Eat These 9 Plants for Healthier Skin

Facial cleansers, serums, and lotions are often the first things that come to mind when we think about skincare routines and skin health. But did you know the foods you eat can also help support your skin? More specifically, whole-food, plant-based ingredients can help boost skin health thanks to their robust nutritional profiles.

This isn’t a green light to toss out your expensive products. Instead, try incorporating these nine foods into your diet to help your skin look its best.

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Is a plant-based diet good for your skin?

First things first: the very best thing you can do for your skin—regardless of whether it’s sunny or cloudy—is wear SPF. Sunscreen helps protect against the sun’s harmful rays, which can cause burning, premature aging, and skin cancer. Find our guide here for the best vegan sunscreens.

Another great way to support your skin’s health is through diet. “Skin health is multifactorial,” Sapna Peruvemba, MS, RDN, tells VegNews. “Genetics lay the groundwork for your skin—things like your skin type, how quickly you age, and your baseline collagen production. But diet plays an important supporting role in maintaining skin health. That said, nutrition isn’t a substitute for skincare, sun protection, or avoiding tobacco and alcohol.”

Plant-based foods are particularly beneficial for the skin because they contain plenty of vitamins and minerals and boast antioxidant and anti-inflammatory properties. They’re also often minimally processed and low in refined sugar, which is important, says Peruvemba.

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RELATED: TikTok’s Flaxseed Botox Can Help Improve Skin Health, But Not in the Way You Think. 

“Certain dietary habits can worsen skin concerns,” the dietitian explains. “Sugary foods, like soda, pastries, and candy, as well as ultra-processed and fried foods, can increase oil production and inflammation, both key drivers of acne. Alcohol contributes to dehydration and, over time, may accelerate visible aging.” Peruvemba also noted that for many people, dairy may worsen skin conditions, like acne.

“When someone shifts their diet by reducing these trigger foods, staying well hydrated, and limiting alcohol, the first noticeable changes are often improved hydration and radiance,” she adds. “Skin may look more moisturized and even-toned, with less redness, oiliness, and breakouts.”

Want to learn more about which plant-based foods are best for skin health? Check out our list below.

RELATED: Want Hair Like Sabrina Carpenter? A Dietitian Says Start With Your Plate

Vegan foods for healthy, beautiful skin

Incorporating these nine plant foods into your diet could help boost your skin’s health.  

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1 Flaxseeds

On TikTok, flaxseeds went viral after beauty influencers claimed flaxseed facials yielded results similar to Botox injections. And there is something in it, but you’re much more likely to experience the benefits of these seeds by actually consuming them. 

“Studies have linked flaxseed oil supplementation with significant decreases in skin sensitivity and transepidermal water loss, which is the loss of water from the outermost layers of your skin,” Tori Vasko, MS, RD, CNSC, a dietitian and recipe developer, told VegNews. “Decreasing that water loss leaves your skin more plump and hydrated. It’s like a moisturizer but from the inside.”

Peruvemba added that flaxseeds are also rich in omega-3 fatty acids, which can “help maintain skin elasticity and moisture while reducing inflammation.”

Try it in a recipe: Easy Vegan Blueberry Coconut Oat Bars

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2 Dark chocolate

The cocoa powder in dark chocolate is filled with anti-aging antioxidants known as polyphenols. “They help protect the skin from UV and free radical damage, and reduce inflammation, which may help slow visible signs of aging like wrinkle formation,” explained Peruvemba.

However, to get the benefits, you’ll need to choose chocolate that has a high cocoa content. Ideally, Peruvemba says, it should be 70 percent or higher.

Try it in a recipe: Double Dark Chocolate Vegan Fudgewiches With Ice Cream Filling

Hannah Sunderani

3 Sweet potatoes

Sweet potatoes are packed with health benefits. They provide everything from carbohydrates and fiber to minerals like potassium and magnesium—but it’s their vitamin A and vitamin C content that really helps nourish your skin.

“Vitamin A can improve the appearance of aging and discoloration,” says Peruvemba. “That’s why retinoids are so popular in skincare.” It’s true: retinol, the well-known skincare ingredient, is a form of vitamin A.

Try it in a recipe: Black Bean-Stuffed Sweet Potatoes With Coconut Sour Cream and Guacamole

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4 Spinach

Like sweet potatoes, spinach is packed with vitamin A and vitamin C, and it’s also a good source of omega-3 fatty acids. In fact, like most dark leafy greens, spinach is a nutrient powerhouse, making it an excellent choice for supporting skin health.

Try it in a recipe: St. Patrick’s Day Green Smoothie

Hannah Kaminsky

5 Citrus fruits

Citrus fruits pack a powerful punch of vitamins and nutrients that help keep your skin smooth and silky. Under their thick skin, oranges, grapefruits, lemons, and limes present a plethora of flavonoids and a huge helping of vitamin C. In fact, one medium orange contains around 83 micrograms of vitamin C, which is 92 percent of the recommended daily value of the nutrient.

Try it in a recipe: Orange Vanilla Frozen Yogurt Pops

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6Safflower oil

While safflower oil may be useful for preparing tofu scrambles or crisping your favorite vegan bacon, it also has skin-boosting properties. According to Peruvemba, safflower oil is a source of vitamin E, which “is one of the skin’s most important antioxidants.” She adds, “It helps protect the skin from oxidative damage and inflammation.”

Try it in a recipe: Zesty Roasted Cauliflower With Indian Spices

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7 Avocado

Avocado is loved for its creamy texture, but also for its seriously impressive nutritional profile. It’s packed with many skin-boosting nutrients, including vitamin C, vitamin E, omega-3 fatty acids, and antioxidants.

Try it in a recipe: Avocado Nori Crostini With Walnuts

Shanika Graham-White

8 Carrots

Carrots provide many nutrients that are crucial for healthy skin. They’re a source of vitamin C, for example, and they also contain beta-carotene, which the body converts into vitamin A.

9 Berries

Berries are another nutrient powerhouse. They’re rich in fiber and plenty of skin-boosting nutrients, like vitamin C. In fact, just one cup of strawberries packs about 150 percent of the recommended daily intake of vitamin C.

Try it in a recipe: Rustic Summer Berry Galette With Sweet Cashew Creme