Maureen’s Six Favorite Foods for Healthy Skin (if you suffer from skin rashes)

What you eat plays a role in your overall health and that includes skin health. A diet rich in nutrients can be very beneficial when rebuilding healthy skin. That’s why I want to share my favorite “superfoods” for building and repairing skin that is compromised or burdened with rash or dryness.

Strive for foods that are organic and not processed. When choosing foods, always think about options that are rich in vitamins and nutrients. Foods containing high nutrients are critical in maintaining healthy skin function and provide hydration, anti-oxidants, and anti-inflammatory benefits.
This will assist in countering dryness, irritation, itching, redness and acne.

So, here are my top six super foods I recommend incorporating into your diet for glowing and healthy skin.


I love flax as it is rich in Omega-3s. Omega-3 fatty acids are an important part of cellular membranes and known for its benefits to suppressing inflammation in the body and skin. Flax is one of the best sources for Omega-3 and also contains Omega-6 fatty acid. Studies have shown that taking a flax supplement just 12 weeks resulted in improvement with dry and sensitive skin.


Skin health and gut health are closely related. Research shows that your gut microbiota (good microbes) is directly linked with three skin disorders: acne, atopic dermatitis, and psoriasis. Gut microbes do so much for your body and it is important to have enough healthy microbes to keep the immune system healthy as well your skin. So, how does ghee play a part in all of this. Ghee is clarified butter where the sugars and milk proteins have been removed. What makes ghee a winner is that it contains beneficial skin food called butyrate.

I typically suggest two to four tablespoons of ghee daily. It can be used as a tasty spread or for cooking and baking. Always make sure you look for organic ghee from grass fed cows to get the richest source of nutrients possible.


Of course, the favorite of all is this delicious, high-nutrient fish. Another Omega-3 powerhouse, this food is great for eczema and other allergy related issues. The Omega-3s and DHA are key as both of these fatty acids are impressively anti-inflammatory. Fish oil supplements are an option, but eating real food is always preferred, and salmon is one of the best foods you can eat to fuel beautiful skin. It’s the ideal anti-acne diet. Also, don’t forget to eat the skin and go for the wild-caught salmon. Eating salmon two to three times per week is extremely beneficial.


Oatmeal is not only great for healthy skin when consumed, but also can be used topically to reduce redness, itching, and atopic dermatitis. It is also great for moisturizing. Oatmeal’s starches and beta-glucans are responsible for its protective and moisturizing abilities. Many of my clients with chronic skin problems have gut issues and working on this has many benefits to correcting these conditions.


Vitamin C helps maintain healthy skin and prevent free-radical damage, and it also promotes collagen formation in the skin. It also is a powerful antioxidant that neutralizes damaging exposure to UV light and environmental pollutants. Vitamin C is also important to wound healing and skin regeneration. Beets are a great source for vitamin C and, when prepared correctly, are quite yummy!

Sweet Potatoes

Vitamin A is crucial to healthy skin function. Sweet potatoes contain two essential vitamins, both A and E, which are very crucial to keeping the skin healthy, glowing, and supple. Its high levels of beta-carotene means sweet potatoes benefit the skin by fighting free radicals that cause skin aging and rashes.