Want better skin? Eat more of this.

Looking for a simple, natural way to get clearer, younger-looking skin? You might want to start with your plate. According to top dermatologists and nutritionists, certain foods can boost your skin health from the inside out — no expensive creams required. These three science-backed foods are some of the best natural allies in your quest for glowing, healthy skin.

1. Avocados – Nature’s Moisturizer

Avocados aren’t just trendy — they’re loaded with skin-loving nutrients. Rich in healthy fats, especially monounsaturated oleic acid, avocados help keep skin hydrated, supple, and elastic.

Even better? Avocados contain high levels of vitamin E, a powerful antioxidant that protects your skin cells from damage caused by free radicals and environmental toxins. They’re also a good source of vitamin C, which supports collagen production — essential for firm, youthful-looking skin.

Try This: Add half an avocado to your morning smoothie or spread it on whole-grain toast with a sprinkle of sea salt and lemon juice.

2. Fatty Fish – The Omega-3 Skin Superfood

Salmon, mackerel, and sardines are rich in omega-3 fatty acids, which help maintain your skin’s barrier function and reduce inflammation — a key factor in acne, redness, and premature aging.

Omega-3s also help combat dry, flaky skin, making them essential for anyone living in cold or dry climates. Plus, fatty fish are packed with zinc, which helps heal skin, fights breakouts, and regulates oil production.

Bonus: The vitamin D found in fatty fish also supports skin cell growth and repair — helping your skin stay healthy at the cellular level.

Try This: Aim for two servings of fatty fish per week. Grill a fillet of wild-caught salmon or try a fresh sardine salad with olive oil and lemon.

3. Sweet Potatoes – Your Glow-Up Carbohydrate

Sweet potatoes are a rich source of beta-carotene, a plant-based antioxidant that converts to vitamin A in the body. Vitamin A helps protect your skin from sun damage, supports skin cell turnover, and reduces the appearance of fine lines.

A diet rich in beta-carotene has also been shown to give skin a natural, golden glow — no tanning required. Sweet potatoes are also a great alternative to processed carbs, which can spike blood sugar and trigger breakouts.

Try This: Roast sweet potato wedges with olive oil, rosemary, and a pinch of sea salt for a delicious, skin-friendly side dish.

Final Thoughts: You Really Are What You Eat

While skincare products can help on the surface, true skin health starts from within. By incorporating more avocados, fatty fish, and sweet potatoes into your regular diet, you’ll be giving your skin the nourishment it needs to repair, renew, and glow naturally.

And remember — drinking plenty of water, reducing sugar intake, and getting quality sleep are also critical pieces of the skin health puzzle.

Top Tip: Want better skin in 30 days? Start a food diary and track how your skin responds to these three powerhouse ingredients!