Foods Keep you Skin Healthier

Healthy Skin is a mirror of Healthy Body” Who doesn’t dream for having a Healthier and glowing skin, though not women’s but males as well these days are concerned about having healthier skin. What defines a healthier skin in another term, well it is simple as having smooth skin, with no breaks in the surface. It’s nothing scarier than that one pimple on the cheek can be scar your skin for life, taking unhealthy diet and lifestyle with pollution and Sun radiation, which impacts our skin more prone to infections, dark spots, acne, pigmentation, and wrinkles. So, elaborating further for the skin care let’s first discuss what skin types do we have?

Our skin isn’t ended with a one skin type; however, we have a range in skin categories which are normal, dry, oily, and combination skin.

Our Skin will change constantly throughout our lives, for better or worse; in fact, our skin will revive itself approximately every 27 days. There are divergent of methods has been suggested by different fitness trainers, doctors, dieticians, that eating habits actually impact our skin in various ways, having plenty of fruits and vegetables are wealthy in antioxidants which is good for the whole body, including our skin. We can have enlisted with few natural ways to keep beautiful and Healthier Skin with as follows:

•    Drinking plenty of Water

•    Diet includes antioxidant foods

•    Limiting Sun Exposure

•    Enough intake of Vitamin C

•    Avoiding sugar

•    Exercise

•    Sleep etc.

Despite this all let’s just have a look and discuss the “12 Best Foods for Healthy Skin.”

Tomatoes for Healthy Skin
Tomatoes For Healthier Skin


This edible, often red a berry of plant Solanum lycopersicum, commonly known as a tomato plant. These red berries are a powerfully nutritious and great source of vitamin C which also contains majorly carotenoids, including lycopene, which has been proven to protect our skin against damage from the sun. Tomatoes may help in preventing wrinkles on human skin by aging.

Methods of Intake of Tomatoes: You can include these beautiful berries in different ways such as in curries, salads, grilled veggies, etc. to intensify the flavor, color and nutritional value of the food and protect your skin.

Green Tea for Healthy Skin
Green Tea For Healthy Skin

2. Green Tea

Our next healthy food for skin is a drink; Green Tea which has the epigallocatechin-3-gallate (EGCG), a polyphenol, possesses antioxidant, anti-inflammatory and anti-tumor properties. According to researches, the EGCG in green tea helps to protect the human skin from damaging UV radiations and also nullifies the oxygen radicals, which actually may prevent skin rashes, sunburn, skin cancer, and photoaging. So to have two cups a day of green tea in the morning and evening can make your skin healthy and glowing.

Salmon Fish " Fatty Fish"
SALMON “Fatty Fish”

3. Fatty Fishes

Salmon fish is another excellent food for healthy skin. In fact, not even Salmon but mackerel and herring are also considered as the best food for having healthier skin, these fishes contain omega-3 fatty acids, which plays a very important role for maintaining skin health. Omega- 3 fatty acid actually requires keeping human skin thick, fit and moisturized.  Although omega-3 fats deficiency may cause dry skin. In conclusion, fish is food with rich in vitamin E, which considers as best antioxidants of human skin. With high-quality protein, fishes also help to maintain the strength and integrity of our skin. So have this delicious fishes in form of Grilled or baked (Salmon) for lunch or dinner with veggies to boost our skin health.

Avacados for Skin
Avacados For Healthy Skin

4.  Avacado

Avocado is a rich fruit which is a great source of vitamins such as C, E, K, and B-6, with also as riboflavin niacin, folate, pantothenic acid, magnesium, and potassium. Avocados counted as high in healthy fats, which actually helps in many functions in our body, including healthier skin. One avocado in a day will provide a healthy fat to a human body, as fruit fat which has monosaturated fat, good fat according to Dietary guidelines of Americans which may help in reducing the cholesterol levels, heart attacks and stroking. Moreover, the available vitamins; E, C within avocados helps in protecting skin getting damage, also keep our skin strong and healthy. An average to ½ avocados provides 10% of the reference daily intake for vitamin E and 17% of the RDI for vitamin C which automatically recovers the symptoms of dryness, rough and scaly skin. Just start consumes avocados as in salads, Frankies, smoothies, etc, or even by applying on topically to have the results in just few

Sunflower Seed for Healthy Skin
Sunflower Seed for Healthy Seeds

6. Sunflower Seed

Moving to another healthier food that can prevent human skin in a way is Sunflower seed, a fruit of sunflower, which is of three different types such as Linoleic, high oleic and sunflower oil seeds. It can be considered as a tasty snack, which is packed with healthy fats and nutrients. These seeds are also good for boosting- skin nutrients. As we know our skin can be harmed up with inflamed, dry, flaky, and sensitive, so these seeds also contain those vitamins and fats which can cure in there manner. So you can just have these seeds by chew or could add into your cereal and smoothie or toss a few teaspoons into your bowl of crunchy salad for lunch.

Walnut for Skin

5. Walnuts

These are proven to be next healthy food for impacting and protecting your skin. Like other nuts, walnuts contain good fats, such as monounsaturated and polyunsaturated fats, whereas these walnuts are worth with a great deal for vegetarians, as this is the essential source of fatty-omega 3, however also contains iron, selenium, calcium, zinc, vitamin E and B vitamins. The available fatty acid of walnuts helps in decreasing skin inflammation.  They have present antioxidant properties which also help to reduce oxidative stress. So intake of 5-6 walnuts in our breakfast in the morning can provide our body with goodness and prevent our skin.

Sweet Potato for Healthy Skin
Sweet Potatoes

7. Sweet Potatoes

We have already discussed the damage, dry, scaly skin-protecting foods those contain no. of vitamins, but what about having and keeping a glowing skin! Well, let’s start taking vitamin A foods, where we have an excellent source of beta carotene sweet potatoes, which is an antioxidant that turns into vitamin A in the human body which actually helps in keeping and essential for healthy hair and skin, and ideal food for supple, glowing skin. Also, the high amount of beta-carotene may add a warm, orange color to our skin, which signs to an overall healthier appearance.

Broccoli for Healthy Skin
Broccoli Healthy for Skin

8. Broccoli

A vegetable was not so famous in Indian cuisine initially, however now as we know that broccoli belongs in a healthful, plant-based diet. This food is enriched with vitamin C, which explains that this has numerous antioxidants properties. Not, only enriched with vitamin C but also rich in E, K, glucosinolates, polyphenols, iron, selenium and zinc, broccoli with antioxidants and anti-inflammatory properties leads to healthy skin. So have this green veggie in grilled, blanched or steamed in salads.

Dark Chocolates
Dark Chocolates

9. Dark Chocolate

You cannot deny being a lover of chocolates or dark chocolates, and if we have one more amazing reason to eat and include this delicious chocolate in our meals, that why we should run by the fact. So in our list, we have another amazing food that helps to keep our skin healthy is Dark Chocolate. The present effects of cocoa in dark chocolates impact your skin with phenomenal results. By the researchers from the UK has confirmed through their study that cocoa can help shield the skin from the UV radiation damage, which helps in reducing dark spots, pigmentation and keep human skin glowing and healthy. Best work at moisturizing and boosts the circulation which may help delay getting fine lines and wrinkles.

Red Wine
Red Wine for Healthy Skin

10. Red Wine

A drink; with its class name and knows for its benefits such as for long life and heart health! But do you know this is an amazing food drink for aging skin as well? Red Wine is another way to help us keeping our age better. This is filled with antioxidants like flavonoid, and tannin. So, you might enjoy red wine as your alcoholic drink of choice, however, it’s not suggested to start drinking red wine because of its possible health benefits.

“YOGURT” for Healthy Skin

11. Yogurt

For vegetarians just start intake of this dairy product “Yogurt” one bowl in your meal which contains natural antibacterial and anti-fungal properties, as the results will be you will find reducing in fine lines and wrinkles. Usually, we have heard about a famous say; that digestion and skin are actually interlinked because better digestion leads to good health which automatically keeps your skin healthy and glowing. Also, the presence of lactic acid in yogurt will also help dissolve dead skin and tighten pores. You can take yogurt to salads or having a plain bowl in your breakfast/ lunch.

Papaya for Healthy Skin
Papaya for Healthy Skin

12. Papaya

This yummy fruit food “Papaya” has the property to get our skin to lighten. This sweet and delicious fruit also contains enzymes papain and chymopapain, vitamin A, C, and dietary fiber. Papaya improves bowel movement and digestion which also helps in regulating blood pressure, which can help us to get fresh and infection-free skin. So, just have this fruit of bowl in your breakfast as routine, or you may try this in a form of cuisine with Chapati for your lunch.

Just, add-up these foods to your diet plan and get healthy skin. There are endless foods we can add-up to our meals which leads to healthier skin, however before intake of that food just go through a deep study for what foods are enriched and helpful for our skin and health.

Other Healthy Spices: Turmeric Benefits, Ginger Benefits, Garlic Benefits.

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Jaya Chopra

Jaya Chopra

She is a Nutritionist with more than 5 years of professional content writing experience in the field of nutrition. She loves to share the knowledge and ideas through the effective way of blogs and article. She is a post-graduate student, a qualified Yoga & Diabetes Educator and pursuing diploma in food safety & quality management as well.