Body Beautiful From the Inside-Out

Make a promise to your skin today to keep it nourished and rejuvenated from the inside out! Having healthy skin year-round begins with the foods you eat and drink. To get skin that you will be confident to show off every season of the year, devote some time each day to getting the necessary nutrients to stay hydrated and fight the signs of aging.
  • Drink plenty of water. While the exact amount you should drink each day varies, no one can dispute the role of good hydration in keeping your skin looking healthy, young, and radiant. Experts agree that when the hydration comes from pure, clean water—NOT soda and fruit drinks—the skin cells rejoice! Aim for six to eight glasses every day.
  • Limit alcohol.
  • Sip green tea daily. This beverage contains polyphenols, which have anti-inflammatory properties that protect and benefit the skin’s overall health. Enjoy one or two cups per day.
  • Avoid simple carbohydrates.  Foods such as cookies, pies, cakes, candies, and pastries can increase acne breakouts due to insulin spikes.
  • Nourish your skin. Eating healthy foods can protect, repair, and slow the aging process. Check out the chart below for the top ten nutrients that provide beauty benefits.


Beauty Benefits

Food Sources

Vitamin A

Keeps skin soft and supple.

Repairs skin cells and tissue.

May help with acne control.

yellow vegetables and fruits, apricots, carrots, spinach, pumpkin, cantaloupe, milk, yogurt, cheese

Vitamin C

Helps counter the effects of sun damage, smoking exposure, and pollution.

Assists in collagen production, giving skin strength and elasticity.

broccoli, bell peppers, citrus fruits, kiwi, strawberries, cabbage, pineapple, tomatoes, dark-green leafy vegetables

Vitamin E

Helps counter the effects of sun damage, smoking exposure, and pollution.

Improves skin texture and helps prevent wrinkles.

almonds, avocadoes, peanuts, nuts, seeds, olives, asparagus, wheat germ, soybean and corn oils, dark-green leafy vegetables

Biotin Helps produce nails, skin, and hair cells.

Deficiency can cause dermatitis and hair loss.

cooked eggs, rice bran, nuts, wheat germ, meats, oatmeal

Niacin Smoothes dry, flaky skin.

meats, pork, poultry, fish, legumes


May help prevent skin cancer.

Helps counter the effects of sun damage, smoking exposure and pollution.


Produces healthy skin cells.

whole-grain products, seafood, meats, eggs 

Copper Forms elastic fibers that support the skin structure.

meats, nuts, seafood, dried beans and peas


Can help control oil production and reduce acne lesions.

A deficiency can bring on acne.

wheat germ, meat, poultry, legumes, fish and seafood, whole grains, eggs

Essential Fatty Acids

Helps produce the skin’s healthy, natural oil barrier.

Lubricates skin.

A deficiency can result in white heads and inflammation.

cold water fish, salmon, sardines, mackerel, flaxseed oil, safflower oil, canola oil, olive oil, walnuts

Antioxidants Anti-inflammatory properties protect the membranes of skin cells.

green tea, blueberries, blackberries, strawberries


The real secret to beauty is no secret at all.  Eating these healthy foods will provide the nourishment your skin needs daily, from the inside out.  It is the first step to soft, supple skin and a glowing, radiant you!
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Member Comments

Great article. Good list. Report
Good article. Report
It's not surprising that the things that are good for us inside is also good for our outsides. I enjoy the green tea or whatever type tea I can find. It's filling and limits me from overindulging. Good info Report
Thank you! Report
thanks. Report
You aren't limited to green tea. All teas have good benefits. Report
Great information. Report
Great information! Report
I've got to SIP the green tea and not drink it down like a soda, I think! Report
Great article! Report
Thanks Report
Great information! Report
And use sunscreen! Report
This article needs updating! D3 and Magnesium should be on the list. Report

About The Author

Becky Hand
Becky Hand
Becky is a registered and licensed dietitian with almost 20 years of experience. A certified health coach through the Cooper Institute with a master's degree in health education, she makes nutrition principles practical, easy-to-apply and fun. See all of Becky's articles.
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