Your skin is not only a source of outer beauty. It’s also your largest organ, so you want to ensure you’re taking good care of it. Lotions and creams can help temporarily fix dry, oily or aging skin, but eating the right foods can nourish it from the inside out. 

Do you need to know the best foods for skin repair, or do you just want to know your best diet for glowing skin? Here are the things to eat for your type of skin.

1.   Dry Skin

Some believe that dry skin is due to not drinking enough water, but it is more likely due to a vitamin deficiency. Being low in vitamins A, E, C and D can contribute to dry and flaky skin. You can combat dry skin by eating foods that contain these vitamins. 

Sweet potato and liver are good sources of vitamin A, while red peppers and citrus fruits are high in vitamin C. You can add vitamin E to your diet through sunflower seeds, spinach and almonds, and vitamin D with nondairy milks and fish oil. 

2.   Oily Skin

Outer hydration can help with oily skin, but a vitamin B2 deficiency could be the root cause. Vitamin B2, or riboflavin, helps with mucus secretion within the skin, which combats the dryness that leads to oiliness. You can find vitamin B2 in dairy products, lean meats and fortified cereals. 

Oily and acne-prone skin can go hand in hand, as oil can clog pores and cause breakouts. If you suffer from acne already, eating dark leafy greens as well as orange veggies, fatty fish and nuts can help cure it. 

3.   Aging Skin 

Everyone wants to avoid the wrinkles and leathery skin that can come with aging. You can fight aging skin from within with foods that promote collagen production and protect it from damaging UV rays. 

Eggs and other protein-rich foods can aid collagen production, as can pomegranate. Research has shown that the lutein and zeaxanthin in avocados can help with UV protection, as can the beta carotene found in carrots, sweet potatoes and spinach. Tomatoes may also help to protect against sunburn. 

4.   Sensitive Skin 

People with sensitive skin can react to certain fragrances or chemicals in many skin care products. It could also be affected by the food you’re eating. A diet focused on anti-inflammatory foods can help make your skin less reactive. 

Blueberries are rich in bioflavonoids, which have anti-inflammatory properties. Turmeric can help by eliminating excess proteins that can cause reactions. Other anti-inflammatory foods include salmon, chia seeds and whole grains. These foods can prevent or soothe your body’s inflammatory responses, creating less of a skin reaction. 

5.   Dull Skin 

The oxidative stress from our environments can cause dull skin. Oxidant stress occurs when our cells cannot clear enough free radicals we are exposed to. One way to combat this and promote glowing skin is to eat foods rich in antioxidants. 

The bioflavonoids found in blueberries are packed with antioxidants. Broccoli, legumes and citrus fruits are also good sources. Foods that contain selenium, such as brown rice, tuna and onions, are also rich in antioxidants. 

6.   Combination Skin 

Combination skin is both dry and oily. If you have combination skin, you’re likely to have an oily t-zone and drier cheeks. This skin type can be prone to larger pores, shininess and blackheads.

Since combination skin suffers from oiliness and dryness, you will want to combine foods from both categories. Eating vitamin-rich foods can help your skin find balance. Focusing on a rainbow diet ensures you are eating enough vitamins. 

7.   Normal Skin

Normal skin simply means it isn’t too oily or dry and doesn’t suffer from any ailments. If you’re lucky enough to have normal skin, the diet goal will be to maintain it. This means eating a nutrient-rich diet. 

Green tea contains polyphenols that can help with sebum regulation and flavonoids that assist with DNA repair. Leafy greens like kale and collard greens are a great way to get numerous vitamins and minerals. Vitamin C in kiwi can aid in various skin issues, such as dealing with UV rays and free radicals, which can reduce a healthy appearance. 

Eating an overall healthy diet can keep your skin from developing problems down the road. 

More Food for Thought

Researchers are continuing to look for what benefits skin health. It’s our No. 1 line of defense from pathogens and toxins that could harm our bodies. Good skin care can make your skin look great and prepare it for anything the world throws at it. 

Say Yes to Cheese

One food being researched for possible skin benefits is cheese. Dairy products can help with oily skin, and it may also be possible that the cheese is a skin superfood. Vitamin B in cheese is thought to aid cell metabolism and growth, which can improve skin health and reduce the presence of acne. Plus, a lot of the benefits cheese has for bone health may apply to skin health too. 

Healthy Skin Brings Confidence 

In addition to affecting physical health, skin issues can also take a toll on our mental health. A recent survey found that 67% of people were insecure about their skin. About 37% percent of participants said they would pay $1,000 every year to keep their skin looking nice. 

It’s no secret that skin issues can lead to a dip in self-confidence. A healthy diet could be a great starting point for skin care results that provide a confidence boost. We need to eat, so why not eat foods that love our skin?

Eating a Skin-Friendly Diet

What’s great about these healthy skin foods is that they are also good for your whole body. A diet rich in fruits and vegetables is important for keeping your body in top shape. 

Antioxidants are great for your immune system, and protein and whole grains will keep your energy up. Healthy, glowing skin is just a bonus.

Always make sure you consult with your doctor about starting a new diet and contact your dermatologist about any major skin issues.