fine lines and wrinkles.

Bell peppers also contain an array of antioxidants, including:

Quercetin
Luteolin
Beta carotene
Lycopene

These antioxidants work together to protect your body–and skin–from viruses, bacteria, and inflammation. Adding bell peppers into your regular routine may offer an easy way to minimize the inflammation and breakouts thanks to their high antioxidant content.

How to use: Slice and eat with your favorite dip, chop and add to salads, roast and blend into a red pepper dip or a red pepper soup, or stir fry with other superfood veggies.

Dietitian Tip: Healthy eating should be joyful! If you're looking at this list of fruits and veggies and feeling dread, find some fun, healthy recipes to spark your cooking inspiration and make a healthy diet more exciting. Save recipes you end up loving to use again!

6. Red Grapes

Like with many other foods on this list, red grapes are high in antioxidants. Specifically, the antioxidant resveratrol is highly concentrated in this fruit. Studies suggest that resveratrol helps enhance the concentration of collagen, which may help the skin appear smooth and healthy. This antioxidant is also highly effective at penetrating the epidermis, otherwise known as the skin’s protective outer layer.

In addition to antioxidants like polyphenol and resveratrol, red grapes also contain plenty of vitamins A and C, making them a great source of nutrients for the health of your skin.

How to use: Eat fresh grapes as a snack, blend them into smoothies, or drink grape juice or a greens powder that contains dehydrated red grapes.

7. Sweet Potatoes

This tasty vegetable is an excellent source of nutrients that may benefit your skin. In addition to vitamins A and C, sweet potatoes also have:

Vitamin B6: This vitamin has been tied to impacts on skin elasticity, healing from sun damage, appearance of wrinkles, inflammation, and overall texture.
Beta-carotene: This carotenoid pigment can help promote cell turnover, which promotes skin health and appearance, and may even help increase the skin’s hydration.
Manganese: As an antioxidant, this mineral helps with damage caused to the skin by free radicals while promoting cell turnover.

How to use: Add roasted sweet potatoes to salads, add raw sweet potato cubes to soups, opt for them instead of regular fries, or use mashed sweet potatoes in brownie batter or smoothies.

8. Avocados

This trendy fruit gets its clout for a reason–one serving of avocado offers a range of potential benefits for your skin thanks to its high content of healthy fats. Many skincare products rely on avocado as a moisturizing agent, but adding this food to your diet can be equally effective for moisturizing your skin from the inside out.

Consuming the essential fatty acids in avocados have been linked to improved skin elasticity and the overall firmness of the skin. Paired with the high levels of vitamins C and E, avocado can help skin damaged by UV rays and oxidative stress. Also found in this fruit is biotin (vitamin B7), which is great for counteracting dry skin and skin texture.

How to use: Make guacamole, top your morning toast with mashed avocado, blend it into a smoothie with your favorite super green powder, or add cubed avocado to a salad.

Dietitian Tips for Radiant Skin

How you fuel your body has a significant impact on your skin. Here are my tried-and-true dietitian tips for maintaining skin health:

Eat a healthy diet rich in whole foods, including fruits, veggies, nuts and seeds, whole grains, and legumes.
If you struggle to eat fruits and veggies with every meal, consider a greens supplement to get added vitamins and minerals needed for skin health.
Stay hydrated, aiming for 11.5 cups of water per day for women and 15.5 cups per day for men.
Reduce your caffeine and alcohol intake to reduce the likelihood of inflammation or dryness.
Limit sugary and processed foods to help with side effects of unhappy skin, such as breakouts, inflammation, and redness.
Remember, everyone’s natural skin is different; listen to your body’s cues and seek professional advice if you continue facing skin challenges.

Dietitian Tip: Antioxidants are one of the most important nutrients for skin health, so you may consider adding some other antioxidant-rich foods into your diet, such as green tea or dark chocolate. Remember, nutrients come from all types of food sources—just ensure your diet is rich in whole, minimally processed foods for the best skin health benefits.

Support Your Skin with Live it Up Super Greens

Superfoods are a great way to add nutrients to your diet and support your overall health and well-being, including your skin.

Although superfood supplements can’t replace fresh fruits and vegetables in a balanced diet, incorporating these foods through greens powders into your daily routine is a great place to start. With Live it Up Super Greens, you can help support your skin in staying strong and healthy for years to come.

With a proprietary blend of 20+ all-natural superfoods plus 5 billion CFUs of probiotics, Live it Up Super Greens is one of the best greens powder supplements available. What’s more, it’s packed with all the nutrients needed to support healthy, glowing skin. One scoop offers nutrient-rich veggies like chlorella, spirulina, spinach, broccoli, and ginger, among other superfoods.

Not only do the ingredients in Live it Up Super Greens help support healthy skin, but they may also aid immune function, digestion, gut health, focus, energy, and more. All it takes is one scoop every day!

Frequently Asked Questions About Foods for Skin Health

Still have questions about how superfoods can impact your skin health?

What foods are best for your skin?

Whole foods that are minimally processed are the best for your skin. In particular, broccoli, spirulina, chlorella, spinach, bell pepper, sweet potato, and avocado offer the vitamins, minerals, and antioxidants your skin needs to look and feel its healthiest. Those with a poor diet high in sugary or processed foods may see an impact on their skin and overall well-being.

What foods are high in collagen?

Fruits and veggies high in vitamin C and zinc help your body’s collagen production. To promote the formation of collagen, consider eating more broccoli, bell pepper, and sweet potatoes for vitamin C, and chickpeas, beans, almonds, and whole grains for zinc.

What foods repair skin damage?

Foods high in antioxidants plus vitamins A and C help the body repair skin damage. Foods that offer these nutrients include broccoli, bell pepper, chlorella, and sweet potato.

What should you drink to get clear skin?

Drink plenty of water to keep your skin glowing and hydrated. If you’re wanting to also boost your nutrient intake, consider a greens powder that features plenty of fruits and veggies that will benefit your skin or a hydration drink with electrolytes.

What vitamins are good for skin?

Vitamins A, C, D, and E all benefit skin health by acting as antioxidants when absorbed by the body. Additionally, zinc and selenium support collagen production, making them key minerals for skin health.

References

About the author:

Lena Bakovic, RDN, CNSC

Lena Bakovic, RDN, CNSC, is a Registered Dietitian Nutritionist and Certified Nutrition Support Clinician dedicated to helping others lead healthier lives through evidence-based nutrition advice.

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