Six fall foods that benefit your skin

Fall is in the air. Leaves are falling, the weather is changing… and so is your skin.

Spending time outside before winter arrives, is important for both one's mental and physical health. Many dermatologists agree certain foods are better for your skin than others. Fall farmer’s markets are a great opportunity to obtain these nutrients. But which foods are the best?

Here are six fall foods you can easily grab at a local farmer's market that will help you maintain glowing, healthy skin.

Sweet potatoes

This root vegetable originated in Central America and is one of the oldest vegetables known to man, as they have been consumed from prehistoric times. It wasn’t until the 16th century, sweet potatoes began to be cultivated in the southern United States where they now remain a staple food in traditional cuisine. Eating this vegetable can greatly enhance skin health. This is due to the high content of beta-carotene which can help convert vitamin A which triggers DNA responsible for producing new skin cells. Sweet potatoes also contain high percentages of vitamin C and iron both beneficial for preventing acne and healing the skin from sun damage.


This bright red vegetable may not be a favorite concerning taste-- but health and skin wise, it should be added to your grocery list. Beets contain both betanin and vulgaxanthin. Both compounds are very powerful antioxidants which contain anti-inflammatory and detoxifying properties. They are high in folates, vitamin A and C, iron, potassium, fiber and manganese. These ingredients stimulate cell production and repair, protecting your skin from premature aging and wrinkles. These powerful antioxidants found in beets work together to fight signs of aging and help keep skin appearing youthful and firm.


Eating fruit each day (1.5 cups for women or 2 cups for men) is recommended by the U.S. Department of Agriculture. Consuming apples can boost intake of essential nutrients. The nutrients included are; fiber, mineral potassium, collagen, vitamin C, copper, melanin and vitamin A. All of these nutrients are important for nurturing the skin. Vitamin C helps the body produce collagen, which is a protein found abundantly in the skin. It is a crucial component that assists in maintaining the skin’s waterproof barrier. Copper assists in the production of melanin that helps protect from ultraviolet rays. In addition, melanin makes up essential parts of other tissues including those found in your eyes and hair. Vitamin A, also found in this fruit, helps reduce the risk of skin cancer.


This heavily nutrient dense leafy green contains an impressive amount of potassium, magnesium, calcium, and high levels of vitamin A, K, and C and other minerals. Chard also contains a large amount of dietary fiber, and phytonutrient abilities. This tasty green is enormously rich in biotin, known for powerful connection to skin health. This vegetable also contains carotenoids such as beta-carotene, lutein and zeaxanthin which are crucial for eye health and also contain flavonoids which act as antihistamines and reduce allergic reactions and inflammatory responses.

Pumpkin Seeds

Many vital minerals and vitamins are found in this fall favorite. Pumpkin seeds contain zinc which helps reduce skin aging by helping to maintain collagen levels naturally, sustaining elasticity. Both zinc and selenium assist in the battle to fight acne without the use of harsh chemicals or side effects. Another nutrient contained in this produce is vitamin A. Vitamin A can stimulate skin cell growth and works to repair existing skin damage. Vitamin E helps maintain and heal existing scars and damage while toning. Vitamin E, selenium, zinc and vitamin A are all essential fatty acids found in these seeds. Pumpkin is also known to heal, soothe and moisturize your skin when applied topically.


Squash, including pumpkin, acorn and butternut, contain many nutritional benefits for the skin. These vegetables contain antioxidants such as beta-carotene and vitamin C. These help your body counter the damaging effects of free radicals. This enables your body to fight the signs of aging and other cognitive disorders often triggered by prolonged exposure to these dangerous free radicals. These nutrients also assist in the normalization of oil production in the skin and fight inflammation.

Due to the delicacy of your facial skin, it is often the first part of the body to show nutrient deficiency. Each of the six foods listed hold powerful natural properties which contain benefits for your overall health and skin. While using daily skin care products in important, awareness of what is consumed is important in maintaining and supporting soft, healthy and youthful skin.