10 Plant-Based Foods That Can Boost Your Skin Health

Plant-Based Meal
Plant-Based Meal
Plant-Based Food
Plant-Based Food

Many people are now switching to plant-based foods to maintain a healthy weight and a healthy body. However, it can offer many more things and one such thing is healthy skin. As the largest organ, the skin does an extremely good job at being the protector of our body against everything outside. It is a well-known fact that this organ holds our body together. It keeps us protected from the sun and acts as a shield around us. However, what do we do? We get uncomfortable and angry when our skin wrinkles, blemish or get dry.

Instead of cursing and fighting our skin, we should love and support our skin. So how can we do that? We can ensure nourishment to our skin from the inside by having food items that are rich in nutrients and anti-oxidants. Like said earlier, switching to a plant-based diet can help you have glowing skin. So what makes a plant-based diet different from the normal diet? When having plant-based food items, you are having a more dense nutrient profile.

By consuming plant-based diets, you will have more minerals, vitamins, and other nutrients that are required by your body. A plant-based diet will supplement your body with vitamin C, vitamin A, vitamin E, and antioxidants. All these are necessary for your skin to stay healthy. Moreover, these can help fight free radical damage effectively. Some of the foods that you can add to your plant-based meal plan are discussed below. Make sure to have them to ensure good skin health.

Red Bell Peppers 

You can get the necessary amount of vitamin C in a day by having a cup of chopped bell peppers. One of the studies found that having food items that are rich in vitamin C can help decrease the likelihood of the appearance of wrinkles on the skin.


Kale is a vegetable that is packed with many minerals and vitamins that are great for ensuring not just the health of your skin, but your overall health. Kale is rich in antioxidants like polyphenols, vitamin C, and beta carotene. Some of the antioxidant properties will be lost in the process of cooking, therefore, you need to add both raw and lightly cooked Kale to your plant-based meals.


Oasts are rich in saponins and antioxidants. Saponins are compounds with cleansing properties, so you can both eat oats and spread them on your skin to improve skin health. You can make a face mask with oats or eat in the form of a meal to calm down itchy and inflamed skin.


There is no better source for obtaining omega 3 and omega 6 fatty acids than from walnuts. Having omega 3 fatty acids can help decrease inflammation and can add structure to the membrane of skin cells. This can help lock moisture inside the skin cells and prevent toxins from entering the cells.


Avocados can also help you ensure skin health. There are many healthy monounsaturated and polyunsaturated fats in avocados that can help make your skin soft and supple. Besides, the vitamin E present in avocados has a significant role to play in fighting against free radical damage.

Green Tea

Green tea is packed with antioxidants named catechins that can help fight damage to cells. A study conducted to find the effectiveness of green tea found that women who drank green tea daily for 12 weeks showed an improved flow of blood and delivery of oxygen to the skin. Moreover, they were more protected against damage from UV rays.

Sunflower Seeds 

Sunflower seeds can help you have vitamin E, which is a good antioxidant. Moreover, these seeds are rich in selenium that can improve the free radical fighting abilities of vitamin E. This perfect match can help you fight skin problems easily.


The health benefits of soy are partly due to the isoflavones present in them. Isoflavones are compounds that mimic or block estrogen. As per the experts, having isoflavones from soy can help improve the elasticity of the skin and reduce wrinkles.


Broccoli contains sulforaphane that has anti-cancer and anti-aging properties. Also, broccoli contains lutein that can offer protection to your skin from oxidative damage that can dry out your skin and cause it to wrinkle.

Dark Chocolate 

Many people might be excited to see chocolates on this list. As per the results of a study, women who ate the high-antioxidant cocoa powder for a period from six to twelve weeks showed noticeable improvements in the health of their skin, like decreased roughness, increased hydration, and improved flow of blood. You can add chocolates with 70 to 100% cocoa content to your plant-based diet.

These are some of the food items that you can add to your plant-based meal plan to ensure the health of your skin. See, it is that easy to feed your skin and keep it healthy and beautiful!