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What Foods Should I Eat for Healthy Skin?

Nutrition plays a huge part in your health, affecting your whole body, even your skin! Taking care of your skin is more than just doing your skin care routine. The right foods can help you achieve luminous and healthy-looking skin too. What you eat can directly affect the aging and well-being of your skin, just like it affects all of your other organs as well. Eating more fruits and vegetables while cutting back on processed foods and sugar can make your skin look and feel the best!

*individual results may vary.

Foods to Improve Your Skin:


Avocados are rich in healthy fats; these fats benefit your skin by keeping it moisturized and flexible. Avocados also contain compounds that help protect your skin from sun damage. Protecting yourself from UV damage can prevent wrinkling and aging of your skin. They also contain antioxidants which prevent your skin from further damage. Avocados are packed with vitamins C and E which are essential to make your skin healthy and glow!

Kale, Spinach, Collards

These dark green leafy vegetables are not only loaded with nutritional benefits for your body but for your skin too. Kale, spinach, and collard greens are packed with antioxidants as well as other vitamins which are necessary for your health and your skin to thrive. Science also links people who eat 2-3 servings of these leafy greens a day to reduce their risk of developing skin cancer!

Oily Fish

Oily and fatty fish such as salmon, tuna, and trout contain omega-3 fatty acids that are highly effective for the health of your skin by helping decrease inflammation and damage to the skin. These types of fish are also high in protein which helps increase your collagen and elastin production which aids in your skin’s strength and elasticity. This helps your skin glow and prevents aging and wrinkles from forming. 


Kiwis are nutritious fruits that are loaded with antioxidants and high in vitamin C. This vitamin helps the production of collagen which helps your skin be the best it can be! Vitamin C can also help with UV damage and hydrates your skin to make you glow! This delicious fruit is also loaded with vitamin E which lightens and brightens your skin by preventing the build-up of dead skin cells.

Request a Consultation Today!

Our expert providers here at Twin Ports Dermatology would be happy to meet with you for an in-person consultation. Simply fill out the form on this page, and one of our trusted staff members will reach out to you promptly to schedule your consultation.

Foods to Avoid for Healthy Skin

To improve your skin health, stay away from high-glycemic, or sugary, foods. Sugary foods can cause acne breakouts and can lead to premature skin aging such as wrinkles as well. These high-glycemic foods include white bread, pasta, and potatoes. Try to stick to whole grains rather than processed ones for the health of your skin! Fast food can also cause acne because these foods are loaded with fats, calories, and refined carbohydrates.

Many fast food items are fried in oils that cause inflammation throughout your body and skin. Milk and dairy products can also damage your healthy skin. Cow’s milk can elevate your insulin levels and some brands even have growth hormones in their product that can cause harm to your skin. To obtain luminous skin: avoid high-glycemic foods, processed foods, and dairy products. 


*individual results may vary


Take the First Step - Request A Consultation

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If you would like to schedule an in-person consultation, please fill out the form on this page and one of our knowledgeable medical staff members at Twin Ports Dermatology will reach out to you promptly. You can also call our Duluth, MN office directly to schedule: 218-302-1000.

Twin Ports Dermatology serves the greater Duluth area. We’re the only locally owned private dermatology clinic & medspa in the area.

*Individual results may vary