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The old saying “you are what you eat” may not exactly be true but what you eat definitely has an effect on how you feel and look each day. All the special scrubs and creams in the world won’t perfect your skin if you aren’t feeding it properly. So, what can you do? Well, there are certain foods for flawless skin, if that is what you desire.

To give your skin the vibrant, healthy glow you’ve always wanted, without having to apply professional makeup that can cost up to $200 for a professional kit alone, try eating more of these foods.

7 Foods For Flawless Skin

  1. Chia seeds

These wonder seeds have a number of fantastic benefits, but in particular are full of omega-3 fatty acids, which not only help you digest fat and protein more efficiently but also provide moisture to the cell membranes in your skin. This protects your skin cells and helps them heal more quickly. And these seeds can be added to pretty much any food you can think of without ruining the flavor. For additional reading, check out these other benefits as well as side effects of chia seeds at Health Ambition.

  1. Sweet potatoes

Sweet potatoes are much healthier than regular potatoes and are incredibly rich in vitamin A, which has been shown to enhance skin color.

Sweet Potato

  1. Sunflower seeds

Sunflower seeds contain a high concentration of vitamin E. Vitamin E has a whole host of benefits but it is primarily known for its ability to protect your skin cells from damage caused by free radicals in the environment. There are seeds or foods for flawless skin like flaxseeds and raspberry seeds.

  1. Complex carbs

As much as we love them processed carbs such as pasta and white rice can actually cause flare ups. Switch them out for brown rice, quinoa, barley, beans and oats.

  1. Almonds

You can get a lot of healthy fats and nutrients out of pretty much any nuts but almonds are definitely the best, especially for your skin. Almonds contain a high concentration of vitamin E as well as omega-3 fatty acids. Have a handful every day and your skin will shine.

  1. Orange juice

These days we know most store bought juice is bad for you, but orange juice offers a much better concentration of vitamin C than most other types of juice. You can also buy orange juice infused with calcium and vitamin D, making it a powerfully nutritious drink. Vitamin C is another vitamin involved in protecting your skin from free radicals in the environment.

  1. Salmon or other oily fish

Along with a high dose of protein and omega-3s, salmon and other oily fish provide biotin, a B vitamin that helps keep your skin hydrated and smooth. A deficiency in biotin can actually cause scaly skin so whatever you do make sure you have enough of it in your diet—even if it means taking supplements.

 Eating well for your skin doesn’t have to be difficult. Start by incorporating more of these foods into your diet and then search for other foods high in omega-3s, vitamin E and vitamin A you can use to make your new skin-friendly diet more interesting. You’ll be amazed how many delicious foods are actually really good for you.


This article was provided by the team at, a nutrition blog and community of like-minded (health conscious) individuals who are open to new and exciting ways of improving health through nutrition.

She is an American entrepreneur, 5’ 2” with big hairy ideas and on a mission to extol the benefits of hair oil worldwide. She is also the co-owner of Obsessed Hair Oil along with her sister, Serena.