Foods for healthy skin

Getting the necessary and essential nutrients is beneficial for your overall health including your skin which prevents wrinkles and enhances your skin complexion. So keep reading!!!


Broccoli contains a lot of vitamins and minerals important for skin health including Zinc, Vitamin A&C which also contains lutein.

Lutein helps protect the skin from oxidative damage,which can cause the skin to become dry and wrinkled.

Broccoli florets contain a special compound called Sulforaphane, which has impressive benefits to the skin. It’s known as a powerful protective agent against sun damage, it works in two ways; Neutralising harmful free radicals and switching on other protective systems in your body.


Fatty fish such as salmon, mackerel, Herring, sardines etc are good foods for healthy skin. They’re excellent sources of Omega-3 fatty acids and Vitamin E which are important for maintaining skin health.

Omega-3 fatty acids are necessary to help keep skin thick, supple and moisturised. They also have mood regulating benefits, which can help with stress component of having acne. They reduce inflammation which can cause redness and acne and make the skin less sensitive to the sun’s harmful UV rays. Omega-3 fatty acids deficiency can cause dry skin.

Vitamin E, one of the most important antioxidants of the skin. They protect the skin against inflammation and free radicals.

Fish provides Zinc – a mineral vital for regulating inflammation. It improves overall skin health and also helps in the production of new skin cells. Zinc deficiency can lead to skin inflammation, lesions and delayed wound healing.

Fish oil supplements may help fight inflammatory and autoimmune conditions affecting your skin such as Psoriasis (a skin condition in which the skin cells build up and form scales and itchy dry patches) & Lupus ( an inflammatory disease caused when the immune system attack its own tissues).


Avocados are high in healthy fats. These fats benefit many functions in the body including the health of the skin. Eating frequently can help keep your skin flexible and moisturised. They are also good source of Vitamin E which protects skin from oxidative damage.


Beta Carotene is a nutrient found in plants. It functions as Provitamin A, which means it can be converted to vitamin A in the body. It’s also found in oranges and vegetables such as carrots, spinach and sweet potatoes.

Carotenoids like Beta Carotene help keep the skin healthy by acting as a natural sunblock. When consumed, this antioxidant is incorporated into the skin and helps protect the skin cells from sun exposure, this inturn prevents sunburn,cell death and dry wrinkled skin.


Orange is a great source for Vitamin C. Vitamin C is a good antioxidant that helps protect the skin from oxidative damage caused by the sun and the environment, which can lead to sign of aging.

Vitamin C is essential for healthy skin. The skin needs it to create Collagen (a protein that helps improve the skin’s elasticity preventing sagging and ultimately leaving the plump and youthful). Common symptoms of Vitamin C deficiency is dry, rough and scaly skin that tends to bruise easily.


Tomatoes is a great source of Vitamin C and also contains major Carotenoids including Lycopene. Beta Carotene, Lutein & Lycopene are known to prevent skin against damage from the sun and also help prevent wrinkling. Tomato is an excellent food for maintaining healthy skin.


Walnuts contains good ratio of Omega-3 &6 and also Zinc (which helps wound healing and flights bacteria and inflammation). Walnuts can help fight the potential inflammatory response to excessive Omega-6 in our diet because of the balanced ratio in both fatty acids. Walnuts also speeds up Collagen production because of its high content in Omega-3 fatty acids which helps reduce stress and diminish the risk of heart disease.


Green tea contains a compound called Catechins and work in several ways to improve the health of our skin like protecting it from sun damage and ageing, prevents the skin from dryness &roughness, improves the elasticity of the skin.

Green tea contains a compound called Polyphenols. It’s an antioxidant and an antiinflammatory. It flushes out toxins and keeps the skin supple.

The Vitamin k in green tea helps lighten dark circles under eyes. Put used green tea bags in the fridge for 15 minutes, then apply to the face. It’s a good eye treatment.

Avoid drinking green tea with milk as it reduces the tea’s antioxidants.


This green vegetable is rich in vitamin A, which is an antioxidant and promotes healthy skin. Legend has it that applying kale tropically reduces the visibility of bruises,scars, stretch marks,spider veins.


Almond is another great source of Vitamin E which helps prevent skin damage from the sun.


Pomegranate juice has great benefits for your skin as it can heal lines and freckles on your face when used regularly. It makes the skin healthy through detoxification and can prevent as well as treat skin damages caused by ultraviolet rays of the sun. The peel of the fruit is used along with seed oil which encourages cell growth and hinders wrinkles naturally. It averts enzymes which break down collagen and make your skin look younger.


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