Your skin is like a mirror of your overall health—what you eat has a direct impact on how it looks and feels. The right nutrients help your skin stay strong, hydrated, and glowing while also strengthening it to take on everyday stressors like sun exposure, pollution, and even lifestyle habits—factors that make up the skin exposome.
By fueling your body with the right foods, you can give it the tools to repair, refresh, and glow from the inside out. Let’s explore how nutrition shapes your skin and the way a few simple, delicious choices can make all the difference.
What is the skin exposome?
Think about the daily choices you make—what time you go to bed, how much water you drink, and even the snacks you reach for. All of these things add up to affect your skin.
This concept, known as the exposome, includes everything from your daily habits to external factors such as pollution and sun exposure. Together, these variables play a powerful role in how your skin ages and responds to the world.
One of the most impactful lifestyle factors? Your diet. What you choose to eat can help keep your skin hydrated, happy, and healthy. This makes a holistic skincare approach (one that considers both your lifestyle and environment) the best path to healthy skin in the long run.
How your diet affects your skin
Your skin is constantly renewing itself, and the nutrients you provide fuel this process. Have you ever noticed a breakout after a weekend full of fast food? Or felt your skin looked brighter when you’ve been eating well?
While there’s no such thing as good or bad foods, some can either boost or dampen your skin’s natural defenses. For example, antioxidant-rich foods can help protect against oxidative stress (one of the driving factors of skin damage and aging). Meanwhile, processed foods that are high in sugar may contribute to inflammation.
Here are a few of the key players in skin health:
Vitamins
Vitamins are essential to skin turnover, while also supporting its structure and protecting against free radical damage. Among the most important are:
- Vitamin C, found in fruits and vegetables, is a powerful antioxidant and an essential ally for your skin’s collagen levels.
- Vitamin E, found in nuts and oils, works together with vitamin C to help protect skin from daily stressors like UV radiation and pollution.
- Vitamin D also plays a role in skin health and protecting against sun-induced damage. You can find it inside your breakfast favorites such as eggs, milk, and OJ.
Essential fatty acids
Essential fatty acids (EFAs), include omega-3 and omega-6 fatty acids—key nutrients that keep your skin hydrated, strong, and healthy. They help maintain the skin’s protective barrier, locking in moisture while reducing irritation and inflammation. Without enough EFAs, skin can become dry, rough, and more prone to redness and sensitivity.
Since our bodies can’t produce EFAs on their own, we need to get them through our diet. Many varieties of fish and nuts provide these skin-loving fats.
Polyphenols
Found in fruits, vegetables, tea, coffee, and red wine, these compounds have strong antioxidant properties and may help combat sun damage and inflammation. Examples include resveratrol, curcumin, and green tea polyphenols.
Probiotics
Did you know your skin is home to millions of tiny, beneficial bacteria? Just like your gut, your skin has its own microbiome—a community of microorganisms that help keep it healthy and balanced. But when that balance is disrupted (a condition known as dysbiosis), it can lead to certain skin issues.
That’s where probiotics come in. These powerful “good bacteria” help restore harmony to the skin. Preliminary science suggests that a diet filled with pre- and probiotics can help nourish beneficial bacteria and support the skin. Foods like yogurt, sauerkraut, and tempeh are great sources.
The link between your diet and skin aging
It’s not just what you eat—every factor in the skin exposome is connected to how your skin ages over the years. But when it comes to foods that may lead to fine lines, there are two types that take the cake: high sugar and high fat.
Here are the two major ways these foods can affect your skin:
Oxidative stress
One study showed that a high-fat diet can influence skin aging by kicking off oxidative stress. This process consists of chemical reactions that damage our cells.
Normally, your body can fight off this stress through its own antioxidant defenses. But when it gets overwhelmed and can’t keep up, that’s when damage can occur—leading to inflammation and the signs of skin aging. The good news? Eating fresh fruits and vegetables high in antioxidants may help.
Glycation
A diet high in sugar and fried foods can kick off a chemical reaction in your skin called glycation. Glycation is a natural process in your body that’s usually triggered by sugars, like glucose or fructose.
When there’s too much sugar inside the skin fibers, it adheres to collagen and elastin proteins— the ones responsible for keeping skin firm and supple.
When these important proteins get weighed down by sugar, your body responds with other processes that can result in inflammation and signs of skin aging—especially a loss of elasticity.
5 tips for a skin-friendly diet
Skincare isn’t just about what you apply—it’s also about what you eat. A holistic approach that combines targeted skincare with mindful nutrition can help your skin stay healthy and resilient.
So, beyond serums and sunscreens, here are a few skin-loving ideas to consider:
1. Hydrate for a natural glow
Most of your body is made up of water—and drinking enough can help support a plump, moisturized look. On the other hand, dehydration can amplify dryness and hinder your skin’s natural processes. One way to help? Carry a reusable water bottle with you and take sips throughout the day.
2. Eat the rainbow
A colorful diet filled with a variety of fruits and vegetables gives your skin the antioxidants, vitamins, and minerals it needs to fight oxidative stress and support nightly repair. In general, the more berries, leafy greens, and citrus fruits in your diet, the better.
Did you know? Some of the best skin-boosting fruits and veggies are also summertime favorites.
3. Prioritize healthy fats
Remember what we said about those essentially fatty acids? Research suggests that omega-3s help support your skin barrier, keeping it soft and supple, while also minimizing transepidermal water loss. Opt for foods that are lean yet rich in omega-3 fatty acids (think salmon, walnuts, and flaxseeds).
4. Reduce sugar and processed foods
Beyond glycation, science also shows that foods high in refined sugars can cause spikes in your blood sugar, increasing the potential for inflammation and breakouts. Try to limit processed snacks, sugary drinks, and refined carbs where possible.
Working on your weekly shopping list? Check out the 10 most nutrient-dense foods in the world.
5. Consider a skin supplement
If your fridge is stocked with a variety of bright, colorful, whole foods, you’re off to a great start. But if you’re looking for an extra boost, try including a skin supplement in your diet. A supplement can help defend against the aging effects of the sun together with a nutritious diet and your skin and sun care routine.
Our recommendation? SUNISDIN antioxidant skin supplement contains a dermatologist and nutritionist-developed combination of antioxidants, vitamins, carotenoids, and polyphenols. Just one capsule a day can help to improve skin elasticity and radiance.
You’re on your way
Your skin is unique, and nourishing it with the right foods can help to bring out its best. Remember, there’s no need for perfection—small, mindful choices add up over time. Aim for balance, hydration, and protection in both your diet and self-care routine.
How to know if you’re on the right track? Your skin will thank you with a healthy glow.