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Eating Your Way to Healthy Skin in 2022



The new year is here, and our attention now turns to 2022 and all of the potential and promise it has in store. Now is the perfect time to start planning your resolutions so you will already be off to a great start before January is over.

When it comes to your dermatologic health, one new year’s resolution we can stand behind is adopting a skin health diet in 2022. Did you know that the foods and drinks you put into your body play a direct role in your skin health?

That’s right— nutrition and skin health go hand in hand. From healthy fats to powerhouse vitamins, there are plenty of naturally-occurring nutrients to take advantage of when planning your skin health diet.

Read on to discover some of the best foods for skin repair and learn how skin healthy foods help keep your skin looking fabulous all year long.

Foods Good for Skin in 2022

1. Foods Rich in Omega-3 Fatty Acids

Not all fat is bad for you, and certain fats are vital to maintaining good health.

When it comes to your skin, omega-3 fatty acids are particularly advantageous, helping skin stay moist and supple.

Additionally, foods high in omega-3 fatty acids may help in various other ways, including offering protection from sun damage, reducing the severity of acne, and boosting hair growth.

To up your omega-3 fatty acid intake, incorporate foods like fatty fish (salmon, mackerel, herring, etc.), walnuts, flaxseed and chia seeds. You can also opt for a fish oil supplement as part of your skin health regimen.


If you are considering adding a supplement to your daily regimen, we advise that you make an appointment with us to determine which products and dosage are best for you.

SoCo Derm Online Store Product Suggestions:

Metagenics OmegaGenics EPA-DHA 720 (this product cannot be shipped)

Nordic Naturals ProDHA Strawberry (Adult formula)

Nordic Naturals DHA Junior (Children’s formula)

Vital Nutrients Flax Oil

2. Avocados

Another source of healthy fats, avocados are a great component of a skin health diet.

These tasty fruits are packed with Vitamins E and C, essential for healthy skin and even more powerful when combined. Vitamin E is an antioxidant that helps protect the skin, while Vitamin C helps generate collagen and may help reduce signs of aging.

For these reasons, avocados can be considered one of the best foods for skin repair.


3. Foods Rich in Beta Carotene

If you’re looking for skin-healthy foods, the color of the food could be a good indicator! Fruits and vegetables that are orange, yellow or red tend to have high concentrations of the nutrient beta carotene, a provitamin A that can convert into Vitamin A.

Carotenoids such as beta carotene are antioxidants that protect the skin from oxidative stress and can even act as a natural sunblock (although we would never recommend replacing your sunscreen with food). Diets with adequate intake of beta carotene can help prevent sunburn, cell death and dry skin.

To get a boost of beta carotene, incorporate the following foods into your skin health diet: sweet potatoes, carrots, red, orange & yellow bell peppers, and oranges.

Be sure to pair your carotenoid-rich foods with a healthy source of fat, as fat increases the absorption of these nutrients.

4. Broccoli

Broccoli is another superfood packed with essential nutrients, including lutein, zinc, Vitamin A, and Vitamin C. Like beta carotene, the nutrient lutein is a carotenoid and antioxidant that helps reduce dry skin and the appearance of wrinkles.

Furthermore, broccoli contains sulforaphane, a powerful compound that protects against sun damage and may even have anti-cancer properties. Sulforaphane has also been shown in studies to help with collagen maintenance.

5. Soy

Give your skin health a boost by incorporating adequate soy intake into your diet. Foods derived from soy contain plant compounds called isoflavones, which have been shown to improve skin elasticity. Additionally, isoflavones help protect skin from the damaging effects of UV radiation.

Studies show that soy may also help reduce dry skin and boost collagen in postmenopausal women. If you want to take advantage of the skin-boosting effects of soy, add foods like edamame, tofu, soymilk and soy sauce into your regular meal plan.


6. Dark Chocolate

Raise your hand if you would love another great reason to indulge in chocolate. It’s true, dark chocolate and cocoa powder are high in antioxidants and have been shown to be beneficial for your skin health.

Not only can it help make skin smoother and less sensitive to sunburn, but dark chocolate may also help reduce the appearance of wrinkles. To get the most benefits and avoid too much sugar, opt for dark chocolate with at least 70% cocoa.


Nutrition and Skin Health

While diet alone may not help you achieve perfect skin, the foods we eat play an active role in providing nutritional support for skin health. Along with your regular, dermatologist-approved skin care regimen, consider incorporating the foods above to maximize your skin health in the new year and beyond!


Want to learn more about improving your skin health? Call us at (203) 323-5660 to schedule your next appointment with the SoCo Derm team.