10 Foods That Benefit Your Skin!

I have been struggling so hard with my skin over the course of this week it is not even funny...
I'm breaking out on my cheeks and chin, my forehead is covered in tiny bumps and my skin gets super irritated after washing it or putting any kind of product on it. I even feel like my skin is even more oily than normal and makeup is just not sitting right on it.
All in all - it's a disaster!

I am pretty happy that I did leave my acne days behind eventually (I did have pretty bad skin in my teenage years), so every breakout now just feels minor to me, but dealing with very bad skin for a whole week really had a toll on me I have to admit!

Now, I did not change any of my makeup or skincare products, my routine is still the same as last week and I do not feel particularly stressed nor did the freaking weather change. So I really have no clue why my skin is acting up the way it does right now - but deep inside, I do know! I have to shamefully admit that there might has been a party or two last weekend that involved drinks, staying up late, wearing makeup for long hours and even having a McDonalds late one night and not properly washing my face before going to bed #oops!

And this just made me realize once again this week how freaking important your lifestyle is for your appearance, your skin, your mood and your health! My skin is very sensitive so yes, I do think that two nights of going out brought it to this state.
Anyway... we all make mistakes, we all have a life to live, but we also want nice skin - and we want it fast!

So apart from drinking a lot of water, taking my skincare routine very serious and trying to get a good night sleep I have also been researching foods that evidently have benefits for your skin in one way or the other.
I found some amazing articles and websites, mostly written by nutrionists or dermatology experts and want to round up the ten foods that can boost the appearance of your skin from the inside out, are very easy to obtain and easy to incorporate into your daily meals.
1.  Avocados

Avocados are high in healthy fats, that keep the skin flexible and moisturized and contain Vitamins E and C, which are important for skin health. They also have nutrients that can protect from sun damage!

2. Walnuts

Walnuts are a source of essential fatty acids, that the human body can not produce itself - the Omega-3 acid in them can help fight inflammation in the skin.

3. Dark Chocolate (with at least 70% cocoa)

The ultimate wonder tool: contains antioxidants that make your skin thicker and more hydrated and can also protect it from sunburn very effectively - a study found that eating just 20 grams of dark chocolate regularly helps the skin to withstand twice as much UV radiation before burning!
4. Fatty Fish

Fatty fish such as salmon, mackerel and herring also contain high amounts of Omega-3 acid and can therefore fight inflammation and acne! Also a great source for quality protein that keeps the skin strong and intact.

5. Olive Oil

The youth booster! The monounsaturated fatty acids in olive oil (75% of it) can reduce and prevents signs of aging and make your skin look younger.

6. Sweet Potatoes

Sweet Potatoes contain a high amount of beta-carotene (that can also be found in carrots and spinach) that the human body converts to vitamin A and therefore acts as a natural sunblock! It also helps the skin to have a more even skin tone and look healthier.

7. Green Tea
 Consuming green tea leads to a more elastic and smooth skin that shows less signs of pre-mature aging. The antioxidants included in the brew boost blood flow and pump more oxygen to the skin cells which ultimately results in an overall healthier skin.

8. Red or Yellow Bell Peppers

 One of the best sources of vitamin C, which is necessary for creating collagen, a skin component that keeps it firm and strong. Consumption of high amounts of vitamin C also lets the skin appear less dry.

9. Red Wine

Contains Resveratrol (sourced from red grapes) which has a wide range of beauty and health benefits such as reducing the signs of aging. Interesting: resveratrol even shows those benefits when applied ON the skin!

10. Broccoli

Broccoli is packed with vitamins and nutrients that are good for your skin. The real hero here is sulforaphane though, a compound that is said to help prevent cell damage and cell death!

You have no idea how relieved I was to be able to put chocolate and wine on that list!

Which food surprised you with its benefits? Will you try to incorporate more of something specific into your diet to help your skin health?
Personally I am really good with consuming vegetables, I just find them incredible tasty! I want to try to up my consumption of fish and green tea though - something I am not doing regularly at all right now.

I hope you enjoyed and found this helpful!

xx Janine

Here are the articles and blogs that I read and the sources I found. I tried to mention the food that was included in several articles:


  1. So happy I love most of these, just an excuse to add even more avocado toast & red wine into my diet! As much as I love beauty and skincare, always looking for healthy changes to make to supplement!

    x Sheila

    1. Yes, love this, and you are completely right! I am a firm believer that you do have to start to really take care of your body and cleanse it from the outside before say a cream will have any impact on your skin from the outside!
      Thanks for commenting love!