How Healthy Foods Affect your Skin

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Beauty is skin deep. We all desire that enviable fresh, youthful and vibrant glow — milky and supple skin like that of cover models or celebrities on our favorite magazines. Our skin mirrors the quality of our diet. Do you suffer from annoying zits, discolorations, dull and lifeless skin? What you put in your mouth could be sabotaging your skin goals.

Healthy Foods

You don’t need expensive surgical procedures or creams to work miracles on your skin. What you need is a healthy dose of skin-replenishing foods. Stock up on healthy foods from your local grocery and eat yourself to vibrant and beautiful skin.

Eat your way to Glowing Skin

There are numerous products in the market that promise to give you that healthy glow. Check out some of the best-rated beauty and personal care products at

However, there are inexpensive and equally effective solutions to dewy and vibrant skin. All you need to do is raid your kitchen pantry for a healthy kick of wholesome food.

Antioxidants for Smooth and Glowing Complexion

Polyphenol-rich foods have antioxidant properties. They protect the skin from oxidative stress and reduce visible signs of aging including wrinkles. Antioxidant-rich foods such as vitamin C, E, A (beta carotene) and selenium are essential for the formation of collagen.

Collagen provides integrity to the skin capillaries to keeps wrinkles at bay. It protects the skin cells from oxidative stress due to free radical damage.

1. Vitamin C

Vitamin C is crucial to replenish collagen levels in the skin. Vitamin C is depleted rapidly in the presence of sunlight. To replace the lost vitamins, eat foods rich in vitamin c such as fruits and vegetables on a constant basis. Vitamin c promotes radiant skin and prevents blemishes.

Rich sources of vitamin C include citrus fruits, kale, cauliflower, broccoli, cabbages, kidney beans, kiwi fruit, watermelons, summer squash, Brussels sprouts, papaya, bell peppers, white potatoes, and sugar snap peas among others.

2. Vitamin E

Vitamin E, when used with Vitamin C, is a powerhouse for skin protection. Vitamin E is a rich antioxidant source that protects the skin from UV damage. It also reduces the appearance of scars and blemishes. Vitamin E is concentrated in the sebum to boost skin integrity and enhance a glowing complexion.

Best sources of vitamin E include almonds, sunflower seeds, peanuts, and peanut butter broccoli, olive oil, mangoes, avocados, spinach, beet greens, red bell peppers, canola oil, collard greens among others.

3. Selenium

Selenium is a mineral with antioxidant properties. It keeps the skin safe from sun damage and slows down aging by enhancing the skin’s elasticity. Diets rich in selenium have been linked to low levels of skin cancers. Studies show foods rich in selenium along vitamin E, A and copper prevent sunburn on the skin.

Selenium-rich foods include tuna (canned light), wheat germ, skinless turkey or chicken, tilapia, lean beef, whole wheat bread, cottage cheese (fat-free or 1% low fat) eggs, shrimp and mushroom among others.

4. Vitamin A

Vitamin A in the form of beta carotene is a vital nutrient for skin quality. Vitamin A replenishes skin tissues and acts as an antioxidant to prevent skin damage. Food sources rich in beta carotene are safe, unlike their supplement counterparts. Carotenoids act as a natural sunblock and keep skin healthy giving you a glowy skin tone.

Rich sources of beta carotene include carrots, butternut squash, mangoes, pumpkin, red bell peppers, lettuce, collard greens, Chinese cabbage, turnip greens, apricots, guavas, watermelon, and red cabbage among others.

Omega 3 Fatty Acids for a Firm and Supple Skin

Omega 3 fatty acids beat inflammation caused by UV rays. Inflammation produces free radicals that attack collagen damaging the skin resulting in aging. Omega 3 fatty acids reinforce the skin cell membranes protecting the skin from UV damage.

A diet rich in omega three fatty acids reduces your risk of contracting squamous cell skin cancer as outlined in Omega 3 fatty acids keep skin firm, supple and hydrated. Deficiency in omega three fatty acids has been linked to dry, chapped skin.

Omega 3 fatty acids reduce inflammation which aggravates acne and redness. They combat autoimmune diseases caused by inflammation such as lupus and psoriasis.

Rich sources of omega three fatty acids include soybeans (edamame), wild salmon (fresh), chia seeds, canola oil, mackerel, flaxseed, herring, walnuts, seaweed, sardines, and Pacific oysters among others.

Zinc for a Youthful Complexion

Your skin comprises 6% of the total zinc content in your body. Zinc protects skin cell membranes and maintains collagen to keep the skin firm. Severe zinc deficiency results in pustules, skin lesions, scaling and redness.

Zinc is essential for skin cell renewal keeping wrinkles at bay for a youthful glow. Zinc deficiency has been linked to skin lesions, inflammation and slow healing of wounds.

Rich sources of zinc include cashews, oysters, peanuts and peanut butter, pumpkin seeds, yogurt (fat-free or low-fat), starchy beans (such as navy, black, garbanzo, pinto and kidney beans), skinless chicken, lean beef and lentils among others.

Water-based foods for Dewy and Clear Skin

Water-based foods contain 70% to 80% water. These foods hydrate the skin and flush off toxins for a dewy complexion. Your skin cells are no longer clogged, and they breathe freely. The skin is plumper and fuller looking clearer and firmer.

Hydrating fruits include apples, watermelons, pears, berries (blue, rasp, and strawberries), grapefruits, mangoes, oranges, tangerines, kiwi fruit, cantaloupe and pineapples among others.

Hydrating vegetables include tomatoes, Brussels, cucumber, lettuce, artichokes, rhubarb, courgettes, celery, bell peppers, broccoli turnips, and asparagus among others.

Do you recall the old saying, you are what you eat. Your skin is a reflection of your food choices. Next time you are tempted to take a second serving of chocolate donuts to remember your food could be ruining your skin goals.

A healthy diet rich in proteins, carbohydrates, healthy fats, vitamins, and minerals is ideal for feeding and nourishing your skin. Glowing, supple and clear skin is no longer a pipe dream.


Vishal Gaikar

Article by Vishal

Meet Vishal Gaikar, the tech wizard hailing from Pune, India, who's on a mission to decode the digital universe one blog post at a time. When he's not tinkering with gadgets or diving deep into the digital realm, you can find him concocting the perfect cup of chai or plotting his next adventure. Follow his tech escapades on Twitter and buckle up for a wild ride through the world of innovation and geekery!

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