The Best Foods for Sensitive Skin

Woman cutting vegetables in a kitchen.

Sensitive skin comes in many forms, such as skin conditions like eczema, keratosis pilaris, rosacea and more. Sensitive skin is easily irritated by many factors. If you have sensitive skin, you likely have noticed your skin reacts heavily to which foods you eat. Processed sugars and junk foods, while fun treats, can be sensitive skin’s worst nightmare, causing all sorts of flare-ups. Foods to avoid if you have sensitive skin can include additives (such as food coloring), sugar, salt, and spicy food. Thankfully, there is also a whole world of foods that fight inflammation and address other concerns, giving your skin all the nutrition it needs.

Asparagus tied together with a piece of string.
Photo by Dani Vincek on Shutterstock


If inflammation is a common problem for you, add several raw stalks of asparagus to the side of your meal. Asparagus contains saponins, anti-inflammatory compounds. This vegetable is also an amazing source of fiber, iron, and folate. Don’t forget to take your daily vitamins by eating some asparagus; asparagus is packed with vitamins A, C, E, and K. Asparagus is low in calories, but high in antioxidants, making it a great addition to a sensitive skin-friendly diet.

Broccoli in a bowl by a wooden spoon.
Photo by MarkoBr on Shutterstock


Broccoli contains almost every ingredient sensitive skin craves. Broccoli is high in the antioxidant kaempferol, which fights inflammation and eases the immune system’s reaction to allergies. This vegetable is rich in vitamins A and C, helping protect your skin from sun damage and repair skin cells. Also in broccoli, you’ll find iron, calcium, and zinc, making this another perfect add-on for your daily meals.

An assortment of berries mixed together.
Photo by Bojsha on Shutterstock


Curb your craving for sweets by snacking on berries! Berries are low in sugar, but high in nutrients. Summer berries are full of antioxidants, helping prevent environmental damage while protecting skin cells. Berries are rich in vitamins C and E, giving your skin the protection, nourishment, and radiance it needs. Not only are strawberries delicious for every summer event, but they also are higher in vitamin C than oranges! For an all-day snack, berries are a perfect choice.

An avocado cut in half sitting on top of a piece of fabric.
Photo by Eugenia Lucasenco on Shutterstock


Everyone’s favorite trendy food, avocado is one of the best-all-around foods. It is great for both your hair and skin, as it is packed with many nutrients. Avocados are high in B vitamins, which aid in calming your skin. Additionally, avocados contain vitamins C and E, protecting your skin from environmental damage and aiding in graceful aging. Oleic acid and chlorophyll in avocados are key for sensitive skin, as they help reduce redness and fight inflammation.

An assortment of colorful peppers.
Photo by AlexeiLogvinovich on Shutterstock


Add some extra flavor to any meal of the day with peppers. Peppers are high in antioxidants and vitamins B and C, which we love for their amazing skin benefits. Peppers are also high in carotenoids, including over 30 different types! Carotenoids protect your skin against damage from UV blue light, and they also support a healthy immune system. Finally, peppers contain sulfur, supporting collagen production.

Leafy greens in an aluminum bowl.
Photo by Ekaterina Kondratova on Shutterstock

Leafy Greens

Last but not least, leafy greens are easy to add into any meal, and your skin will surely thank you for it. Another anti-inflammatory favorite, leafy greens are rich in vitamin K. Also in leafy greens, you’ll find vitamins A, B, and C, as well as many antioxidants. Whether you add these to your smoothie, salad, or the side of your plate, leafy greens are one of the best foods for sensitive skin.

A sensitive skin-friendly diet is nowhere near boring or bland, especially with these tasty foods. No matter how they are incorporated, sensitive skin can greatly benefit from these healthy powerhouses.

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