Updated on February 6, 2025.
Top-shelf skin creams can go for $400 per ounce. Yet, few offer proof that they do what they promise. One affordable, expert-backed alternative? Focus instead on foods with nutrients that can help protect your skin, says Amy Wechsler, MD, a New York City-based dermatologist. Here's her grocery list of good eats.
Firm, bright, and colorful
Brightly colored fruits and vegetables are packed with antioxidants. These powerful anti-inflammatory substances help your body neutralize free radicals whenever they make an appearance. Free radicals are molecules that damage cells and contribute to skin changes, from dryness to wrinkles.
Dr. Wechsler’s top picks: Sweet potatoes, tomatoes, and cantaloupe
Fresh and juicy
Vitamin C is an antioxidant and helps the body create collagen. Collagen makes up the supportive protein fibers that help keep skin firm and taut. It typically decreases as you age.
Your body can't store much vitamin C, so you need to replenish your supplies regularly. Citrus fruits help keep your vitamin C levels high. Ounce for ounce, oranges are the top citrus source of C. But a healthy diet includes variety, so mix things up. Squeeze limes on melon, add grapefruit to a green salad, or add a little lemon juice into a glass of sparkling water.
Dr. Wechsler’s top picks: Oranges, lemons, limes, and grapefruit
Smoothing and soothing
There's a potent antioxidant known as epigallocatechin-3-gallate (EGCG) that can aid your skin. It may help reduce inflammatory chemicals involved in acne. There is also some evidence it may be linked to a lower risk of skin cancer and slower cancer cell growth.
The best place to find it? Black, green, or white tea (but not herbal varieties). So, try sipping some throughout the day. Just be sure to ease back by the mid-afternoon. The caffeine in tea could keep you up at night—and sleep is also critical for healthy skin.
Dr. Wechsler’s top pick: Green tea. While all true teas contain EGCG, green teas have the most. Dr. Wechsler's personal favorite is hojicha green tea, a variety that originates in Japan. "The roasting process that turns this green tea a brownish color also lowers its caffeine content," she says.
Dark and green
Whether they're fresh, frozen, raw, or steamed, certain dark green vegetables deliver a hefty supply of vitamin A, which supports skin-cell turnover. This is the process that keeps cell growth and development humming along. Without enough vitamin A, skin can change. It may become dryer, tougher, and scaly.
Dr. Wechsler’s top picks: Spinach, turnip greens, and broccoli
Fish favorites
Fatty, cold-water fish provide your body with omega-3 fatty acids and protein. Omega-3s help keep inflammation in check. They also help protect against sunburn, enhancing your suncare routine. Protein is required to build and repair skin cells and to make enzymes and hormones that help keep it glowing.
it's important to be mindful of what you eat and aim to avoid or reduce your intake of fish that contain more mercury. (These include some types of mackerel and tuna.) A good rule of thumb is to limit seafood or freshwater fish to two meals a week. That's a must for young children and for people who are pregnant, who may become pregnant, or who are nursing.
Dr. Wechsler’s top picks: Salmon, trout, tuna, sardines, Atlantic mackerel, Pacific herring, and most types of shellfish
More tips for healthy skin
In addition to eating a healthy diet, don’t forget these smart skin strategies.
- Regularly use sunscreen with an SPF of at least 30.
- Look for shade or wear protective clothing on sunny days.
- Avoid smoking. If you do light up, try taking steps to quit.
- Take steps to mitigate stress in your life.
