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You have already heard a lot about plant-based diet and you probably considered implementing it for a certain period of time in a bid to lose weight. But, plant-based diet has a wide range of other benefits, including skin health. When reading health magazines or browsing through said websites, you can notice they promote for healthy diet plans as one of the most important aspects of healthy skin. Plant-based diet is one of the healthiest diets out there and this article will discuss its healthy diet benefits for skin health.

Plant-Based Diet Beneficial For Skin Health – Is It True?
Plant-Based Diet Beneficial For Skin Health

What Does Science Say?

The team or researchers from University of St. Andrews in Scotland conducted a study which involved 35 college students whose average age was 21. All participants had to complete food frequency questionnaires in which they described how often they ate some foods during all 3 sessions of 6-week course of the study. On average, participants ate 3.5 servings of fruits and vegetables a day.

Additionally, team of researchers also measured each participant’s skin tone at 7 locations on their body such as cheeks, shoulders, and forehead. After six weeks, scientists noticed that people who increased daily servings of fruits and vegetables showed more redness and yellowness of the skin associated with healthy glow and radiance.

Results of this study were published in the journal PLoS ONE and they showed that rosy-looking, healthy skin is definitely linked with higher intake of fruits and vegetables.

But, why it happens? Researchers point out that carotenoids (yellow, red, and orange pigments in fruits and veggies) play a major role in our skin tone.

Plant-Based Diet and Skin

Plant-Based Diet and Skin

Plant-Based Diet and Skin

This study isn’t the only proof that plant-based diet benefits for our skin are unquestionable. People who make a transition from the typical Western diet to plant-based diet always report skin health as one of many changes that occurs after just one week of eating only fruits and vegetables.

Yahoo Beauty interviewed New York Times best-selling author of Gorgeous for Good, Sophie Uliano who wrote about plant-based diet in her book. Sophie reveals that plant-based diet solves about 90% of your skin problems. Unlike dairy products and meat, unprocessed plant-based foods contain a wide array for healthy skin diet, vitamins, minerals and antioxidants; all of which are needed for healthy glow.

Sophie also stated that since she has switched to this diet, her skin never looked better. However, she also added that although plant-based diet is extremely beneficial for our skin it should still be as natural as possible. You shouldn’t use processed, sugary, or refined ingredients to make your meals.

Skin problems that can be relieved effectively with this diet include:

  • Rosacea
  • Skin sensitivity
  • Irritation
  • Redness
  • Inflammation

Furthermore, avoiding dairy products will eliminate puffiness and bags under eyes. Besides skin-healthy vitamins and other nutrients, plant-based diet gives us healthy glow in other ways as well. For example, the diet is rich in fiber which is essential for proper digestion and detoxification of the body. When your body gets rid of toxins on daily basis, your skin starts to show that healthy glow. explains that fruits and vegetables are abundant in Vitamins C and E which are powerful antioxidants that inhibit and destroy free radicals. These vitamins slow down formation of wrinkles and are helpful for hyperpigmented patches and age spots that occur due to long-term sun exposure.

The zinc that is found in beans is beneficial for treating zits and reduces inflammation thus preventing pimples and awkward redness. Vegan protein sources such as tofu, nuts, and beans prevent acne breakouts. On the other hand, healthy fats such as avocado oil, olive oil, or coconut oil keep your skin moisturized and nourished.

Fruits and Vegetables for Healthy Skin

  • Apples – Rich in Vitamin C that fights free radicals and slows down premature aging
  • Beetroot – A rich source of anthocyanins (powerful antioxidant). Antioxidants, vitamin A, vitamin B-6, and iron are all found in beetroot. Beetroot benefits include protecting the liver from inflammation and oxidative stress while also improving the liver’s capacity to eliminate toxins from the body.
  • Carrots – High in beta carotene which your body converts to Vitamin A that gives your skin its healthy glow
  • Lemon – Improves synthesis of collagen
  • Pumpkin seeds – Improve skin tone and control oil production
  • Berries – Rich in antioxidants
  • Tomato – A great source of lycopene which has anti-aging properties
  • Spinach – Great source of Vitamins B, C, E as well as potassium, magnesium, iron, calcium that are skin health essentials
  • Walnuts – Gives smooth skin, brighter eyes, healthy hair, and stronger bones.
  • Kiwi – Rich in antioxidants, keeps your skin tight and firm
  • Sweet potatoes – Rich in beta carotene that has anti-aging properties.


Plant-based diet is extremely beneficial for overall health and wellbeing. Another benefit of this diet is the fact it makes your skin plump, smooth, hydrated, and restores the healthy glow. Plant-based diet is versatile which means you can eat delicious meals that are healthy at the same time and improve overall skin tone in the most natural manner.

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2 Sources

We review published medical research in respected scientific journals to arrive at our conclusions about a product or health topic. This ensures the highest standard of scientific accuracy.

[1] Infraorbital Dark Circles
[2] Zinc and its importance for human health


Sam Kramer is a Registered Dietitian, Licensed Dietitian Nutritionist, Six Sigma Green Belt Certified, and Certified Sports Nutritionis