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5 Foods You Need For Your Skin

5 Foods You Need For Your Skin

3 minute read

For an optimized skin care regimen both what you eat and drink are critical to the health of the skin. Below are some of the top foods your diet should include.

Compound: Omega-3 

Foods: Mackerel, Salmon, Sardines, Flaxseed, Chia seeds. 

Divided into 3 types; alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA) foods like sardines and seeds can reduce the effects of UV damage on the skin. One study showed that 4 grams of EPA (sardine oil) for 3 months increased their resistance to sunburns by 136%, while no significant changes were observed in the placebo group[1].

Compound: Polyphenols (flavonoids, quercetin, catechins)

Foods: Berries, herbs and spices, Cocoa Powder, vegetables

Polyphenols are powerful antioxidants. In this role, they prevent or reverse damage in your cells caused by aging, the environment, and lifestyle habits. A lack of polyphenols isn’t associated with specific side effects. But they’re regarded as “lifespan essentials” for their potential to reduce your risk of chronic diseases.

Find out how GOA’s Skin Booster can provide polyphenols to your daily routine.

Compound: Water

A 2007 study in the International Journal of Cosmetic Science took an in-depth look at the effects of long-term water intake on skin health. The study found that drinking 2.25 liters (9.5 cups) of water every day for four weeks altered skin density and thickness. Not only that; water helps with digestion, circulation, and absorption and even rids the body and skin of toxins. You gotta have it. Drink it.

Tip: For those that don’t like water (like me), squeeze out some lemon juice (real) and add washed lemon peel zest to the water. The limonene in the peel can also support UV protection in the skin[2] while making the water taste great.

Compound: Monounsaturated fatty acids

Foods: Olive Oil, Avocado Oil, Macadamia Nuts

These fatty acids can reduce oxidative stress, insulin resistance, and related inflammatory processes and may protect from skin photoaging (aging from the sun). 

Compound: zinc

Foods: Oysters, Mushrooms, Spinach

Zinc is an essential mineral that is required for cell growth, division, immunity, hormone production, wound healing, thyroid function, blood clotting, and eye health. Check out what your recommended daily value is for your body.

With the constant damage to the skin we get from our lifestyles we forget that healthy skin also comes from the inside. With a solid skincare routine while having a great diet there is a very big chance that you will be seeing a huge improvement not only in your appearance but in overall health and well-being. Learn more about how each product in GOA’s collection can become part of that solid skincare routine.


1. Carcinogenesis, 2003 May;24(5):919-25. doi: 10.1093/carcin/bgg038.

2. Nutr Cancer. 2000;37(2):161-8. doi: 10.1207/S15327914NC372_7.

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