4 Food Essentials To Keep Your Skin Radiant

Achieving glowing, healthy skin is at the top of the priority list for many people these days. Stress and environmental effects have left many patients with dry, chronically stressed skin and you may have seen plenty of solutions in the media. These “quick-fixes” promise glowing skin practically overnight but if you know anything about skincare, you know that it’s a multi-faceted series of solutions that rarely happens in an instant. That’s why treating your skin holistically is so essential. By not addressing just one aspect of your skin health, you can improve it from all angles and sometimes, even help boost your overall health too. Here are some diet changes you can implement to help boost your outer (and inner) glow!

Omega-3 Fatty Acids

Eating a diet rich in fatty acids can help your skin cells stay plump and hydrated. Omega-3s are part of a group of fatty acids that are important for functions within the body, and they can be found in seafood, fatty fish, and shellfish like crabs and oysters. There is also a different type of omega-3 called an ALA, which is found in canola oil or soy. Because Omega-3 fatty acids are a type that the body cannot make on it’s own, we need to get them from the foods we eat. Research from the American Heart Association shows that these important nutrients can reduce the risk of cardiovascular disease, reduce the risk of death if you have cardiovascular disease, and reduce the risk of blood clots. Lastly, essential fatty acids help your cells stay hydrated, so for the skin this means preserving collagen production. Fish are the best source of Omega-3 nutrients but if you are vegan, you can also get a boost from flaxseed, chia seeds and edamame. The best types of fish to eat to get Omega-3’s includes:

  • Herring
  • Mackerel
  • Salmon
  • Tuna (bluefin and albacore)
  • Sardines


You may be familiar with Lycopene because it provides the red hue associated with tomatoes. However, this carotenoid vitamin is also found in pink grapefruit and other pretty fruits and veggies. It’s especially powerful because it’s still effective when heated, so many processed tomato foods in the US still contain high levels. Lycopene is a powerful antioxidant, which helps fight the body’s free radicals. Free radicals are substances that build up in the body systems due to aging, environmental factors, and behavioral activities like smoking. Unfortunately, these cause damage to the body and are linked to cancer, diabetes and heart disease. By fighting free radicals, you can help reduce your risk of developing chronic illnesses. For your skin, consuming Lycopene can help keep your skin smoother due to its antioxidant properties. The top foods that contain Lycopene are:

  • Tomatoes
  • Apricots
  • Melons
  • Papayas
  • Grapes
  • Peaches
  • Watermelon
  • Cranberries 

Vitamin C and E

For many of us, we associate Vitamin C with orange juice (and maybe weekend mimosas), but there’s many more positive attributes to this important nutrient. Vitamin C can help fight wrinkles with it’s own coveted antioxidant properties, and it’s easy to consume in many delicious forms. Citrus fruits like oranges and limes are rich in Vitamin C, but so are bell peppers, broccoli, and strawberries. Lastly, the colorful and fun kiwi fruit is packed with Vitamin C and tastes great in any smoothie or fruit salad. 

Vitamin E is a fat-soluble vitamin that is another antioxidant, but it’s purpose is to help protect cells from damage. It’s found in our sebum (also known as skin oil), and helps create a natural barrier that retains moisture in your skin. Oily surfaces like the skin already contain vitamin E, but levels decline with age. You can also deplete your Vitamin E levels by using too many sources of UV light (unprotected exposure to sunlight, tanning beds, and fluorescent lighting are culprits). Instead, add in foods like almonds and sunflower seeds to help restore the levels your skin will thank you for. 


If you’ve been looking for an excuse to enjoy a glass of wine from time to time, you’ll be glad to know that it contains some skin-boosting ingredients. Polyphenols are another group of powerhouse antioxidants in foods like tea and coffee, grapes, and chocolate (yes, we are serious!). For your skin, these foods boost your ability to protect your internal cells from more free radical damage and the damage from UV rays. Ina addition, when applied topically, polyphenols can repair and rejuvenate your skin and reverse signs of aging like fine lines and wrinkles. In fact, these properties make them a staple in many anti-aging products. 
Quick-fixes rarely solve the root of the issue but at Renew Medical Spa, we offer more than just a band-aid on your skincare woes. Contact us today to begin life-long solutions that are fueled by science and a desire to heal your skin from the inside-out.