According to the Mayo Clinic, research on the best foods for healthy skin is limited. However, the Mayo Clinic states that foods rich in antioxidants, fiber and vitamin E may have a protective effect on your skin. Most foods that may be good for healthy skin also support good overall health. Therefore, focusing on a healthy diet in general is recommended.
Foods Rich In Antioxidants
According to the Mayo Clinic, antioxidants help support and maintain skin integrity. Antioxidants in the diet include vitamin C and vitamin A. Antioxidants protect against free radicals and help to eliminate toxins that make the skin look dull. Food sources of vitamin C include citrus fruits such as lemons, limes and oranges. Tomatoes, melons and strawberries are other good sources. Vitamin A is an antioxidant that can be found in orange and leafy green vegetables, including spinach, broccoli and carrots.
Green Leafy Vegetables
In addition to providing vitamin A, green leafy vegetables are alkaline foods that can lead your body's internal environment to a neutral pH. According to the National Institutes of Health, the pH of healthy skin is 5.5. Because most processed foods common in the U.S. diet are acidic, adding in green leafy foods -- which are alkaline and have a low pH -- may help move your body's pH back toward neutral. This may promote smooth, strong skin. Good choices include kale, broccoli, spinach and collard greens. These vegetables can be steamed and added to salads or stir fries for healthy and nutritious meals.
Healthy Fats
Consuming healthy fats may support healthy skin. Healthy fats help the body maintain its elasticity and smooth surface. Healthy fats include nuts and seeds, avocados and olive oil. According to the University of Maryland Medical Center, essential fatty acids and other types of fat help the body to absorb nutrients, minerals and vitamins. Omega-3s are an essential fatty acid and can be obtained from salmon, walnuts, flaxseeds and flaxseed oil.
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