Best foods for healthy skin

Healthy food items | food for healthy skin

Eat Your Way To Radiant Skin: 10 Foods For Healthy Skin 

Food is something that provides the required nutrients to the body. Nutrients are substances that provide energy for activity, growth and all functions of the body such as breathing and digesting food and help in keeping the body warm. In addition, it also assists in the growth and repair of the body which in turn keeps the immune system healthy. Nutrition is very important for maintaining health. An unhealthy intake of this could cause weight gain, and damage organs such as the heart, liver etc.

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There are different types of nutrients. They are:

Macronutrients: We need to consume these in large amounts. They are:

  • Carbohydrates
  • Fats
  • Proteins

Micronutrients: We need to consume these in small amounts. There are many of these which lack in the diet but the most common ones are:

  • Minerals which include iron, iodine and zinc
  • Anti-oxidants such as vitamins A, B, and C

Best foods for healthy skin 

It is extremely necessary to eat healthy since it affects the health and ageing of the skin. Consuming certain food could have adverse effects on the skin. For example, a large intake of oily and sugary food causes severe acne breakouts.

Along with maintaining a healthy skin diet, overall hygiene is also quite necessary. Adequate water should be taken every day for glowy and healthy skin. The following are some of the finest food for glowing skin:

1. Fatty fish

Fish rich in fats such as salmon, mackerel and herring are excellent for achieving healthy skin. They are a rich source of omega-3 fatty acids which are an essential component to maintain healthy skin. It keeps the skin thick, supple and nourished. Moreover, omega-3 acid deficiency is a cause of dry skin.

This fatty acid also reduces inflammation which triggers acne and redness. It also makes the skin less sensitive to the sun’s harmful UV rays. Fatty fish is also a source of vitamin E, an essential anti-oxidant for the skin. It is an essential component to help protect skin against damage from free radicals and inflammation.

Seafood is also rich in protein which is needed to maintain the strength and integrity of the skin. Last but not the least, fish also contains zinc, a mineral essential for regulating inflammation, overall skin health and the production of new skin cells. Zinc deficiency causes skin inflammation, lesions and delayed wound healing.

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2. Walnuts

Walnuts possess various extragravent characteristics that make them an excellent choice when it comes to maintaining healthy skin. They are also a great source of fatty acids which are fats that cannot be produced in the body itself. Moreover, they are richer than most other nuts in both omega-3 and omega-6 fatty acids. But, a high dosage of omega-6 could cause inflammatory conditions in the skin. While omega-3 fats reduce inflammation in the body including the ones caused on the skin.

Walnuts contain a good ratio of these fatty acids, this helps fight the potential effects of excess omega-6. Additionally, walnuts contain other nutrients that the skin requires to function efficiently and stay healthy. One ounce of walnuts contains 8% of zinc. The skin needs to function properly as a barrier and heals wounds.

3. Sweet potatoes

Beta carotene is a very common nutrient found in plants. It functions as a provitamin A which essentially means it can be converted into vitamin A in the body. Beta carotene is found in oranges and vegetables such as carrots and spinach as well. This also keeps the skin healthy by acting as a natural sunblock. This is incorporated into your skin and helps protect the skin cells from sun exposure. This prevents sunburn, cell death and dry wrinkled skin. A very fascinating fact about beta carotene is that it adds a warm, orange colour to the skin contributing to an overall healthier appearance.

4. Broccoli

Broccoli is filled with an abundance of vitamins and minerals which is important for healthy skin. It also has zinc, vitamin A and vitamin C. It is rich in Lutein which helps protect the skin from oxidative damage, which is the primary cause of the skin becoming dry and wrinkled. It works in two ways: neutralising harmful free radicals and switching on protective systems in the body. Broccoli also possesses anticancer effects. It also maintains collagen levels in the skin.

5. Tomatoes

Tomatoes are a great source of vitamin C and contain all the major carotenoids and lycopene. Studies have proved that beta carotene, lutein and lycopene protect the skin against damage from the sun. They also prevent wrinkling. Tomatoes are rich in carotenoids which are excellent for maintaining healthy skin. Pairing carotenoid-rich foods with a source of fat such as cheese provides efficient results.

6. Dark chocolate

For all chocolate lovers, here is another reason to eat chocolate. The effects of cocoa on the skin are known to be pretty phenomenal. After about 6-12 weeks of regularly consuming cocoa powder rich in anti-oxidants, the skin will feel thicker and more hydrated. It also makes the skin less rough and scaly, less sensitive to sunburn and provides a better blood flow which causes more nutrients to reach the skin. Make sure to choose dark chocolate with at least 70% cocoa to maximize the benefits of the same and minimize the effects of added sugar.

7. Avocados

Healthy fats are abundant in avocados. The health of your skin is only one of several physiological systems that benefit from these fats.

Getting enough of these fats in your diet can help your skin stay soft and nourished.

High consumption of total fat, especially the good fats found in avocados, was linked to more elastic, springy skin, according to research involving over 700 women.

Additionally, preliminary research suggests that avocados contain substances that might help protect your skin from solar damage. Wrinkles and other ageing symptoms may be brought on by UV damage to your skin.

Vitamin E, a vital anti-oxidant that aids in preventing oxidative damage to your skin, is another crucial nutrient that can be found in abundance in avocados. The majority of Americans don't get enough vitamin E in their diets.

8. Soy

It's interesting to note that vitamin C and vitamin E tend to work better together.

Isoflavones, a class of plant molecules that may either imitate or prevent oestrogen in your body, are present in soy.

Your skin may benefit from isoflavones, among other regions of your body.

In a small trial of middle-aged women, soy isoflavone consumption every day for 8 to 12 weeks resulted in a reduction in fine wrinkles and an increase in skin suppleness.

9. Green tea

Your skin may benefit from green tea's ability to prevent ageing and damage.

Catechins, potent substances included in green tea, have been shown to benefit skin health in several ways.

Green tea, along with several other foods high in anti-oxidants, may help shield your skin from UV rays.

10. Red grapes

Resveratrol, a substance that is found in the skin of red grapes, is well known to be present in red grapes.

Reducing the effects of ageing is one of the health advantages attributed to resveratrol.

Healthy skin tips

  1.       Limit bath time
  2.       Avoid using strong soaps
  3.       Shave carefully
  4.       Always moisturise dry skin
  5.       Get enough sleep
  6.       Reduce tension
  7.       Avoid tanning beds or sunlamps

Take Away

Sometimes various factors cause the skin to deteriorate. But, it is always easy to gain back the glow and health of the skin. Although it requires time and dedication, it isn’t impossible. It is quite essential to maintain a balanced diet to achieve healthy skin. Additionally, to reap the benefits of the nutrients included in the diet, adequate sleep and hydration are required.

Frequently Asked Questions

1. What fruit is best for the skin? 

  • Berries. 
  • Citrus Fruits. 
  • Tomatoes. 
  • Kale. 
  • Avocados. 
  • Papaya. 
  • Watermelon. 
  • Sweet Potatoes.

2. What should not eat for glowing skin? 

  • Deep-Fried Foods. 
  • Carbonated Beverages/Soda.
  • Coffee. 
  • Tinned/Preserved Foods.
  • Processed Carbohydrates. 
  • Salty Foods.
  • Alcohol. 
  • Spicy Foods.

3. What drinks make your skin glow?

  • Lemon Water And Honey. 
  • Fruit Juices. 
  • Green Tea. 
  • Vegetable Juices. 
  • Turmeric Milk. 
  • Coconut Water.


  1. Chisato Nagata, Kozue Nakamura, Keiko Wada, Shino Oba, Makoto Hayashi, Noriyuki Takeda, Keigo Yasuda, May 2010, Association of dietary fat, vegetables and anti-oxidant micronutrients with skin ageing in Japanese women.
  2. Toru Izumi, Makoto Saito, Akio Obata, Masayuki Arii, Hideyo Yamaguchi, Asahi Matsuyama, Feb 2007, Oral intake of soy isoflavone aglycone improves the aged skin of adult women.