What to Eat for Better Skin, According to Experts

“Foods rich in zinc, like seafood, beef and legumes, help with skin repair and reduce acne by balancing hormone levels and supporting the skin’s natural healing process,” says Hamilton. Adding: “Fermented foods, such as yogurt, kefir, and kimchi, are packed with probiotics that balance gut bacteria, helping to reduce skin inflammation and maintain overall skin health. Additionally, consuming low-glycemic-index foods, like wild rice, quinoa, and lentils, helps stabilize blood sugar levels, preventing hormonal spikes that can worsen acne.”

What food can I eat to repair my skin?

But what about the foods to treat a recent breakout? To help repair skin and even reduce scarring, try adding more vitamin C to your diet, says Shariff.

“Citrus fruits, strawberries, kale, spinach and bell peppers are all a great way to repair skin,” Shariff says. “Vitamin C is an antioxidant that helps with collagen synthesis which is essential for maintaining skin elasticity and the repair processes. To get the most out of these fruits I recommend eating them fresh.”Hamilton also suggests protein-rich foods like eggs, lean meat, and legumes, as they supply amino acids for collagen formation and tissue repair.

“Antioxidant-rich foods like berries, nuts, and dark leafy greens protect skin cells from oxidative damage and speed up recovery,” she says. “Zinc-rich foods, like pumpkin seeds, lentils, and seafood, promote skin healing by supporting cell regeneration and reducing inflammation. Lastly, supporting gut health with prebiotic foods, such as garlic, onions, and asparagus, nourishes beneficial gut bacteria, which is vital for reducing inflammation and supporting the skin’s repair processes.”

What are the best foods for oily skin?

“The best way to reduce excess oil production is by eating whole-grain foods like brown rice and quinoa which can help regulate blood sugar levels and can reduce excess oil production,” says Shariff. “Foods high in probiotics like yogurt and kefir are important for maintaining a balanced gut microbiome, which can help with skin health.”

Meanwhile, Hamilton recommends omega-three fatty acids (salmon, walnuts, flaxseeds), which can help “balance hormones, reduce inflammation, and help regulate oil production,” as well as zinc-heavy foods (pumpkin seeds, lentils and chickpeas) which are “essential for controlling sebum production and promoting skin healing, which can prevent clogged pores and breakouts.

“Vitamin A-rich foods, like carrots, sweet potatoes, and leafy greens, can help regulate oil production by encouraging proper cell turnover,” says Hamilton. “Low glycemic index foods like whole grains, quinoa, and legumes help balance blood sugar levels and reduce hormonal fluctuations that often contribute to excess oil.”

What are the best foods for dry skin?

“Foods high in healthy fats, particularly nuts and seeds are a great way to fight dry skin. Almonds and flaxseeds are some of my favorite sources of fatty acids that help maintain skin hydration,” says Shariff.

Hamilton adds that “healthy fats are crucial as they provide essential fatty acids that help retain moisture in the skin.” Things like avocados, olive oil, nuts, oily fish (like salmon, mackerel, and sardines) are all good here.

“Vitamin E rich foods, such as almonds, sunflower seeds, and spinach, help protect the skin from oxidative damage and support moisture retention,” says Hamilton. “Vitamin C rich foods, including citrus fruits, strawberries, and red peppers, are essential for collagen production, which is vital for skin elasticity and hydration.”

Plus, it sounds obvious, but try to up your water intake as much as possible. Drinking a couple more liters of water daily can help massively for dry skin.

What are the best foods for aging skin?

As we get older, we lose elasticity in our skin—this is the process that can result in wrinkles, sagging and fine lines. To fight off signs of aging in your skin, look to high antioxidant foods, says Shariff. “Berries such as blueberries and raspberries are great at helping aging skin due to their high antioxidant content.” Shariff also co-signs a sweet treat: “I also recommend incorporating dark chocolate, ideally with a cacao content of 70% or higher, into your diet occasionally. It contains flavonoids that improve circulation and skin hydration.”