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Eat Your Way to Healthier Skin

Dr. Carolyn Ayers, PhD

updated: December 01, 23

min read

Eat Your Way to Healthier Skin

We all know that creams and supplements can have great effects on our skin’s health and appearance, but did you know that your diet can also have huge impacts on your skin?  


We all know that creams and supplements can have great effects on our skin’s health and appearance, but did you know that your diet can also have huge impacts on your skin? Your diet can contribute to your skin health in a number of ways, from supplying necessary nutrients and vitamins to helping to reduce inflammation associated with normal aging.

Here, we’re going to look at some simple meal suggestions to help you protect your skin in the kitchen!

Meal Suggestion #1: Grilled Salmon with Avocado Salsa

Recipe by Becky Hardin

Fatty fish—which includes salmon as well as white fish like mackerel and herring—are some of the most well-known and trusted protein sources for healthy skin. They’re a great source of omega-3 fatty acids, which has been know to play an essential role in keeping skin moisturized (not unlike the linoleic acid present in Aramore’s skincare products).

Omega-3 fatty acids have been talked about a lot in the past few years, and for good reason: in addition to the said moisturizing effect, they also reduce inflammation associated with normal aging and can support the body’s natural means of protecting itself against the sun’s UV rays.

Plus, in addition to omega-3 fatty acids, fatty fish are also great sources of Vitamin E–a great skin antioxidant–and dietary protein, important throughout the body but also for maintaining the skin’s strength.

Pairing salmon with avocado doubles down on the healthy fats you’re getting, keeping your skin even more supplied with the moisturizing fats that it needs. Plus, avocados are great sources of Vitamins C & E, adding to the antioxidant effect of the salmon!

All in all, salmon and avocado double down on the healthy fats that help keep your skin supple and moisturized, as well as providing antioxidant effects to boot!

 Meal Suggestion #2: Broccoli & Sweet Potato Lentil Bowl

Recipe and Photo by Alexandra Daum

Broccoli is a great vegetable to promote skin health, with vitamins like Vitamin A, C, and zinc present.. Rich in polyphenols, broccoli also brings to the table strong antioxidant nutrients, such as sulforaphane, which has potential effects on maintaining collagen levels.

Sweet potatoes contribute to skin health in a different but also powerful way. Sweet potatoes are rich in beta-carotene, a precursor to Vitamin A. Beta-carotene and other “carotenoids” like it supports your skin’s ability to protect itself from the sun, when consumed.

Meal Suggestion #3: Roasted Tomato & Bell Pepper Pasta

Recipe by Krolls Korner

Just like sweet potatoes, tomatoes contain a lot of carotenoids, which, when eaten, your body uses to protect your skin from sun damage. Additionally, combining carotenoid-rich foods, like tomatoes, with fat-heavy foods, like heavy cream and olive oil, (as in the recipe above) can actually help increase your body’s absorption of carotenoids, further supporting the carotenoids’ protective effects!

Bell peppers too can create this effect: bell peppers contain a ton of beta-carotene, again helping support the skin’s natural protection from sun damage. They also contain a truly baffling amount of Vitamin A & C (for one cup of chopped bell peppers, you get 156% and 211% of the recommended daily values) that help to provide antioxidants to the skin and serve to supply the necessary ingredients for collagen replacement.

Meal (er, Drink) Suggestion #4: Green Tea

Okay, we know this one isn’t a meal, but the benefits of green tea are so amazing, we just couldn’t leave it out. It’s no secret that green tea confers a wide range of health benefits, and yes: these extend to the skin.

Where skin health is concerned, green tea’s special power comes from a compound known as catechin, a type of polyphenol known as a flavonoid. Catechin is a powerful antioxidant, supporting  the skin’s natural protection from sun damage, and green tea has even been found to improve the moisture, thickness, and elasticity of skin.

While drinking excessive amounts of green tea can be potentially unhelpful, a cup or two per day is a great way to get to your skin one of the most potent antioxidants around—and a little jolt of caffeine too!

Meal Suggestion #5 (Dessert!): Dark Chocolate-Covered Walnuts

Recipe by Carolyn Ketchum


Whoever said that food for healthy skin couldn’t be sweet? Dark chocolate, in addition to its reported positive effects on heart health, is rich in antioxidants and flavonoids, which help support blood flow to the skin and the skin’s natural protection from sun damage.

And walnuts bring us right back to where we started: omega-3 fatty acids. Walnuts are super rich in omega-3 fatty acids, helping to reduce inflammation associated with normal aging and keep skin moisturized. What a great combo -  dark chocolate and walnuts, you’re helping your skin across a range of effects, from antioxidation to moisturization; plus, it doesn’t hurt that they’re delicious!

Now that you’re armed with some options for a skin-healthy dinner, it’s time to hit the kitchen!

Optimize that great diet with the Aramore Daytime Discovery Set  and Evening Restoration Duo

 Happy Cooking!