Super Foods That Improve Your Skin From The Inside Out

avocado next to almonds and olive oil

At Laser Aesthetic Center, we believe that beautiful, healthy skin starts from within. The very core of a healthy glow comes from how you treat your body and what you put in it. Although there are many superfoods out there that may offer health benefits, these are the foods that we feel help your skin look its best by boosting natural collagen and fighting fine lines and wrinkles. 

Eating Your Way To Younger-Looking Skin

Research suggests that diet absolutely affects your complexion. What you eat is linked to your body’s hormone balance and can cause acne and create or lessen inflammation, which is directly associated with skin aging.

Which vitamins and minerals should you be looking for in your foods?

  • Selenium
  • Antioxidants
  • Vitamin A
  • Vitamin C
  • Vitamin E
  • Omega-3s and Omega-6s

Nourishing Foods For Your Best Skin Ever

Do your skin a favor by incorporating these foods into your daily diet for breakfast, lunch, and dinner.

Breakfast Essentials

Green Tea

Green tea contains natural antioxidants and is an anti-inflammatory. Flushing out toxins, it’s great for healing blemishes and scars and keeping your skin flexible. The vitamin K in green tea helps lighten dark circles, so try putting your used green tea bags in the fridge for an easy under-eye home treatment.


Collagen has many vital functions, including providing your skin with structure and strengthening your bones. In recent years, collagen supplements have become a popular way to increase your collagen intake. Additionally, several foods can also increase your collagen levels, including pork skin and bone broth. Consuming collagen may have a variety of health benefits, from relieving joint pain to improving skin health.


Full of Vitamin A, D, E, good fats, and phytonutrients, it’s easy to see why avocados are a perfect food to have in your daily diet plan, not only for your body but for your skin too.


The amino acids that are found in protein-rich foods like eggs are the building blocks of collagen production. Keep servings to under 30 grams of protein per meal, so your body can absorb the nutrients efficiently and correctly.


A great source of Vitamin D, milk is good for your skin because it’s another way for your body to get the daily recommendation of Vitamin D without sun exposure. Dairy is known to wreak havoc on some people’s skin, so don’t go overboard.



Rich in lycopene, tomatoes help protect the skin from UV damage thanks to the help from antioxidants. People who eat tomato-rich diets are more likely to have protection against sunburns.


Full of high levels of beta-carotene, carrots are full of Vitamin A, which is the main active ingredient in Retin-A, often the main ingredient in anti-wrinkle creams and serums.


Leafy greens like kale are rich in Vitamin A and promote healthy skin cell turnover. Vitamin A is also a prominent ingredient found in Retin-A, a medication used to treat acne and wrinkles.

Power-Packed Snacks


High in omega-3 fatty acids, walnuts amp up collagen production, which improves the skin’s elasticity. Walnuts are also known to help reduce stress and diminish the risk of heart disease thanks to those omega 3’s.


Those who eat foods rich in Vitamin C have fewer wrinkles and less age-related dry skin than those who don’t, making oranges a great choice.


Rich in Vitamin E, almonds help prevent signs of aging caused by free radicals and may even strengthen your skin’s defense against skin cancer. Vitamin E moisturizes the skin’s surface, helping those with dry skin issues.


Naturally high in water concentration, watermelon can reduce the water retention that leads to puffiness around the eyes. Watermelon is also relatively low in sugar, especially when compared to many other fruits, that create a chemical reaction known as glycation and leads to wrinkles.



Wild salmon is rich in antioxidants that calm inflammation. The fatty acids help to reinforce your skin’s barrier and keep moisture in and irritants out. Eating wild salmon over farm-raised salmon will give you an optimal dose of omega-3’s.

Olive Oil

75% of the fat that comes from olive oil is monounsaturated fatty acids, which help quench your skin and eliminate damaging free radicals.


Eating yellow and green peppers is another excellent way to decrease sun sensitivity with the help of carotenoids, another helpful antioxidant. Eating 4 milligrams of Vitamin C daily will help decrease the appearance of wrinkles.


Packed full of benefactors, broccoli should be your go-to vegetable. Vitamins A and C support collagen production, and Vitamin K helps speed up the healing of bruises and improves dark circles.

Don’t Forget To Keep Your Body Hydrated

Claims have been made that drinking water gives your skin a healthy glow and a clear complexion. Drinking an adequate amount of water daily is essential for your overall good health. When your body isn’t getting enough water, the lack of hydration will turn your skin into a dry, tight, flaky mess leading to wrinkles.

If you have questions on how your diet impacts your skin, schedule a consultation with us at Laser Aesthetic Center to see how we can help you improve the look and feel of your skin from the inside out.

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