10 Fall Foods That Support Healthy, Glowing Skin

Fall brings cooler temperatures, shorter days, and an entirely different selection of foods to the grocery store and farmers market.

It can also bring changes to your skin.

Cooler, drier air and indoor heating can leave skin feeling dry, tight, or less vibrant than it did during the humid summer months. While adjusting your skincare routine can help, what you eat matters, too.

Healthy skin reflects overall wellness—embrace seasonal autumn ingredients to supply your body with essential nutrients.

Your skin needs protein, healthy fats, vitamins, minerals, antioxidants, and adequate hydration to function at its best. Fortunately, fall happens to deliver plenty of foods that provide them.

At BetterMe Rx, we believe healthy skin is another reflection of overall health. Here are 10 foods to add to your fall menu that can help support your skin from the inside out.

1. Pumpkin

Pumpkin isn't just for lattes and pie.

Its bright orange color comes partly from beta-carotene, which your body converts into vitamin A. Vitamin A plays an important role in normal skin cell growth and maintenance.

Plain pumpkin puree is surprisingly versatile. Stir it into oatmeal or Greek yogurt with cinnamon, blend it into a smoothie, or add it to soups.

Just remember that pumpkin-flavored and actual pumpkin aren't always the same thing. A pumpkin-spice pastry may taste like fall, but it won't necessarily deliver the same nutritional benefits.

2. Sweet Potatoes

Sweet potatoes are another excellent source of beta-carotene.

They're also easy to prepare. Roast cubes with a little olive oil, bake a whole sweet potato as a side dish, or prepare extra at dinner and add them to lunch the next day.

Try pairing them with a source of protein and other colorful vegetables for a satisfying fall meal.

3. Apples

There's a reason apples are synonymous with fall.

Apples provide fiber, vitamin C, and plant compounds with antioxidant properties. Vitamin C is particularly important because your body needs it to make collagen, a protein that helps give skin its structure.

For a satisfying snack, pair apple slices with peanut or almond butter. You'll get carbohydrates and fiber from the apple along with some protein and healthy fats from the nut butter.

4. Pears

Pears sometimes get overshadowed by apples, but they deserve a place in your fall fruit bowl.

They're a good source of fiber and provide vitamin C and other plant compounds. They're also naturally sweet, which makes them an easy alternative when you're craving dessert.

Try a sliced pear with walnuts and Greek yogurt, or add one to oatmeal in the morning.

5. Carrots

Carrots deliver another dose of beta-carotene and make one of the easiest grab-and-go vegetables.

Pair raw carrots with hummus for a snack, roast them alongside dinner, or add them to soups and stews as the weather cools.

And you don't need enormous amounts. Eating a varied diet with plenty of different colorful fruits and vegetables is more important than loading up on any single "superfood."

6. Winter Squash

Butternut, acorn, delicata, and other winter squash start showing up everywhere in fall.

Their orange and yellow colors signal the presence of carotenoids, and many varieties also provide vitamin C.

Roast squash with olive oil, add it to soups, or combine it with quinoa, greens, and chicken for a hearty fall bowl.

7. Dark Leafy Greens

Summer doesn't get to claim all the salads.

Spinach, kale, Swiss chard, and other dark leafy greens provide a range of nutrients, including vitamins A and C and numerous antioxidant plant compounds.

If cold salads become less appealing when the temperature drops, use greens in warm dishes instead. Add spinach to eggs, stir kale into soup, or sauté greens with olive oil and garlic as a side dish.

8. Walnuts

Healthy skin needs fat.

Walnuts contain polyunsaturated fats, including plant-based omega-3 fatty acids. They also provide protein and other nutrients that make them an easy addition to a balanced diet.

Sprinkle walnuts over oatmeal or Greek yogurt, add them to a pear snack, or keep a small portion handy when you need something in the afternoon.

9. Salmon

Salmon may not scream "fall," but it deserves a spot on this list.

Fatty fish such as salmon provide omega-3 fatty acids, which are important components of a balanced diet and help support normal skin function. Salmon also provides plenty of protein, which your body needs to build and repair tissues.

Pair it with roasted sweet potatoes, Brussels sprouts, or winter squash and suddenly it feels very much like a fall dinner.

10. Eggs

Healthy skin isn't fueled by fruits and vegetables alone.

Eggs provide high-quality protein along with several vitamins and minerals. Protein supplies amino acids your body uses to build and repair tissues, including skin.

Eggs are also one of the easiest foods to incorporate into a busy day. Have them at breakfast, keep hard-boiled eggs ready for a snack, or make an omelet with spinach and vegetables for a quick dinner.

Don't Forget What's in Your Glass

Eating nutritious foods is only part of the equation.

Once summer heat disappears, many of us naturally drink less water. But your body still needs fluids throughout the day, and cooler, drier air combined with indoor heating can leave skin feeling especially dry.

Water is an obvious choice, but it isn't the only one.

Unsweetened herbal tea can be especially appealing during cooler weather. Soups and broths provide fluids, and fruits and vegetables contribute to your overall fluid intake as well.

Rather than waiting until you're extremely thirsty, make hydration part of your regular routine throughout the day.

Build a Skin-Friendly Fall Plate

You don't need to eat all 10 foods every day.

Instead, think about variety.

A simple fall dinner might include:

Protein: Salmon or chicken

Color: Roasted sweet potatoes and Brussels sprouts

Healthy fat: A little olive oil or walnuts

Hydration: Water or unsweetened tea

Dessert could be as simple as a sliced apple or pear.

Over the course of the week, rotate different fruits, vegetables, proteins, whole grains, nuts, seeds, and healthy fats onto your plate.

Your skin benefits from the overall pattern of your diet, not one magical ingredient.

What You Do Outside the Kitchen Matters, Too

Nutrition is only one piece of healthy skin.

As fall arrives, consider making a few seasonal adjustments to the rest of your routine.

Continue wearing broad-spectrum SPF 30 or higher on exposed skin when you're outside. UV exposure doesn't disappear when summer ends.

Keep showers warm rather than extremely hot, since very hot water can contribute to dry skin. Moisturizing after bathing can help retain moisture, and a humidifier may be useful once indoor heating starts making the air in your home particularly dry.

Quality sleep, regular exercise, managing stress, and avoiding smoking also support your overall health, which includes your skin.

The BetterMe Rx Perspective

At BetterMe Rx, we believe looking and feeling your best starts with taking care of your whole body.

There isn't one food, supplement, skincare product, or healthy habit that does everything. The choices you make consistently work together.

So embrace what's in season. Roast the squash. Slice the apples. Add some greens to dinner. Keep drinking your water even when it's no longer hot outside.

Your fall grocery list can do more than make dinner taste good. It can be another simple way to give your body, and your skin, the nutrients they need to stay healthy.