The ‘Eat Your Skincare’ Trend Is Backed by Experts—Here's What to Eat for Glowing Skin

It's no secret that when you eat well, you feel well—but did you know the same applies to how your skin looks? TikTok's latest "Eat Your Retinol" skincare trend offers a viral new approach, and experts agree it can enhance your complexion over time.

The trend centers around consuming vitamin A-rich foods to get the glow from the inside out. And in particular, one viral video touts a flavorful carrot salad packed with nutrient-rich ingredients like sesame oil, lime juice, and green onion. We spoke to a registered nutritionist and a dermatologist to break down the trend, share its skincare benefits, and learn what other foods you can incorporate into your diet to "eat your skincare."

How to "Eat Your Skincare"

The TikTok trend has been gaining traction online, with many creators sharing how they make simple, skin-boosting dishes. One video by @lainiecooks has more than 944,900 views and 67,200 likes, with the caption: "Because eating your skincare is worth the hype."

In the video, she shaves four large carrots into ribbons and mixes in minced garlic, lime juice, coconut aminos, rice vinegar, sesame oil, chopped green onion, toasted sesame seeds, and a pinch of salt and pepper. She ends the video describing the salad as "crunchy and totally addictive," which helps explain its viral appeal.

What the Experts Say

The ingredients included in the carrot salad provide a variety of skin-boosting benefits. "Skincare always starts within," says Johanna Salazar, registered dietitian nutritionist and founder of  Healing Nutrition. Much of the recipe's benefit comes from the carrots, high in beta-carotene, a form of vitamin A that promotes skin-boosting properties. For our bodies to properly absorb vitamin A, it has to be paired with a fat; in this recipe, it's sesame oil. "The garlic and green onions provide a great prebiotic that feeds the bacteria in our gut," says Salazar. "A happy gut leads to healthy skin."

Lime juice adds vitamin C to the dish, which is essential for collagen production. Sesame seeds, sprinkled on top, provide fiber that helps keep skin glowing. They also contain vitamin E, an antioxidant that also boosts skin, says Salazar.

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Skin Supporting Foods

There are many foods you can incorporate into your diet to support skin health. The secret to eating your skincare is maintaining a well-balanced diet that includes all the vitamins, minerals, fats, and antioxidants your skin needs to look its best. In addition to the viral recipe trend, experts also shared several fruits, vegetables, and healthy fats that promote glowing skin.

Dark-Colored Fruits

Adding berries to your diet is a powerhouse fruit that promotes healthy skin from within. Dr. Carolyn Jacob, founder and director of Chicago Cosmetic Surgery and Dermatology, recommends eating blueberries, blackberries, strawberries, raspberries, and cranberries to promote healthy skin. "Berries are filled with antioxidants that help reduce oxidation, which can cause aging of the skin," says Salazar. In addition to berries, Salazar says that red grapes also have a potent component of resveratrol, which can help make skin look great.

Leafy Greens and Vegetables

Dark greens like kale, Swiss chard, and spinach are rich in vitamin C, which boosts collagen production in the skin, says Salazar. Other vegetables, such as peas, cauliflower, broccoli, and mushrooms, help slow skin aging by stabilizing melanogenesis—a process the skin undergoes to produce pigment and protect itself—according to Dr. Jacob.

Healthy Fats

Avocados, nuts, and seeds—especially walnuts and flaxseeds—provide healthy fats and omega-3s that reduce inflammation and maintain skin moisture and elasticity. Meanwhile, hydration from daily water intake keeps the skin vibrant, says Salazar. If you don't already include nuts and seeds in your diet regularly, try adding them to your favorite salads, smoothies, or morning oats.