5 Protein-Rich Foods to Eat for Healthy Skin

White and brown eggs in a basket.

A well-balanced diet is crucial for maintaining healthy, clear skin. When considering a balanced diet, consuming enough protein is something to make a priority. Whether you eat meat or follow a plant-based diet, there are many adequate sources of protein to fuel your body. Protein makes up the building blocks for organs, muscles, hormones, muscles, and, of course, your skin.

Because protein is such a major component of skin tissue, keeping protein-rich foods in your diet regularly will help you achieve, and maintain, strong, elastic, clear skin. Protein contains two amino acids, L-lysine and L-proline, which help support the body’s production of collagen. If you’re wanting to improve your skin’s overall health, keep reading to learn which protein-rich foods you’ll want to keep on your plate.


A breakfast staple, eggs are a great protein-rich food. Whole eggs are rich in many vitamins, healthy fats, antioxidants, and other nutrients. If you’re looking to reduce your calorie intake, but increase your protein intake, opt for egg whites rather than a whole egg. Egg whites are entirely made up of protein, making it a quick and easy source of protein. Enjoy eggs however you prefer with some antioxidant-rich fruits for a skin-enhancing breakfast each morning.

Almonds inside of a cloth bag.
Photo by Ignacio F


If you can’t help but snack throughout the day, then almonds are the perfect protein-rich treat for you. Rich in fiber, vitamin E, manganese and magnesium, just a handful of almonds can keep you full until you’re ready for your next meal. To add a little more protein to a standard meal, top your cereal, oatmeal, smoothie bowl, salads, and many more recipes with sliced almonds.

Greek Yogurt

Greek yogurt is great for just about any time of day, as you can use it for smoothies, dips, baking, or enjoy it by itself. This thick yogurt is extremely creamy and high in various nutrients, keeping you full for hours and your skin glowing all day. Greek yogurt is high in vitamins B2, B6 and B12, all working to protect your skin and give it a natural radiance. Enjoy Greek yogurt by itself with your favorite fruits or use it to add extra moisture to your next baking recipe.

Pumpkin seeds scattered on a wood table.
Photo by Susana Martins

Pumpkin seeds

Similar to almonds, pumpkin seeds are a great snack or topping. Pumpkin seeds are high in protein, iron, magnesium, and zinc. Zinc is an incredible ingredient for keeping your skin clear, making pumpkin seeds a great addition for clear and strong skin. Toss some onto your next salad or quinoa bowl for a tasty addition of protein.


Salmon is known to be an amazing meal for hydrated, strong skin. Salmon contains a high concentration of omega-3 fatty acids, which reduce inflammation and keep the skin hydrated. Salmon also is high in vitamin E and zinc, keeping your skin hydrated and clear. Packing a protein punch, salmon is a great dinner to enjoy often.

Especially with more time at home, it’s important to make sure your body is being properly nourished and fueled. Fill your plate with these protein-rich foods to stay full, have more energy, and maintain healthy skin!

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