Ten Foods to Eat for Great Skin

When it comes to healthy-looking skin, what you put in your body may matter more than what you put on it.

The glow of the outer skin of human body is reflective of the inner health of the body. The food rich in nutrients, minerals, omega-3s and antioxidants including vitamins C and A make the skin healthy and glowing. The air pollution, toxic food, stress, dehydration UV rays of sun, sleep deprivation etc are responsible for the skin inflammation, discoloration and wrinkles.

Healthy food coupled with lifestyle can make your skin glow. Though it is not only the food but also the genes that are responsible for the skin health. This article explores the various skin health foods for your reference.


Vitamin E in almonds prevents the skin from UN rays of the sun and help it to build collagen and fiber. It also contains omega 6 & omega 9 fatty acid which help maintain skin elasticity and suppleness.

Vitamin A

One can get vitamin A from vegetables that are dark orange 
(carrots, sweet potatoes) or dark green (broccoli, spinach, kale) and, to a lesser degree, from eggs and dairy products. Vitamin A content in the food helps to form new cells inside and outside the body.


Antioxidants help to neutralize collagen-damaging free radicals. .Antioxidants are present in beans, berries (blueberries, red grapes and blackberries), nuts, leafy greens, sweet potatoes, tomatoes and other orange or red fruit and vegetables.

Vitamin C is an important antioxidant because it can slow down free radical damage on the inside and outside of skin. Vitamin C is abundant in fruit, especially citrus (oranges, grapefruit and lemons), and veggies; in fact, a red pepper contains more C than an orange.

Vitamin E

Vitamin E is found in oils—nut, olive, vegetable—whole grains, seeds and avocados. It keeps skin moisturized and helps wounds heal.


It ensures healthy, well-oxygenated blood. Without enough oxygen, skin looks dull and is slower to rejuvenate new cells. Best food sources for getting iron are : Red meat, eggs, spinach, liver and seafood.


Zinc helps in keeping the immune system intact and healthy as when you have 
a stressed-out immune system it will show in your complexion.

Best food sources are Oysters, meats, seafood, whole grains and nuts.


Avocados are high in vitamin B which contains inflammatory properties, The healthy monounsaturated fats found in avocados make them one of the best foods for your complexion. These healthy fats keep skin from drying out and help to maintain its youthful appearance.


Strawberries are rich in vitamin C which is an antioxidant essential for healthy skin, combat aging and effects of sun exposure. Vitamin C has an important role in collagen production, the key to keeping your skin elastic, fresh and young-looking

Green Tea

Green tea is packed with antioxidants and free radical fighting agents, vitamin C, D, K and essential minerals like riboflavin, zinc, calcium, magnesium & iron. They all keep the skin radiating with health.


With its high concentration of omega-3 fatty acids, oily fishes such as salmon and tuna aid in decreasing the occurrence of clogged pores. Plus, salmon is loaded with selenium, a trace mineral that helps smooth the skin and acts as a powerful antioxidant when joined with its fellow skin-booster, vitamin E.

Author: Health Benefits

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