Eat Right for Your Skin

Taking care of your skin is a lifelong job. Fortunately, eating right for your skin is similar to eating right for the rest of your body, too. Here’s some tips from your Salem dermatology clinic.

Stock up on vegetables

Experts endorse foods high in antioxidants for great skin health, and some of the highest antioxidant-rich foods are vegetables.

Antioxidants destroy the free radicals induced by stress, sun exposure, and other daily abuses. They keep collagen intact, which keeps your skin from sagging and showing other signs of age. And they come for almost nothing– no fancy creams required– if you eat your vegetables.

A rainbow of vegetables is what nutritional experts recommend. Red, orange, and yellow bell peppers, orange or purple carrots, yellow beets, kale, spinach– all these vegetables, with their bright hues, are rich in antioxidants too.


Fruits, and especially– according to recent studies– berries, are another great source of antioxidants. They’re the best for you if you eat them in season; and they can be a great source of exercise if you choose to pick yourself!

In Oregon we’re lucky– blueberries, strawberries, and raspberries grow close by our Salem dermatology clinic (in fact, almost any kind of growing food can be found in the cornucopia that is Oregon!). Nectarines, peaches, and kiwis with their bright colors, are another great option, and don’t forget watermelon– this understated treat has many health benefits, including improved skin tone.

Both fruits and vegetables have the added benefit of helping to keep you hydrated, which is a key factor in keeping skin plump and firm– remember, our bodies are mostly composed of water!


On that note– drink lots of water for your skin. At least eight glasses a day, and more if you drink caffeine or alcohol.

For those who do drink alcohol– don’t worry, you can enjoy your glass of wine or hoppy micro brew. After all, what good is it living in the Willamette Valley if you can’t enjoy its bounty of wineries and breweries? Wine and beer both contain antioxidants as well, and wine has long been touted as a heart-healthy drink. When it comes to skin (and body) health, moderate consumption of alcoholic beverages is the key; too much alcohol actually harms skin, so stick to one or at most two drinks at a time, and don’t drink every day.

Good fats

Fat is actually good for you. It pads the organs and feeds cell walls. You just want to eat the right fats– the unsaturated kind. Unsaturated fats can be found in:

  • Walnuts
  • Fatty fish (salmon is a great one for Oregonians!)
  • Avocados
  • Olive oil
  • Flax seeds
  • Vegetable oils

When choosing foods or cooking at home, try not to automatically go for “low fat,” instead examine what kind of fat you’re eating!

Ingredients for success

Just a quick note on food sources– cooking at home is, hands down, the healthiest for your skin. You know every ingredient, and can ensure it’s a skin-healthy one.

For more skin tips, visit your Salem dermatologist! Schedule your next appointment with our skin experts now.

Photo Credit: David Kracht via Compfight cc


  1. Todd Stauffer on May 10, 2018 at 4:04 pm

    It makes sense that fruits and berries would be good for you if you eat them in season and it’s interesting how you said that they can help to improve skin tone. My wife is always talking about how she wants to look better and have better skin. We’ll have to take her to a dermatologist to see if they can give her some fruits to eat that would help her reach her goals.

  2. Mina Edinburgh on July 5, 2018 at 11:05 pm

    It was really nice when you talked about how much more important it is for the person to drink water if they are drinking coffee or alcohol. I guess this is the reason why my sister is always having problems with her skin. She usually drinks coffee but does not bother with refilling her body with water. I will ask her to start taking more water, but I will also ask her to go to a dermatologist for a skin check and see what needs to be done.

  3. Jocelyn McDonald on July 9, 2018 at 1:30 pm

    I’ve been considering seeing a dermatologist for my dry skin, but first I wanted to know how to eat correctly for proper skin health. Your article had some great tips for eating right for you skin, and I liked how you said to drink at least eight glasses of water a day, and more if your drink alcohol or caffeine. I’m an avid coffee drinker, so I’ll keep this in mind when eating right for my skin.

  4. Sherry Gajos on July 20, 2018 at 6:20 pm

    I really like what you said about how the right fats are good for you and your skin. I have been adjusting how I eat and noticed my skin is clearing up, so I was wondering what I had done that might be helping in this way. Thanks for talking about how avocados, olive oil, fish, and walnuts all have the good unsaturated fats that can really help your skin look great!

  5. Ken Hwan on July 23, 2018 at 7:06 pm

    I really appreciated your advice to consider drinking more water for your skin’s health, especially if you are consuming a lot of caffeine. I have a very bad habit of drinking caffeinated drinks while I am work, that way I can get all of my work done throughout the day. After reading your article, I will start to drink more water while I’m at work as well, that way I can keep my skin free of acne!

  6. Mark Murphy on September 13, 2018 at 2:42 pm

    I really appreciate your tip to try and drink a lot of water for your skin’s health, especially if you already drink a lot of caffeine. My wife drinks a lot of caffeine at her job to stay awake, and she told me that her skin has been breaking out recently. I will be sure to tell my wife that she should try and drink more water!

  7. Caden Dahl on October 11, 2018 at 2:31 am

    I’m not too sure that people realize that eating right can have an effect on your skin. As you did say, it is good for us to eat foods that are high in antioxidants, since those promote good skin health. I have had skin problems run in my family so maybe it is time to change my diet up to help prevent that.

  8. Sam Li on November 7, 2018 at 11:24 pm

    I like the tip you shared about drinking 8 glasses of water a day in order to help clear up skin. I think it’s important to consult with a dermatologist to know what methods of living are best to prevent skin issues. If I were to experience skin ailments, I would make an effort to locate the best dermatology service in my area.

  9. Amethyst Boheur on November 14, 2018 at 11:23 pm

    Thank you for explaining that antioxidants are necessary if the person wants to prevent their skin from sagging because they keep the collagen intact. I will mention this to my mom since one of her greatest worries is her sagging skin. Aside from this, maybe she needs the assistance of a dermatologist so as to maximize the effects of her improved and tailored diet.

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