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Foods That Benefit Skin Health

Updated: Sep 2, 2022

Written by Bend Beauty


We’re all about creating beauty you can see and feel from the inside out. Diet is one of the greatest contributors to a radiant complexion – and in this post, you’ll learn more about the best foods to eat to support skin health. Let’s dive in!


Walnuts have a unique nutrient profile compared to all other nuts (1). They’re helpful for your microbiome, which we know is heavily connected to skin health! Eating walnuts promotes biodiversity and enriches the microbiome by increasing good and decreasing bad bacteria. It also reduces production of toxic and inflammatory secondary bile acids as measured in a R, PC trial including healthy men and women. These benefits were ascribed to nondigestible material from walnuts, mainly ellagitannins and fiber polysaccharides (2).

Leafy Green Vegetables

The health promoting effects of leafy green vegetables including antioxidant, DNA protective, and detoxifying activities (3), are primarily attributed to their fiber, carotenoid and vitamin K content (4). Bioactive components reported to protect against cancers, include the antioxidants lutein (also found in Bend Renew + Protect), vitamins C, E, various flavonoids, fiber, folic acid, and chlorophyll (5, 6).

High Polyphenol Olive Oil

To date, clinical studies reporting the impact of high polyphenol olive oil on skin are scarce. However, its strong antioxidant, and ani-inflammatory effects would be expected to positively impact skin health. The Mediterranean diet, with its relatively high olive oil content is connected to enhanced longevity and reduced risk of sickness and death.


Seafood, including fish, shellfish and crustaceans are delicious, and healthy options for those who eat animal derived foods. They are rich in many nutrients including high quality protein, omega-3 fatty acids, and many vitamins and minerals. The omega-3 LC-PUFAs, known for their anti-inflammatory and cardio- and brain-protective effects, are particularly plentiful in fatty, fleshy, saltwater fish including herring, mackerel, sardines, tuna, and salmon. Reports showing the impact of seafood on skin are rare, but the importance of fish derived omega-3 LC-PUFAs for healthy skin is well established.


Turmeric contains polyphenols called curcumins that reliably protect against oxidative stress (17) and reduce inflammation (8). In experimental models, they prevent UVB-induced inflammation and production of enzymes that break down collagen and/or elastin in keratinocytes and fibroblasts. They also reduce skin damage caused by tobacco smoke, an important risk factor for skin cancer (9).

Green Tea

Green tea contains polyphenols that provide strong antioxidant protection for skin (10). Experimental studies show it reduces inflammation (10) and prevents formation of enzymes that breakdown collagen and elastin (11).


Cocoa’s potential to prevent and treat skin diseases is attributed partly to its antioxidant, anti-inflammatory and immune modifying effects that can neutralize oxidative stress. It has shown promise for skin conditions, including cancer, psoriasis, acne, wound healing (12), and atopic eczema (13, 14).

Cruciferous Vegetables

Cruciferous vegetables include broccoli, cauliflower, cabbage, kohlrabi, kale, bok choy, arugula, Brussels sprouts, mustard and collard greens, watercress, turnip, and radishes. They contain a natural antioxidant stimulator called sulforaphane that aids liver detoxification. Fun fact – sulforaphane is an ingredient included in Bend Beauty’s newest product, RESET.


Mushrooms are rich in dietary fiber, essential amino acids (15), selenium, potassium, vitamins B2, 3, and D (16), and many bioactive compounds, especially those benefiting immune health, although the quantity of these compounds differs among different mushroom types (15). Polysaccharides and specific proteins account for most of their immunomodulating and anti-tumor effects, while lipids and phenols provide health-enhancing cholesterol-lowering and antioxidant effects, respectively (18). Some extensively studied medicinal mushrooms include Cordyceps, Reishi and Tremella.

Purple Berries

Did you know that plants produce color partly to protect themselves from the sun? Well, those same intense and beautiful red, purple, and blue hues, can also protect you! The roughly 600 naturally occurring, water soluble, intensely colored anthocyanins, particularly rich in berries, absorb blue-green light and UV rays (19).

They are found in many foods including blueberries, blackberries, raspberries, haskap, strawberries, cherries, chokecherries, currents, purple grapes, beets, red cabbage, and red beans (18).

We challenge you to incorporate some, or all, of these incredible items into your diet frequently and note the changes in your skin over time. You’ll find some of these key ingredients, like omega-3s and sulforaphane, in Bend Beauty skin health supplements.

Bend Beauty products are BBP approved and contain many powerful active ingredients to unlock your skin’s potential and optimize your wellness routine.