6 Foods for Healthy and Beautiful Skin

by Amy Tudor Patient Expert

A healthy diet can give you healthy skin - here are some great foods to help you and your skin!


Tomatoes can help naturally protect your skin from harmful UV rays and sunburn, although this doesn't mean you can skip the sunscreen. They can also boost your skin's collagen, which keeps it elastic and supple. Additionally, but not necessarily skin related, tomatoes are a good source of lycopene, which may reduce the risk of developing certain cancers.

Romaine lettuce

Just six leaves of romaine will give you more than 100% of your Daily Value of vitamin A, which helps your skin by improving cell turnover functioning. Romaine lettuce is also an excellent source of Vitamin C, which helps to promote collagen formation, essential for keeping our skin youthful looking and supple. Plus, the potassium in romaine lettuce is said to improve circulation which gives the skin a healthy glow.


Spinach offers some natural protection against skin cancer and contains 13 flavonoids with anti-cancer properties. Spinach is also an anti-inflammatory and good source of Vitamin B, to maintain the firmness of your skin.

Beans or Legumes

Beans and legumes are biotin-rich, which promotes healthier and younger looking skin. A lack of biotin can cause dry skin and hair in addition to brittle nails. Beans come in endless varieties, so it is easy to add them to your meal.


Omega-3 fatty acids are great for overall health and one study has shown that they can help prevent the development of precancerous skin lesions. Fish, especially salmon and tuna, are super sources for omega-3. Plus, the pigment that gives salmon its pink color is a powerful antioxidant that may protect against UV rays and has been shown to improve skin's elasticity.


Natto is part of Japanese cuisine and is simply fermented soy beans (fresh soy beans shown on left). Although it is quite sticky and stinky, it has great skin and health benefits. Natto contains collagen peptide, which can improve skin texture, softness and elasticity. Jonny Bowden includes it in his book of 150 Healthiest Foods on Earth and says it can improve circulation and make your skin glow.

Amy Tudor
Meet Our Writer
Amy Tudor

Amy wrote for HealthCentral as a patient expert for Psoriasis.