Diet and Nutrition can Affect your Skin

Diet and Nutrition can Affect your Skin

The skin is the largest organ of the human body. The skin needs to be taken care of because it is the outer layer of the body and it is always exposed to dirt, chemicals and Sun's UV rays. In order to get a healthy, perfect and younger looking skin, it needs a proper skin care as well as proper diet and nutrition.   

Skin care is not just about skin care products and routines used; it also includes your eating habits. What you eat is also as important as the skin care products that you apply to your skin every day. Your diet and nutrition can affect your skin. Here's a helpful guide that can help beautify your skin from the inside out.

Foods that are Friendly to the Skin

Here's a compilation of skin-friendly foods, their benefits and how they can give you a healthy and radiant skin.

  • Avocados

Polyhydroxylated fatty alcohols derived from avocados can help reduce skin cells damage and inflammation which is caused by UVB rays. Avocado is also abundant in vitamins A, D, and E and monounsaturated fats that can help hydrate skin.

  • Beef

Beef contains Omega-3 fatty acids and it is rich in protein that helps promote skin's elasticity.

  • Bell Pepper

Bell pepper is good for the skin because it contains Vitamin A, C and E. It contains folate which helps support new cell production. It contains Niacin that helps speed up cell turnover to reveal younger skin. And it also contains potassium which helps keep skin cells hydrated.

  • Berries

Berries contains high amount of antioxidants, folate and potassium.

  • Broccoli

Broccoli contains Vitamin A, B, C and E. It also contains folic acid.

  • Cucumbers
Cucumbers contain Vitamin B that keeps blood cells and nerve healthy. It also contains 95% water that helps keep skin hydrated.
  • Dark Chocolate

You have the right to indulge dark chocolates, but don’t overdo it. This treat contains high levels of an antioxidant called flavonoids, which helps improve blood flow for glowing skin.

  • Eggs

Eggs contain high levels of Vitamin A and protein. The egg yolk can help balance hormones and helps reduce hormone-related skin blemishes and irritations.

  • Green Leafy Vegetables
Green leafy vegetables are very healthy especially for the skin. They contain vitamins A, C and E. They also contain beta-carotene, lutein and phytochemicals that helps protect the skin against free radicals.
  • Green Tea

Green tea contains a catechin, Epigallocatechin gallate (EGCG) that helps protect skin from sun damage. It is also rich is antioxidants and tannins for anti-inflammation.

  • Kiwi Fruit

Kiwi contain high level of Vitamin C. One Kiwi contains an entire daily value of Vitamin C that helps boost skin's radiance. Kiwi also contains flavonoids, Omega-3 fatty acids and vitamin K helps blood clot.

  • Legumes

All beans and peas contain vitamins and minerals. They contain vitamins C and E and Zinc. Black beans contain anthocyanins that helps prevent free radical damage to the skin.

  • Nuts
Nuts are healthy for the body as well as for the skin. To stay on the healthy side, just eat unsalted nuts. Walnuts contain omega-3 fatty acids. Almonds contain vitamin E and Pistachios contains vitamin A.
  • Orange and Yellow Fruits and Vegetables

Sunny-colored fruits and vegetables can help defend skin from damage. They contain Vitamins C and A, and beta-carotene. They also contain Zeaxanthin, which helps protect against free radical damage. And it also contains lycopene, which helps skin repair from free radical damage.


A healthy food choice is the key to have a healthy and glowing skin. Eating a healthy and nutritious food can directly affect your skin's health. The food you eat can affect the hormone balance of your body. If you eat a healthy diet, it can lessen inflammation or acne. In order to have a healthy skin, you need a diet which is high in skin-nourishing antioxidants and vitamins that can help boost your skin's ability to prevent fine lines and wrinkles by encouraging collagen production. A healthy diet can also help skin's ability to heal and fight off acne and pimple causing bacteria.

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