Can You Change Skin Tone with Food?

by Christopher Godwin ; Updated July 18, 2017

Berries are high in antioxidants which can help the skin.

berries image by Mat Hayward from Fotolia.com

Dull, congested skin that appears to have aged prematurely is a common problem for many people. While microdermabrasion, laser treatments and face lifts can help to make you look younger, there are some natural ways to alter your skin’s overall look simply by adding certain foods to your diet on a regular basis.

Eat more vitamin E rich foods like raw sunflower seeds, olives, papaya and boiled greens like Swiss chard, spinach and mustard greens. According to World'sHealthiestFoods.com, foods high in vitamin E help keep the skin looking healthy because they protect the skin from harmful UV light.

Consume foods that contain high amounts of omega-3 fatty acids like salmon, tuna, halibut, flaxseeds, walnuts and raw tofu. Omega-3 fatty acids can help to reduce skin inflammation and keep cell membranes healthy. Foods rich in omega-3 fatty acids have also been shown to help those with sun sensitivity and psoriasis, according to the University of Maryland Medical Center.

Add regular servings of berries like blackberries, blueberries, raspberries, cranberries and strawberries to your diet. Berries can help your skin look smoother, firmer and more supple because they help to produce collagen, and they are extremely high in the antioxidants which can help to get rid of free radicals that damage the skin and lead to premature aging, according to Healthy-Skincare.com.

Eat vitamin A-rich foods like sweet potatoes, carrots, spinach, broccoli, apricots, asparagus, green beans, yellow corn, peas, eggs and beef liver regularly to keep your skin looking radiant and smooth. If you can’t add more vitamin A to your diet, the Women’s Health website recommends beta carotene supplements instead.


  • Eliminate caffeine from coffee and tea, or at least reduce the amount you consume. Caffeine dehydrates the skin, which can lead to fine lines and wrinkles, according to the Best Natural Cures Health Guide, who recommends replacing caffeinated beverages with water, natural fruit juice or coconut milk for optimum skin health.

    Eating properly is important to your skin, and so is a proper skin care regimen. If you are unclear about products you should or should not be using for your skin type, ask your doctor or dermatologist.

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About the Author

Christopher Godwin is a freelance writer from Los Angeles. He spent his formative years as a chef and bartender crafting signature dishes and cocktails as the head of an upscale catering firm. He has since ventured into sharing original creations and expertise with the public. Godwin has published poetry, fiction and nonfiction in publications like "Spork Magazine," "Cold Mountain Review" and "From Abalone To Zest."