Skin Care – 10 known Foods for Healthy and Glowing Skin

by Healthy Eating

Skin beauty and food

Nutrition is essential for our health. An unhealthy diet can destroy our metabolism, cause weight gain, and destroy our organs, such as the kidney, liver, and heart.

Remember that what we eat also affects our organs. Scientists reveal that our diet has a significant effect on our health, skin, and aging. The following are the foods that are necessary for our skin beauty.


Avocados are rich in healthy fats. These fats perform many functions in our body such as the maintenance of our skin. Getting much amount of these fats is essential to keep our skin flexible and healthy. Recent evidence has shown that avocados consist of compounds that protect our skin from damages. UV damages of the skin can cause wrinkles and other symptoms of aging.

Avocados are also a good source of vitamin E that consists of antioxidants and protects our skin from damages. Vitamin E can be more effective when it is combined with vitamin C. Vitamin C is also necessary for the development of healthy skin. Our skin needs to produce collagen that is the main structural protein and keeps our skin healthy and strong.

These days the symptoms of vitamin C deficiency are rare. These symptoms include dryness and roughness of the skin. Vitamin C deficient skin becomes scaly that tends to bruise easily. Vitamin C is also a good source of antioxidants that protects our skin from oxidative damage caused by the environment and sun that leads to the process of aging.


Walnuts have a lot of qualities which make them an excellent food for the skin. Walnuts are an excellent source of essential fatty acids that our body cannot make itself. Walnuts are also a great source of both omega -3 and omega -6 fatty acids. But a diet rich in omega -6 fatty acids may cause disease such as psoriasis which is a skin disease.

Walnuts also contain other compounds which are necessary for skin growth and healthy development. They also provide zinc which is necessary for wound healing.  Walnuts also provide small amounts of vitamin E, selenium, and other compounds that are essential for our skin.

Sunflower seeds

Generally, nuts and seeds are good sources of skin-boosting nutrients. Sunflower seeds are good examples of skin-boosting foods. Sunflower seeds are an excellent source of vitamin E which is an antioxidant for our skin.

Sunflower seeds are also an excellent source of nutrients that are necessary for our health.

Sweet potatoes

Sweet potatoes are rich in beta carotene. Beta carotene is a nutrient found in plants that are converted into an active form of vitamin A (retinol) after digestion. Beta carotene helps in the development of healthy skin and acts as a sunblock. When utilized, this antioxidant is incorporated into our skin and protects our skin from sun exposure. This may aid to protect sunburn, cell death, and wrinkled skin. However, excessive use of beta carotene may also cause the orange color of our skin.


Broccoli is rich in minerals and vitamins which are necessary for our skin including vitamin C, vitamin A, and zinc. Broccoli also contains lutein, is a carotenoid that acts as beta carotene. Lutein helps to protect our skin from oxidative damage, which can cause our skin to dry and wrinkled.

Broccoli also contains a special compound called sulforaphane which acts as an anti-cancer agent and prevents skin cancer. Sulforaphane also protects our skin from sun damage and helps to maintain collagen levels of the skin.

Green tea  

Green tea can also protect our skin from damage and aging. The powerful compound found in green tea called catechins helps to improve skin health. Green tea can also protect our skin from sunburn and decrease redness as well as keeps our skin moisturized. Green tea also helps to improve the thickness and elasticity of our skin.


Tomatoes are an excellent source of vitamin C and also contain all major carotenoid especially lycopene. Beta carotene especially lutein and lycopene help to protect our skin from sun damages. They can also prevent wrinkling.  Due to the presence of carotenoid tomatoes is a superfood for maintaining healthy skin.

Red or yellow bell pepper

Bell peppers are also a great source of beta carotene which is converted into vitamin A in our body. They are also an excellent source of vitamin C which helps to form collagen protein which keeps our skin firm and strong.  Researches show that women who eat plenty of vitamin C have lower risks of wrinkled and dry skin with the age.

Dark chocolate

Some studies has suggested that dark chocolate helps to decrease dark spots, pigmentation, and also keep our skin healthy and glowing.  It also helps to skin moisturized, improve collagen content which helps to remove wrinkles.

Dark chocolate also contains some essential minerals such as iron, copper, and zinc which gives nourishment to our skin and gives a younger look. It also detoxifies the skin, removes dead cells, and keeps it fresh.

Fatty fish

Fatty fish like salmon and herring are good for our skin. They are dense sources of omega 3 fatty acids that are beneficial for skin development. Omega 3 fatty acids are essential to keep skin thick and moisturized and the deficiency of omega 3 fatty acids can cause dryness of the skin. Omega 3 fatty acids in fish may decrease inflammation and acne on our skin. They can make our skin less harmful. Some studies also reveal that fish supplements may aid in fighting inflammatory and autoimmune conditions that cause diseases of our skin such as lupus.

Fatty fish is also a rich source of vitamin E that is one of the most important antioxidants for our skin. Getting enough vitamin E can help protect our skin damage from free radicals. This fish is also a great source of protein, which is necessary to strengthen our skin. Fatty fish also contains zinc that is necessary for the growth of new cells. Zinc deficiency may also lead to inflammation of the skin and lesions on the skin surface.

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