I’m sharing 10 foods that hydrate skin: from avocados to blueberries, these nutrient-rich foods aid in glowing skin!
Despite living in the South, my skin type tends to lean on the dry side. How do you know if you have dry skin? Aside from flakes or redness, a tight feeling right after cleansing is a key sign. My face, particularly my chin and mouth, feel SO tight after a shower. If I don’t do my skincare right away, it feels awful!
Having chronically dry skin can sometimes result in increased irritation and redness, so I’m always on the hunt for ways to keep my skin healthy and well-hydrated. Obviously, a good skincare routine can play a huge role in that. I’m loving the waterless skincare I switched to this summer by Oliveda. It’s the most hydrating I’ve ever used.
How do you know if you have dehydrated skin?
Dehydrated skin often feels tight, rough, or itchy and may appear dull or flaky. Unlike dry skin, which lacks oil, dehydrated skin lacks water and can affect all skin types—even oily ones. A common sign is an increase in fine lines, especially when making facial expressions, and a loss of plumpness or elasticity. You might also notice your makeup doesn’t sit well, or it begins to crack or cling to dry patches.
A simple way to test for dehydration is the “pinch test”: gently pinch your cheek—if the skin doesn’t bounce back quickly, it may be dehydrated. Environmental factors like weather, diet, caffeine, and alcohol consumption can all contribute to this condition.
What To Drink To Hydrate Skin?
I’m also a huge proponent of nourishing your skin from the inside out. Drinking lots of water is certainly key! You can also focus on eating foods that hydrate the skin and can help strengthen the skin’s barrier to keep it healthy. You don’t have to drink 100 glasses of water a day – all liquids and watery foods count towards your hydration!
Try These Best Drinks to Hydrate Your Skin
- Water: Essential for hydration; add lemon, cucumber, or mint for extra antioxidants.
- Coconut Water: Packed with electrolytes to support skin cell function.
- Aloe Vera Juice: Soothes and hydrates with vitamins and enzymes (choose pure, unsweetened).
- Green Tea: Full of antioxidants that reduce inflammation and protect skin.
- Cucumber Juice: High water content + silica = better elasticity and hydration.
- Bone Broth: Rich in collagen and amino acids that help skin retain moisture.
- Fruit + Vegetable Juices: Carrot, beet, and spinach juices provide skin-loving vitamins A and C.
- Herbal Teas (Hibiscus, Rose): Hydrating and antioxidant-rich.
- Chia Seeds in Water: Hydrating with omega-3s and fiber for skin support.
Avoid: Alcohol, sugary drinks, and too much coffee — they dehydrate and inflame the skin.
Today, I’m sharing a list of 10 foods that are good for your skin to help you achieve healthy, glowing, and well-hydrated skin.
10 Foods That Hydrate Skin
Foods play a crucial role in improving skin health by supplying the nutrients needed for repair, hydration, and protection.
- Antioxidant-rich foods like berries, leafy greens, and citrus fruits help combat free radicals that cause premature aging.
- Healthy fats from sources like avocados, nuts, and fatty fish provide essential omega-3 fatty acids, which keep the skin moisturized and support its barrier function.
- Protein-rich foods contribute to collagen production, vital for maintaining skin elasticity and firmness.
- Water-rich fruits and vegetables like cucumbers, watermelon, and tomatoes help keep the skin hydrated from within.
A balanced, nutrient-dense diet can visibly enhance skin tone, texture, and overall radiance.
Cucumbers
- Cucumbers are high in water content, making them excellent for improving skin hydration.
- Benefits: Their high water content helps hydrate your skin from the inside out, while also providing antioxidants that combat free radicals.
- Try my Healthy Cucumber Salad recipe.
Avocados
- Avocados are rich in healthy fats and omega-3 fatty acids.
- Benefits: These essential fatty acids help maintain the skin’s protective barrier, keeping it hydrated and combating dry skin.
- Try my Smashed Avocado Salad Dressing recipe. Olive oil is a bonus fat in this dressing!
Sweet Potatoes
- Sweet potatoes are packed with beta carotene and are rich in vitamins A and C.
- Benefits: Beta carotene helps protect the skin from free radicals, while vitamins A and C promote skin health and hydration.
- Try my Perfect Baked Sweet Potato Fries recipe.
Salmon
- Salmon is a good source of omega-3 fatty acids.
- Benefits: Omega-3 fatty acids have anti-inflammatory properties that protect the skin and improve hydration by strengthening skin cells.
- Try my Salmon Buddha Bowl recipe and any recipes that have fatty fish like sardines!
Oranges
- Oranges are fresh fruits rich in vitamins C and water content.
- Benefits: A good source of vitamin C is crucial for collagen production, which helps keep the skin firm and hydrated.
- Try this Mango Orange Banana Sunrise Smoothie recipe.
Spinach
- Spinach is a nutrient-dense leafy green rich in vitamins and minerals.
- Benefits: It provides a wealth of antioxidants and is high in water content, which helps hydrate your skin and combat dry skin.
- Try my Mint Smoothie recipe (with spinach!).
Walnuts
- Walnuts are a good source of healthy fats and essential fatty acids.
- Benefits: They help maintain the skin’s protective barrier and keep it hydrated and supple.
- Try my Toasted Coconut Walnut Butter recipe.
Bell Peppers
- Bell peppers are vibrant vegetables rich in vitamins A and C.
- Benefits: These vitamins are essential for maintaining healthy skin and improving skin hydration, while their water content helps keep skin cells plump.
- Try this Cucumber & Bell Pepper Salad recipe.
Tomatoes
- Tomatoes are fruits rich in vitamins C and E.
- Benefits: They protect the skin from damage caused by free radicals and help maintain skin hydration due to their high water content.
- Try this Easy Tomato Salad recipe.
Blueberries
- Blueberries are food rich in antioxidants that help fight free radicals.
- Benefits: Their high water content and vitamins help hydrate your skin and improve its overall health, combating dryness and promoting a glowing complexion.
- Try this Blueberry Smoothie Bowl recipe.
Boost your skin with these glowy skin picks!
pei says
I have the condition Sjogrens syndrome which causes dryness in the body including eyes and mouth so it is important for me to have a diet with fruit and vegetables. Reducing meat and dairy helps to avoid dehydration as they need a lot of water to digest. Extreme seasonal changes can affect my skin from summer, it turns quite dry and from winter, it becomes drier when being indoors with heating. Drinking water regularly is also important.