6 Best Foods for Healthy Skin

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The right amount of nutrition is essential for health as the food you consume plays a massive role in keeping you healthy and fit.

Filling up the stomach with an unbalanced diet makes you gain weight and slows down your metabolism at an early age. And whatever you put inside your stomach appears on your skin; ever observed fried food in the lunch or dinner and pimples next morning?? The adamant pimple you spot on your face may be the result of consuming alcohol or coffee as well.

It is vital to inculcate healthy foods in our diet to make our skin glow radiantly. If you want to learn about which miraculous foods help in making the skin smooth and supple then go through the following list:

1. Fish

Fish such as salmon or mackerel are the most beneficial foods for healthy skin. Fish contains omega-3 fatty acids, vitamin E, zinc, and proteins help make the skin appear flawless. Omega-3 fatty acids help calm inflammation and moisturize the skin as omega-3 fatty acid deficiency leads to dry skin.

Vitamin E protects the skin against free radical damage. Proteins are the building blocks of skin as they maintain the skin barrier. Zinc stimulates new skin cell production as zinc deficiency leads to lesions and inflammation.

2. Tomatoes

Who doesn’t love salad? Tomatoes are an excellent food for healing sunburn and UV damage. Tomatoes comprise carotenoids such as lycopene and vitamin C, which help in protecting your skin against sun damage and wrinkle formation.

Research suggests that consuming tomatoes in cooked form by pairing them up with olive oil increases carotenoid absorption. (3)

3. Sweet Potatoes

Sweet potatoes comprise carotenoids such as beta carotene, which is provitamin A, meaning that it converts to vitamin A when ingested in the body. Beta carotene protects the skin cells against sun damage, wrinkling, and dryness. Consuming high amounts of beta carotene gives an orangish tinge to your skin, making it look healthier.

4. Green Tea

Green tea is mainly consumed for weight loss, but it also has incredible benefits for the skin. According to a study, green tea comprises antioxidants called catechins that boost blood flow to the skin. Increased blood circulation provides more oxygen to the skin cells and makes the skin appear healthy. (4)

The study also revealed that the people who regularly consumed green tea for more than 12 weeks experienced improved skin tone, better elasticity, and reduced roughness. Catechins also protect the skin against sun damage.

5. Walnuts

Walnuts are excellent sources of omega-3 fatty acids and omega-6 fatty acids. The fatty acids ratio is essential for maintaining healthy skin. A diet too rich in omega-6 fatty acids leads to skin inflammation.

Omega-3 fatty acids, on the other hand, reduce inflammation. Western diet comprises food rich in omega-6 fatty acids, which leads to acne and psoriasis. Consuming walnuts reduce omega-6 fatty acid levels and fight inflammation.

6. Avocados

Avocados are the healthiest foods to include in your diet as they contain compounds such as lutein and zeaxanthin, which protect the skin against harmful UV rays.

They also contain vitamin E, which fights against oxidative stress. According to a study, consuming high amounts of avocadoes leads to supple and springy skin. (5)

The foods you consume have a significant impact on your skin. Check your diet and avoid eating foods that damage your skin. Eating a well-balanced diet makes your skin appear fresh and healthy.


  1. https://www.healthline.com/nutrition/12-foods-for-healthy-skin#The-bottom-line
  2. https://www.medicalnewstoday.com/articles/322986#dark-chocolate
  3. https://pubmed.ncbi.nlm.nih.gov/15277161/
  4. https://academic.oup.com/jn/article/141/6/1202/4600312
  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5490601/
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