“How to Maintain Healthy Skin” with Dr. Bobby Awadalla (8 of 9)

“How to Maintain Healthy Skin” with Dr. Bobby Awadalla (8 of 9)

Keep reading for tips on how to maintain healthy skin from a Board Certified Dermatologist!

Tip 8 for Healthy Skin: Diet

The next thing we need to talk about is diet. Diet is very important. Most of us have been taught from the skin care industry that the only way to fix the skin is through topical preparation. Or, something that we put on the outside of our skin. And that’s just because that is what we have done for so long.

When we want things for our skin, we go to the cream or the lotion or the gel aisle and we look for something that we can put on our skin. However, when we started this conversation we said that the skin is actually the biggest organ in the body. And just like every other organ, it has a blood supply. It needs blood to come in and bring oxygen and nutrients. And so we can naturally bring in foods that have vitamins that are great for the skin from the inside out. So foods are very important.

Vitamins A, C, and E

I recommend foods that are high in Vitamin A, C, and E for the skin. Vitamin A can be found in carrots and, like a retinoid, it helps decrease dark circles on the skin. It also helps decrease the appearance of wrinkles and it’s very important for that aspect. Vitamin C is also very important because it’s an antioxidant and it helps boost collagen. It can greatly increase the amount of new collagen that gets produced in your skin. That can be found in sweet peppers (green and yellow sweet peppers) which have a high proportion of Vitamin C. Vitamin E is the antioxidant that works with Vitamin C, so they work together and you actually need both of them. And so Vitamin E helps balance Vitamin C. They replenish each other as they’re fighting free radicals. Vitamin E can be found in dark leafy vegetables and you can augment your diet with Vitamin E and that will help with the antioxidants from the inside.

Omega 3’s

Omega 3’s are very important for your skin and were shown in a clinical study to actually increase sun protection in your skin. They can actually provide sun protection. And they’re also a very good source of fats for the cell membrane and help the skin stay healthy. And we all know that salmon is a very popular source of Vitamin E. Flaxseed oil is another one.


There are a lot of antioxidants in berries like blueberries and raspberries. Pomegranates are a great source of antioxidants. Dark purple grapes actually have resveratrol which is a very powerful antioxidant for your skin and those can help in different ways. It will function differently and have different effects and those are all very healthy for your skin.

In fact, we always say to have a diet that has every color in the rainbow. So you’ll eat every color in the rainbow every day. And that way you will know you’re getting a good variety of fruits and vegetables in your diet. That not only helps internally, but also helps your skin dramatically.


About Dr. Bobby Awadalla

Bobby Awadalla, MD, is a Board Certified Dermatologist. He belongs to The American Academy of Dermatology, The American Society for Dermatologic Surgery, and The American College of Mohs Surgery. He earned his medical degree with honors from Drexel University College of Medicine. Dr. Awadalla then went on to become chief resident at Virginia Commonwealth University. He honed his skills in Mohs micrographic surgery, a tissue-sparing skin cancer removal and facial reconstruction procedure, and other cosmetic dermatology procedures as a fellow at Methodist Hospital/Weill Medical College of Cornell University in Houston. He has also published numerous papers in the field of dermatology. Dr. Awadalla currently practices at Coast Dermatology & Laser Surgery Center in Laguna Beach, CA.