How to Eat Your Skincare with Whole Foods!

These are the TOP foods that I have found that have helped me glow from the inside out!

 

1. Carrots

Carrots are a root vegetable naturally high in beta-carotene (which the body converts into vitamin A) plus fiber, potassium, vitamin K1 and antioxidants. 

Skin-From-Within

• Beta-carotene converts to vitamin A, which is important for skin cell turnover and tissue health.  
• Carrot juice provides vitamin C too (which supports collagen production) and antioxidants that may help protect skin from oxidative stress.  
• One small study found that eating baby carrots three times a week increased skin carotenoid levels (a marker of vegetable intake) in young adults.  

How to Prepare

• Snack on raw carrot sticks with hummus.
• Use carrot juice (e.g., one glass ~236 g gives >20% daily value of vitamin C) according to one source.  
• Pair the carrots with a little healthy fat (e.g., olive oil) to boost absorption of fat-soluble nutrients like beta-carotene. (Note: One article mentioned vitamin A is fat-soluble and absorption is better with fat.)  

Note

Too many carrots can lead to a harmless yellow/orange tint to the skin (carotenemia) if extremely high intake – so balance is key. 

 

2. Beets (Beetroot)

Beets are rich in betalains (pigments with antioxidant + anti-inflammatory properties), nitrates, folate, iron, potassium and vitamin C. 

Skin-From-Within

• The betalains may support reduced inflammation and oxidative stress, which are related to skin appearance.  
• Improved circulation (via nitrates) may enhance nutrient and oxygen delivery to skin cells, helping skin vitality.  
• Vitamin C + folate in beets support collagen production and cell repair.  

How to Prepare

• Add roasted or steamed beets to salads.
• Blend beetroot juice (with other vegetables/fruits) as part of a “beauty-inside” drink.
• Pair with lemon or citrus (for flavour + extra vitamin C) for a skin-food twist.

Note

Beets are generally healthy but if you have specific conditions (e.g., kidney stones) you may want to moderate very high consumption (due to oxalates).

 

3. Lemon (and Other Citrus)

Lemons are rich in vitamin C, flavonoids and citric acid. One lemon can deliver over one-third of the recommended daily intake of vitamin C. 

Skin-From-Within

• Vitamin C is a key nutrient for collagen production, which helps skin structure and elasticity.  
• The antioxidants in lemons help neutralize free radicals, supporting skin integrity.  
• Pairing vitamin C rich foods (like lemon) with iron-rich foods improves iron absorption, which in turn supports healthy blood and skin cells.  

How to Prepare

• Start your day with warm water + fresh lemon juice.
• Use lemon in dressings for salads rich in greens + other skin-supporting veg.
• Use lemon zest for flavour instead of over-relying on high-sugar dressings.

Note

While citrus is great, for skin health overall diet + hydration + sleep + skin care matter too.

 

4. Sardines (Oily Fish)

Sardines are an oily fish rich in omega-3 fatty acids (EPA and DHA), vitamin D, calcium, iron, zinc, and other minerals. 

Skin-From-Within

• Omega-3s may help support skin barrier, hydration, reduce inflammation (which is implicated in acne, dryness, irritation).  
• The vitamin D + calcium + zinc components support overall skin and bone health, which translates to firmer skin and less sagging.  
• The anti-inflammatory effects of omega-3s may help calm redness and support clearer skin.  

How to Prepare

• Add canned sardines (in water or olive oil) to salads, toasts or bowls 1-2 times a week.
• Pair with leafy greens + lemon for a nutrient-rich combo.

Note

Choose high quality sources (wild/line caught if you can) and mind sodium levels if using tinned fish.

 

5. Olive Oil (Extra Virgin)

Extra virgin olive oil (EVOO) is rich in mono-unsaturated fats, vitamin E, polyphenols and antioxidants. Many skincare-food lists cite olive oil for skin health. 

Skin-From-Within

• The healthy fats help maintain the skin’s lipid barrier from the inside, which supports hydration and smoothness.
• Antioxidants and polyphenols help protect cells (including skin cells) from oxidative stress.
• Using olive oil in dressings or cooking facilitates absorption of fat-soluble nutrients (e.g., from carrots) and supports overall nutrient uptake.

How to Prepare

• Use EVOO as your main cooking oil or in salad dressings.
• Drizzle a bit on steamed/roasted veggies (including carrots or beets) to pair fat with carotenoids.

Note

While topical olive oil is used in skincare, here we’re focusing on internal consumption. Moderation is key (it’s calorically dense) and balance with other fats (fish, nuts) is ideal.

6. Raw Garlic

Garlic is low in calories but packed with nutrients like vitamin C, vitamin B6, manganese, and contains sulfur compounds (allicin etc) which are bioactive. 

Skin-From-Within

The sulfur compounds/antioxidants in garlic may help reduce oxidative stress, support circulation and help calm skin inflammation.  

Improved circulation means nutrients reach skin cells more effectively — which supports skin health & glow.

How to Use

• Add minced garlic to dressings, roasted vegetables, pastas (with healthy oils like olive).
• Let it sit for a minute after chopping (to activate allicin) before cooking lightly, to preserve its bioactive compounds.  

Note

Raw garlic is strong — if you have sensitive digestion or are on medications, check with your healthcare provider. Also, skin benefit from garlic is more subtle and part of overall diet/lifestyle, not a quick fix.

 

Here are some practical tips to weave these foods into your lifestyle in a skin-supportive way:

• Balance: Incorporate a variety of colorful vegetables (carrots, beets, leafy greens) + oily fish + healthy fats like olive oil.
• Pair nutrients smartly: For example, pair carotenoid-rich vegetables with healthy fat (olive oil) for better absorption; pair vitamin C rich foods (lemon) with iron-rich foods for improved uptake.
• Consistency over intensity: These foods support skin health over time rather than instant transformation.
• Supportive lifestyle: Diet is one piece - hydration, sleep, sun-protection, minimal processed foods, and natural skincare matter too.
• Moderation: More isn’t always better (e.g., extremely high intake of carrots may change skin tone; too much of any one food may unbalance your diet).
• Enjoy the process: Choose recipes you like - roasted carrots + olive oil, beet salad with lemon dressing, sardine toast with garlic and greens, so it is a sustainable part of your life.

Final Thoughts

Eating in a way that supports your skin from the inside is trending (finally!). The idea of “you are what you eat” applies: nutrient-rich foods supply building blocks for skin structure, hydration, repair, and resilience. The six foods above are getting a lot of social-media love right now (carrots, beets, lemon, sardines, olive oil, garlic) and each brings a unique nutritional edge. So, try them out and take care of your skin, from within!