Best Foods for Healthy Skin

LAST UPDATED: DEC 29, 2022 / By Nura / Nutrition

Your skin condition reveals a lot about you. The largest organ in your body, it serves as a barrier for everything that makes you, you. The body benefits from having good skin because it helps control body temperature. It works as a natural filter for substances that can harm your health, and it is continually expanding by the demanding and thankless work it does daily to keep you safe and healthy. Whatever you do, including what you eat and drink, the kind of work you do, and the kind of environments to which your body is exposed, will impact your skin.

There are a lot of skin products on the market, and everyone uses skin creams, face wash, and all kind of skin products to take care of their skin, but proper nourishment is the key to healthy and glowing skin. When a skin starts to grow new cells, it will shed older skin. However, in this process of rapid growth, continuous supply of nutrients is crucial for the skin. A well-balanced diet can complete the deficiency of nutrients in a person body that needed by the skin.

Skin aging is an inevitable process; no one can change the fact of getting old. Many factors include overexposure of skin to the sun, tanning of the skin indoors from UV rays (Tanning beds), and even bad chemicals in soap. Apart from this, poor nutrition can also affect skin aging. However, the aging of the skin can be slowed down by eating the best foods for good skin, such as fruits and vegetables that rich in antioxidants, oily fish containing healthy fat, nuts, and a well-balanced diet. All these foods will provide enough nutrition to the skin that is crucial for healthy skin, including vitamins C and E, beta carotene, and Selenium.

Nutritional food can be categorized into two types; vegetarian and non-vegetarian. If you are a non-vegetarian person, the most significant advantage is that you can enjoy healthy and tasty food simultaneously, such as salmon, meat, fish, etc. Moreover, a non-vegetarian person can also enjoy vegetarian foods. But don’t worry if you are a vegetarian; there are wide variety of healthy vegetarian food such as fruits good for skin, vegetables, and dry fruits.


Non-vegetarian healthy food for healthy skin

+ Salmon

Is salmon good for your skin? Yes, 100% salmon is perfect for skin health as salmon are very rich in omega-3 fatty acids. Omega 3 fatty acids have a lot of health benefits and skin benefits. Omega 3 fatty acids are necessary for keeping skin moisturized, supple, and thick. The deficiency of Omega-3 fatty acids can cause dry skin problems. If you are looking for best food for skin glow then here it is. New research found that Omega 3s can give the skin soothed and glowing appearance.

+ Oysters

Oysters are seafood and are considered a rich source of Zinc. It is an essential nutrient for the skin, which provides over 300% of a person’s zinc needs. This nutrition is vital for the growth and proper functioning of the skin cell. Therefore, the consumption of Oysters can be very effective for people with acne on their face, as it may help kill bacteria that trigger certain type of acne; especially for people with acne-prone skin.

+ Eggs

Eggs are well known as a source of fats and proteins. The yellow part of the egg is made up of fats, and the white one is responsible for protein. The egg is the best food for skin glow as it helps in collagen building, skin tightening, and skin repair with the help of protein which breakdown into amino acids. It also contains zeaxanthin and lutein, that may help in improving skin tone. And the yellow yolk present in the egg provides nourishment to the skin. Avoid consuming yellow yolk in high amounts as it can be responsible for fast aging because it contains a lot of fat. B12 in eggs helps form red blood cells and reduces iron deficiency.

+ Chicken

It is known for its richness in protein. Protein provides firmer and tight skin. It also helps in the building of collagen, elasticity, and tightening of the skin. Chicken also contains vitamin B6, which can effectively avoid skin problems like rashes and dermatitis. It is one of the tasty treatments for skin as it can be eaten, cooked, or baked.

+ Beef

It is considered to be very rich in fatty acids like omega-6 and omega-3. These are one of the crucial facts for skin treatments. In addition, the protein responsible for building collagen and elastin is also present in beef. These proteins keep skin free of inflammation and make it glow more.


Vegetarian healthy foods for healthy skin

Vegetarian food for skin benefits can be further divided into two parts: fruit and vegetables. One can choose according to their cup of tea.

What vegetables are good for your skin?

+ Broccoli benefits for skin

Broccoli is one of the best superfoods for skin; it contains many vitamins and minerals that work as key elements for skin and health, such as Vitamin A, Vitamin C, and Zinc as well. Broccoli works as a beta carotene because it contains Lutein. Lutein helps to prevent skin damage, which can be responsible for the cause dry and wrinkled skin; these damages are known as oxidative damage. Broccoli also contain sulphoraphane which is a potent phytochemical; it works as a mighty protector against the excessive exposure towards ultra violet ray of the sun. These are the broccoli benefits for skin that one must know about.

+ Tomato for skin

You might think is tomato good for your skin? One of the substantial sources of vitamin C is tomatoes. It is rich in all significant carotenoids like Lutein and lycopene. Carotenoids are an excellent diet for healthy skin and even prevent wrinkling in the consumer. Meanwhile, topical lycopene application can improves skin cellular function and this prove the benefits of tomato on face whether the consumption is through orally and topically. And for a precaution, there are negative side effects of applying tomato on face if you have sensitive skin or allergic to tomato since tomatoes are naturally acidic. The best way to get proper benefits from tomato are by wearing a tomato skin care products such as ‘B’ Oil from The Ordinary.

 + Soy

Soybeans have always been part of Asian diets for a long time ago. It is one of the healthy foods for healthy skin. Soy is rich in isoflavones. Isoflavone is a part of the plant that can be very helpful in the blockage of estrogen. Estrogen is one of the factors that contribute towards skin sign of aging. Soy also improves the elasticity of the skin. Soy can be very effective for women who undergo menopause as it increases collagen, which keeps your skin hydrate and even smooth and firm.

+ Turmeric

Turmeric has been associated with therapeutic and aesthetic benefits by people all over the world for hundreds of years. Nowadays, you can get turmeric in supplements, other beauty and dermatology products, soaps and ground spices. Curcumin, a bioactive ingredient in turmeric, is the primary source for human health benefits. And you might wonder does applying turmeric topically on the skin will bring same benefits as taking it orally? There are loads of turmeric soaps sold on the market, and you might want to know turmeric soap benefits for skin. Based on 2017 research paper, benefits of turmeric soap or topical curcumin includes is an effective therapy for psoriasis, rosacea and acne.


Which fruits are good for your skin?

+ Avocados

One of the superfoods for skin that contains a lot of healthy fat is avocados. These fruits are suitable for your skin because it helps to keep your skin moisturized and healthy. In addition, avocados are rich in vitamin E; this vitamin contains antioxidant agents which prevent oxidative damage to the skin.

+ Walnuts

One of the fruits good for skin is walnuts as they have a lot of features, and they are very rich in fatty acids that make them an essential food for healthy skin. Fatty acids available in avocados are different because a person’s body cannot make that acid on its own. Walnuts are considered the best alternative to get omega 3 and omega 6 other than fish or beef. Both vegetarian and non-vegetarian people can enjoy them. It is considered as best foods for good skin. Walnuts fight and reduce inflammation in the skin and body. Zinc can also be found in walnuts, which are essential for healing wounds on your skin.

+ Orange

This fruit contains high quantities of vitamin C, which has many skin benefits. Eating orange can help you eliminate skin problems such as oxidative damage and photoaging. It’s one of the healthy foods for healthy skin. In addition, vitamin C pre-set in oranges can boost the production of collagen. It can also be used as a face pack in order to get its benefits.

+ Papaya

It is a great source of many vitamins like vitamin A, vitamin B, and vitamin C. Papaya can also be used as a face mask, or even you can eat a bowl of it. Consuming papaya regularly can cure skin problems like ulcers, warts, and eczema because it has many antibacterial, antiviral, and antifungal properties.

+ Gooseberry

Widely known as amla. Amla is well known for its richness in vitamin C, and it is full of water contents. It is best foods for good skin. The benefits of gooseberry are not only related to the skin, but they can also be very effective for your hair and skin. These are the fruits that are good for your skin. Antioxidant agents in gooseberry reduce the counteracting free radical production. These radicals work as a refresher and keep your skin wrinkle-free.

+ Red grapes

Many compounds come from the skin of red grapes. Red grapes are widely famous for containing resveratrol. Resveratrol has skin benefits like reducing the aging effect, and it helps prevent skin damage. Red wine is made up of red grapes; drinking enough quantities of red wine can positively impact the skin. These are the foods that make your skin glow.

+ Banana

There are many benefits of banana for healthy skin. Bananas are a rich source of vitamins A, B6, and C along with potassium and zinc. They contain flavonoids which help by strengthening the immune system. Bananas also contain amines which act as an anti oxidant in the body. They can moisturize and soften the skin modestly due to their high water content


Some other tasty foods can have skin benefits, such as dark chocolate. Everyone likes to eat chocolate, and eating it in the right quantity can have many good effects on the skin. Moreover, green tea is also a source that can be very nutritional as well as healthy. Drinking green tea can have a more significant impact on the skin and reduce weight. Taking care of the skin is one of the most critical things, so instead of using chemicals on the skin, one can eat a well-balanced diet. By following a healthy and balanced diet can provide prominent results for the skin.[/vc_row]