11 Mediterranean Diet Secrets for Radiant Skin and Hair

Bell Peppers

Bell peppers are delicious and one of the best vitamin C-rich foods, providing 95mg — almost 100% of the recommended value — in half a cup.


High-water foods help you stay hydrated since every cell in your body needs water to function correctly. Two cups of diced watermelon equals a full cup of water and can support skin hydration and suppleness.


Omega-3s and other necessary fatty acids improve skin health. These polyunsaturated fats help skin function and look. Essential fatty acid insufficiency can cause skin scaling and dryness.


Kefir, a thin yogurt-like fermented milk drink, is familiar. This fermented drink contains several probiotics that balance the gut microbiota.


Omega-3 fatty acids are abundant in walnuts, more so than most other nuts. They have more polyphenols, which fight inflammation and free radicals, than most tree nuts and peanuts.


Berries are sweet, refreshing, and full of fiber, antioxidants, and vitamin C, which support good skin. Strawberries shine, with 1/2 cup of sliced strawberries providing 49 mg, or 50% of the recommended intake.


Vitamin C is highly effective at producing collagen, a protein that promotes skin suppleness. Dermatologist Lauren Ploch, MD, MEd, FAAD says a vitamin C-packed kiwi can give 141% of your daily dose and help prevent wrinkles as you age.


Red, green and black grapes include a mix of ellagic acid and resveratrol, two substances that help counteract oxidative stress. 


Lycopene, a skin pigment, protects tomatoes from photodamage. This antioxidant won't replace sunscreen, but dermatologist Rajani Katta, M.D.


Beta-carotene in mangoes helps skin heal, stay smooth, and prevent wrinkles. They're rich in vitamin A, which protects and regenerates cells.

Olives & Olive Oil

Olive oil, a Mediterranean staple, has monounsaturated fats and antioxidants like vitamin E that benefit skin, hair, and nails. Olives and olive oil include polyphenolic chemicals that may protect cells and increase blood flow.

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