10 Foods That Benefit Your Skin

It’s no secret that the foods that we put into our body have an effect on our energy (think caffeine), our mental health, our emotions and our body function. At Lia Skincare we have seen first hand how what we eat can affect skin texture and how different foods can even cause acne or clear up our skin. When we are young gilrs and moving into our teenage years, our bodies are producing a variety of chemicals that our skin did not make as children and we often notice large differences caused by only small changes, like a bag of chips, or a candy bar.

Below is Lia Skincare’s a list of ten Superfoods to help your skin – foods that can provide nutrients and help your skin look its best.


Fruits, Nuts, & Veggies

1. Blueberries.

Blueberries are very high in antioxidants – these are nutrients that protect your skin from starting to look old and becoming harder and less able to move. Not only can antioxidants keep you from starting to look old while you’re young, they can help your skin remain youthful and smooth as you age and many healthy women choose to keep blueberries a regular part of their diet for a lifetime.

2. Tomatoes

Tomatoes are one of our favorite superfoods. Tomatoes are home to a special antioxidant known as lycopene, which helps protect and repair the skin from sun damage and prevent wrinkles. Your body can more easily use the antioxidants in tomatoes when they are cooked, so spaghetti with fresh tomatoes or cooked veggies with tomatoes are a great way to get the full benefits of tomatoes.

3. Leafy Greens (like Spinach & Kale)

Spinach and Kale are both an excellent source of antioxidants including one that is hard to find elsewhere; a vitamin called lutin, that can keep your skin hydrated, improve your skin’s elasticity, and protect your skin from sun damage. Spinach and Kale are also and excellent source of iron, which is a very important vitamin for girls who are quickly becoming young women.

4. Tree Nuts (like Walnuts & Almonds)

Walnuts and almonds provide essential omega-3 fatty acids which help your body rebuild itself. They also contain tons of vitamin E, which is often considered the most important vitamin for keeping your skin smooth and soft. Getting vitamin E directly is the best way to help your skin, but Vitamin E’s positive reputation is why sunscreen makers often include it in their product ingredients – to show that their product can help your skin remain soft and smooth while saving you from sun damage.

5. Sweet Potatoes

Thanksgiving isn’t the only time you should be eating Sweet Potatoes. This root veggie is full of a vitamin called beta-carotene, which helps your skin and body fight the effects of aging. The vitamin C in Sweet Potatoes is now believed to be capable of generating collage, which is the substance in your skin that keeps your skin soft and flexable. They are actually quite delicious once you give them a shot, and you will be eating a healthy starch, making the parents smile, and helping your skin all at once.

6. Kiwis

Kiwis another superfood loaded with antioxidants, but also happen to have plenty of healthy vitamin C, which will help your skin remain firm and keep wrinkles away. Kiwis can be a bit strange if you’ve never tried them before, but they are a delicious fruit that can be fun to eat and that looks great when sliced as a healthy snack.

While fruit can be the easiest superfood to add to your diet, other foods like fresh fish, dairy, tea and even…… CHOCOLATE? can be full of vitamins that can help your skin and that taste great.

7. Wild Salmon

Wild Salmon contains both omega-3 and omega-6 fatty acids, which when properly balanced provide soft and smooth skin, along with healthy bones and teeth. If fish isn’t your thing, try to ease it into the diet slowly. Talk to your mom or dad about trying fresh sushi with salmon if you want to try it Japanese style, or try it grilled or baked with pasta, if you prefer a well cooked, marinated and delicious main dish. Either way your skin will thank you.

8. Fresh Dairy (like Yogurt and Cottage Cheese)

Dairy can be tricky if you suffer from acne and we recommend trying a little before making it a normal part of your diet to see how your body and skin react. Yogurt and Cottage Cheese are an established source of protein and calcium. Most importantly, low fat dairy products like Yogurt and Cottage Cheese contain that protect new and developing skin cells and insure that your skin regenerates naturally. Yogurt comes in almost any flavor you want, and Cottage Cheese tastes great with fruit – our recommendation; llow fat Cottage Cheese with Pineapple.

9. Green Tea

You’ve probably heard about Green Tea as something that is great for energy and natural relaxation. What you may not have heard is that Green Tea is amazing for preventing skin damage. From another antioxidant rich plant, Green Tea also protects your skin against sun damage and even skin cancer.

Finally a sweet little escape:

10. Dark Chocolate

While we often think of chocolate as something that we will never be able to eat until we are fully grown women who don’t need to fear acne, many researchers have shown that it is not the chocolate itself that causes problems, but a combination of the fats and oils that are created when chocolate and dairy are mixed to create milk chocolate, which is what most popular chocolate is. If you suffer from acne and you have missed eating chocolate, consider trying pure dark chocolate and seeing if your skin has the same reaction. Many doctors now believe that dark chocolate has the opposite effect of milk chocolate and may actually improve the condition of acne.

Pure chocolate is actually packed with antioxidants and micronutrients that can help skin. Keep in mind that you should find chocolate that is as pure as possible. 60 percent cacao or better will give you the best results, but as the percentage goes up so does the bitterness and the sweetness goes down. That being said, You may just love how delicious a dark chocolate bar can be once you get a taste for it. Find a dark chocolate percentage that you enjoy and see if it isn’t something that you can happily eat without breaking out the following day.