10 Foods Your Skin Will Love

10 Foods Your Skin Will LoveSummertime is just a weekend away and we will all be outside, soaking up the sun – whether on vacation – working in our yards – or getting our gardens to grow.

Our doctors have always warned us about long-term exposure to the sun and how it will accelerate the effects of aging and increase our risk of developing skin cancer.

“Cumulative sun exposure causes mainly basal cell and squamous cell skin cancer, while episodes of severe sunburns, usually before age 18, can raise the risk of developing melanoma.” 


According to WebMD: “Over time, the sun’s ultraviolet (UV) light damages the fibers in the skin called elastin. When these fibers break down, the skin begins to sag, stretch, and lose its ability to go back into place after stretching. The skin also bruises and tears more easily — taking longer to heal.”

So while sun damage to the skin may not be apparent when you’re young; it will definitely show later in life.


Protecting Your Skin

According to the Academy of Determotolgy, keep in mind these five keys when applying sunscreen.

  1. Choose a sunscreen that has an SPF of 30 or higher, is water resistant, and provides broad-spectrum coverage
  2. Apply sunscreen generously, 15 minutes before going outdoors.
  3. Use enough sunscreen. It takes approximately a palm full to cover all of your exposed skin.
  4. Apply sunscreen to all bare skin, do not forget neck, face, ears, top of your feet and legs.  Wear a hat to protect your scalp.  Use a lip balm for your lips. 
  5. Reapply sunscreen at least every two hours to remain protected, or immediately after swimming or excessively sweating.

Besides wearing proper sunscreen, there are a few items from the kitchen which can help preserve our bodies’ biggest organ – our skin.

10 Foods Your Skin Will Love

Avocados – full of healthy fat to strengthen skin cell membranes to lock in moisture

Beets – betaine-rich beets support healthy liver function, which contributes to glowing skin

Berries – Anthocyanins in the skin of berries – such as blueberries, blackberries, and raspberries – strengthen skin elasticity and offer a potent serving of antioxidants.

Cinnamon – this anti-inflammatory spice helps moderate the wrinkle producing blood sugar spike caused by sweet foods

Greens – kale, spinach, arugula, dandelion – a variety of leafy greens have vitamins A and C that help heal skin and support collagen production.

Foods Good For Your Skin JoAnn's Food Bites

Lemon – this detoxifying citrus fruit helps cleanse and balance the body’s pH, while also nourishing it with vitamin C.

Pineapple – rich in vitamin C and B6, it has long been known for its natural antibacterial uses; however, it also reduces acne, promotes an even skin tone, fights aging and reduces skin damage.

Sweet potato MuffinsSweet Potatoes – packed with beta-carotene, they help repair and smooth your complexion.

Yummy recipe for Sweet Potato Chocolate Chip Muffins


Turmeric – this anti-inflammatory and antioxidant-packed spice offer a daily dose of anti-aging.

7 – Culinary Tips for Using Turmeric

Turmeric Tips

Wild salmon – this source of protein (a building block of healthy skin) is anti-inflammatory and helps protect skin from UV damage.

Water for our bodies

Of course, the best and most simple kitchen item which is good for your skin is WATER!

When we are born, approximately 75% of our body is made up of water, hence why babies have such smooth, soft skin.

At one-year-old, that amount has already dropped to 65%.

As we get older and our bodies change, our body fat composition changes as well. Body fat contains approximately 10 percent water, while muscle is approximately 75 percent water.

Ideally, men should have a total body water percentage between 50 and 65 percent, while the ideal range for women is between 45 and 60 percent.

There are many different opinions on how much water we should be drinking every day.   I try to consume at least 48 – 60 ounces of water every day.

A body fat/water scale is the only way of determining your total body water percentage.  You can buy one here!

Bluetooth Smart Body Fat Scale by Weight Gurus, Secure Connected Solution for your Data, including BMI, Body Fat, Muscle Mass, Water Weight, and Bone Mass, Large Backlit Display




I have a 20 ounce, insulated cup which keeps my water cool.  I try to fill it at least 4-5 times a day – sometimes more, but some days it is less.

How much water do you drink every day?


A Healthy but Creamy Guacamole Recipe

Perfect to get avocado into your diet.  This guacamole substitutes mayo, mustard, and other condiments. 

Course Snack
Cuisine Mexican
Keyword avocado, guacamole
Prep Time 10 minutes
Total Time 10 minutes
Servings 6 people


  • 2 peeled pit removed avocados - only use meat of fruit
  • 1/2 cup plain low-fat Greek Yogurt
  • 1 small chopped shallot
  • 1 chopped banana pepper
  • 1 Tablespoon lime juice
  • splash of lemon juice
  • 1/2 cup packed cilantro leaves you can use the stems too
  • 1/2 t. coarse salt


  1. Place all ingredients into your food processor. Pulse till smooth. Scrape down the sides as needed. Serve with one of these more healthy tortilla chips:
  2. Tostitos Simply Yellow Corn Tortilla Chips
  3. Bearitos Blue Corn Tortilla Chips (made with organic blue corn)
  4. Green Mountain Gringo White Corn Tortilla Strips

What do YOUR plan to do this summer to protect your most vital organ – your skin?

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4 Responses to 10 Foods Your Skin Will Love

  1. Thank you for this list! I am glad to see that I am eating most of these foods regularly. Just no salmon for me, as I am vegetarian. 🙂
    I see the biggest difference in my skin when eating sweet potato and carrots, thanks to the beta carotene, I guess.

    • JoAnn says:

      Thank you so much for the encouragement. You probably are in much better shape than myself. I enjoy steak too much to be a vegetarian.

  2. Angela repke says:

    Great list!

Please share what YOU think?