Best Foods For Skin Care

Our Skin

If eyes are the windows to the soul, our skin is the window to our overall health.

Our skin is the largest organ in our body. It covers our entire body and has a surface area of around 2 square meters. Its thickness varies from 0.5mm on our eyelids to 4mm or more on the palms of our hands and the soles of our feet. In total, it accounts for around16 percent of our body weight.

Whatever we put in our body reflects on the outside and that is our skin. When we are dehydrated we will notice our skin to be dry, a little wrinkled, and for some scaly. Why? The natural oil and moisture are gone from it and thus it appears so drab.

Give your skin a boost by including the following best foods for skincare into your diet:

1. Fatty fish.

Fatty fish, such as salmon, mackerel, and herring, are excellent foods for healthy skin. They’re rich sources of omega-3 fatty acids, which are important for maintaining skin health. Omega-3 fatty acids are necessary to help keep skin thick, supple, radiant, and moisturized.

2. Avocados.

The beta carotene, protein, lecithin, fatty acids, and vitamins A, D, and E found in avocado oil help moisturize and protect your skin from damaging UV rays and also increase collagen metabolism.

Avocados are high in healthy fats. Healthy fats are beneficial to many functions of the body — including achieving healthy, glowing skin. They are essential to keeping skin flexible and moisturized and help reduce the appearance of aging. Furthermore, avocados are filled with antioxidants like lutein and beta carotene.

Avocados are filled with natural oils that moisturize your skin. By making sure your skin is moisturized, you can prevent blemishes, acne, and wrinkles. To use an avocado as a moisturizer, take the contents of the fruit, spread it on your skin, and wash it off with lukewarm water after 10 to 15 minutes.

3. Walnuts

Walnuts prevent premature aging. Brimming with antioxidants and vitamin B, walnuts help protect your skin against environmental aggressors such as sun exposure, dirt, pollution, and other impurities. These nuts are packed with healthy vitamins and minerals like copper, zinc, vitamin A, C, and E among others that aid in glowing, smoother-looking skin.

They reduce dark circles, moisturize, and brighten skin, and are excellent exfoliate.

4. Sunflower seeds.

The vitamin E in sunflower oil has antioxidants that help with premature aging and wrinkles, keeping your skin looking young and fresh. Sunflower oil also contains linoleic acid, which helps your skin retain moisture so it becomes less dry.

Sunflower oil restrains the production of melanin and also fights against post-inflammatory hyper pigmentation (PIH), which is why it’s become such a popular skincare solution for those with dark spots left behind by acne

The fumes in sunflower oil contain toxic substances called aldehydes that may increase one’s risk of cancer. Deep frying produces the most aldehydes, but sunflower oil generates more aldehydes than other oils regardless of the cooking method. Experts recommend low-heat cooking methods when using sunflower oil.

5. Carrots, apricots, and other yellow and orange fruits and vegetables.

These yellow and orange fruits and vegetables contain Vitamin C needed to produce collagen that strengthens the capillaries that supply the skin.

6. Soybeans.

If you have puffy or tired-looking skin, soybeans can help it appears firmer and younger. This is because it helps promote collagen production, an important part of skin’s elasticity. Livestrong says soybeans can also help to reduce the appearance of sun damage, like age spots and scars from sunburns.

Lecithin is known to hydrate and repair the surface of the skin, due to its fatty acid content. Even better, this skin-improving element is abundant in soy.

Vitamin E is good for your skin in many ways. Most people who are described as having “radiant” skin are getting their fair share of Vitamin E, and soybeans are chock-full of this healthy vitamin.

7. Dark chocolate.

The bioactive compounds in dark chocolate may also be great for your skin. The flavonoids can protect against sun damage, improve blood flow to the skin, and increase skin density and hydration.

Rich in vitamins A, B1, C, D, and E, plus iron and calcium, chocolate nourishes your skin from the inside out to replace lost moisture

Dark chocolate also detoxifies skin and sloughs off dead skin cells, helping your skin look fresh and radiant. Dark chocolate is enriched with minerals that increase cell healing. In addition to revealing smooth skin by sloughing off dead skin cells, dark chocolate also lightens skin scars and blemishes

Dark chocolate can be applied to the face as it is rich in antioxidants and helps in protecting your skin from damage. That’s not all a chocolate face mask can also remove your dead skin cells and help you moisturize your skin to make it soft and glowing.

8. Green tea.

When it comes to skin health, drinking green tea has been found to delay aging, protect the skin from UV rays, improve skin tone, and reduce acne. The powerful antioxidant superpower means that green tea delays the signs of sun damage, slack skin, age spots, fine lines, and wrinkles.

Green tea is chock-full of vitamin B2 and vitamin E, both essential for skin health. B2 plays an essential role in maintaining collagen levels for youthful skin structure and firmness. Vitamin E supports new skin cell growth and also acts as an intense hydrator for dry or imbalanced skin.

Green tea’s anti-inflammatory properties can help reduce skin irritation, skin redness, and swelling. Applying green tea to your skin can soothe minor cuts and sunburn, too. Due to its anti-inflammatory properties, studies have also found topical green tea to be an effective remedy for many dermatological conditions.

9. Spinach and other green leafy vegetables.

Spinach and other leafy greens as kale, collard greens, broccoli, and Brussels sprouts are packed full of a variety of nutrients such as antioxidants and vitamins that help improve the appearance of your skin. Vitamin C in spinach is necessary to produce collagen, and the protein is used to produce new skin tissue

Lutein found in green leafy vegetables especially kale is a super antioxidant that helps to fight free radicals and increases our skin’s natural protection from UV sun damage! Not only that it helps with skin hydration and elasticity.

Kale contains carotenoids, which are rich in antioxidants. Juicing with dark leafy greens helps fight inflammation and detoxifies the liver, which in turn detoxes the skin. Good digestion is linked to clearer skin.

10. Tomatoes

Tomatoes are full of antioxidants including vitamin C; therefore, eating tomatoes may help reduce the amount of cell-damaging free radicals in the body and will give you youthful skin. This property of tomatoes makes them a great fruit for anti-aging. The acidity in tomatoes helps in reducing and clearing your acne.

Rich in vitamin A, including tomatoes in your daily diet, helps restore and regenerate damaged collagen. Also, packed with vitamin C, tomatoes help stimulate collagen production and maintain skin elasticity.

They may help protect against skin cancer, reduce the risk of sunburns, promote wound healing, soothe skin inflammation, helps remove dead skin cells, have anti-aging properties, and may help fight cellular damage.

11. Berries.

Berries are full of polyphenols, which are powerful antioxidants that safeguard the skin from external stress.

One of the major effects of antioxidants on the skin is that they fight free radicals. These free radicals are behind many of the signs of aging, like wrinkles, dullness, and uneven skin tone., thus berries help to slow down aging.

They increase collagen production which is the protein that keeps our skin strong, firm, and elastic. It declines as we age, so it’s never too early to start adding antioxidant-rich ingredients – like berries – to your skincare routine.

Many berries are loaded with vitamins A, C, and E to speed up cell turnover and clarify the skin, leaving the complexion looking bright and radiant.

12. Beans, peas, and lentils.

Legumes (beans, peas, and lentils) provide ceramides, a specialized type of fat. Ceramides lock in moisture deep within the layer of your skin. Keeping your skin moist helps to look and feel younger and supple.

These legumes also are a source of protein for the skin. When protein is eaten, your digestive system breaks the protein into the building blocks – amino acids. The amino acids pass into the blood and are carried throughout the body. Your cells can then select the amino acids they need for the construction of new body tissue, antibodies, hormones, enzymes, and blood cells.

In addition, lentils are packed with protein and fiber, the two nutrients that help maintain blood sugar levels. This is important for clear skin because the opposite, fluctuating blood sugar and resultant insulin spikes, is associated with pimples and acne.

13. Nuts

Walnuts have many characteristics that make them an excellent food for healthy skin. They’re a good source of essential fatty acids, which are fats that your body cannot make itself. In fact, they’re richer than most other nuts in both omega-3 and omega-6 fatty acids

Almonds are known to boost your skin’s natural glow and also provide your skin with hydration. Almonds are also beneficial in improving your skin’s elasticity and fine lines.

Nuts like pumpkin seeds and almonds are rich in selenium and zinc and can help purify the blood and keep your skin nourished and glowing.

Interestingly, oil extracted from cashew nuts is amazingly beneficial for the skin. The oil is rich in zinc, magnesium, iron, selenium, and phosphorous. Nuts are also a great source of proteins and antioxidants thereby helping your skin remain healthy and wrinkle-free.

Drinking water.

Last but not least is our beloved drinking water.

Skin is 64% water, making proper hydration a cornerstone of healthy skin. Staying hydrated is essential for life. As much as we love to eat, we can survive much longer without food than without water.

Water keeps your body hydrated and refreshed and helps maintain your skin’s elasticity. People who drink large amounts of water are less likely to suffer from scars, wrinkles, and soft lines and they won’t show as many signs of aging as those who drink little amounts of water.

Foods To Avoid For Clear & Radiant Skin

By now you must know that what you eat reflects on your skin. Saying no to the following foods will definitely help you to achieve your clear and radiant skin goals.

1. Refined Sugar

Eating sugary candy or other sugar-laden snacks may be quite appealing, but the consequences are not pleasant. The sudden elevation in glucose level in the bloodstream triggers an adverse reaction called glycation.

In this process, the sugars bind to various protein molecules, resulting in the formation of advanced glycation end (AGE) products. While these compounds are naturally formed in your skin with advancing age, increased consumption of sugar leads to the overproduction of AGEs.

The condition becomes worse when they interlink with elastin and collagen fibers in your skin, making the tissues hard and weak. Once your skin fails to bounce back, it leads to the loss of firmness. This finally causes sagging skin, wrinkles, and fine lines.

2. Milk

Do you suffer from acne breakouts? if yes, then consumption of dairy products, including milk may be wreaking havoc on your skin. Several skin experts believe there is a strong link between the two.

The worst is caused by the consumption of skimmed milk. This highlights that some molecule in the whey is responsible for adversely affecting your skin. The androgen present in milk may also enhance your natural level of androgen, which is linked with acne and oily complexion.

3. Spicy & Hot Foods

People suffering from rosacea may experience a sudden flare-up of redness and blotchiness after eating spicy foods. A few individuals with fair skin may also experience sudden flushing after the consumption of hot and spicy food.

7 foods that can cause acne

  • Refined Grains and Sugars. …
  • Dairy Products. …
  • Fast Food. …
  • Foods Rich in Omega-6 Fats. …
  • Chocolate. …
  • Whey Protein Powder. …
  • Foods You’re Sensitive To.


Whether you want to reduce the early signs of aging like wrinkles and fine lines or treat your persistent acne breakouts, a diet rich in seasonal fruits and vegetables can help. This also lets you deal with hyperpigmentation, sun spots, or prevent any other irritating skin conditions.

Eat healthy fats. Fat spent several decades as the cause of weight gain, but it’s important to recognize that all fats are not created equal. Our body, skin, and overall wellness can benefit from consuming healthy fats like those found in olive oil, avocado, and nuts.

Making these wonder fruits and vegetables, nuts, and legumes a part of your daily diet can help you achieve your clear and glowing skin goal.

Please let us know in the comments below:

1. What are your favorite types of foods for skincare?

2. What health benefits do you get from eating your favorite foods?


Information on this site is not intended to diagnose, treat, cure, or prevent any disease. We encourage you to do your own research. Seek the advice of a medical professional before making any changes to your lifestyle or diet.

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