8 Foods To Eat For A Healthy Skin

8 Foods To Eat For A Healthy Skin

There’s definitely something to the notion that beauty begins on the inside. If you’re not eating right, your skin will show it. If you want a clear, radiant complexion, shiny hair, and strong nails, you have to start with what you’re putting into your body.

While there are many approaches to eating healthy, certain foods are guaranteed to up your beauty game. More and more people are examining the link between what we eat and how it manifests in our appearance. Consequently, attention has shifted away from superficial fixes in favor of more sustainable strategies that focus on starting within. So if you want a makeover, you first have to makeover your diet. To give you a head start on practicing the very first step of skincare, we rounded up the top things you should be eating to promote clearer skin.

Looking to make your skin its best? Along with smart habits — like wearing sunscreen every day — check out what’s on your plate. From fighting free radicals to smoothing fine lines, some types of foods are packed with the good stuff for glowing skin. No need to obsess about a particular “superfood” or exotic ingredient. There are plenty of options in regular grocery stores. What matters most is your overall eating pattern. In a nutshell, most people need to eat more fruits and vegetables, cut down on sugar and salt, and choose whole foods over processed ones.

Why Are Fruits So Important For Healthy Skin?

Maintaining healthy skin is not an easy task. No matter how many products you use, your skin will glow only if you are healthy from within. That’s why getting the right amount of nutrients through your food is a must.

An abundant source of nutrients and essential vitamins is fruits. Vitamin C enriched fruits are great for reducing acne marks and skin brightening. Fruits with B vitamins are great for improving your overall skin health. According to our chief dermatologist, Dr. Harish Koutam, “Fruits are rich in antioxidants that prevent oxidative damage. Foods rich in vitamin A can help in reducing acne. Pineapple and cucumbers are great for solving acne issues.”


Your favourite bar of chocolate can bless you with a beautiful and wonderful skin. Wondering how? The cocoa presents in chocolate helps in hydrating your skin and makes it more firm and supple.
Choose dark chocolates as it contains high level of flavonoids – an antioxidant. Just add a couple of cubes to boost your beauty in a sweet way. You can also apply melted chocolate on your skin to get a glowing skin.

Green tea

Since green tea contains polyphenols, making it an antioxidant and an anti-inflammatory, it can be used as a great toner to treat acne,” says Kaleroy Papantoniou, MD, a cosmetic dermatologist. “It’s great for healing blemishes and scars, flushes out toxins, and also keeps skin supple. The vitamin K in green tea helps lighten dark circles under the eyes, too. So, put used green tea bags in the fridge for a great 15-minute under eye treatment.”
Green tea offers a host of advantages for the skin. It has EGCG (epigallocatechin-3-gallate) which safeguards the skin against damaging UV radiation, and neutralises the harmful oxygen radicals that can help prevent the occurrence of sunburn, skin rashes, photoaging, and skin cancer. Its antioxidant and anti-inflammatory properties will keep your skin glowing and problem-free.

For smoother skin, try swapping a cup of coffee for green tea. Green tea is packed with polyphenols, a type of antioxidant found in tea leaves. Polyphenols help to lower the amount of sebum (oil) your body makes, and some evidence shows this makes green tea a good option to treat acne. Green tea also contains flavonoids, which help with DNA repair, and are even shown to help lessen fine lines. One study shows that you’ll get the most flavonoids from green tea if you steep it in cold water for a long time.

Fatty fish

Everyone knows that fish is good for your health, but did you know that fatty fish in particular can have some pretty amazing benefits for your skin? That’s right – by eating just a few ounces of salmon or tuna each week, you can help to reduce inflammation, fight wrinkles, and even clear up acne.

This all comes down to omega-3 fatty acids and amino acids. These nutrients help to keep skin cells plump and hydrated, and they also have anti-inflammatory properties that can help to calm redness and swelling.
In addition, oily fish can help to fight acne by reducing the production of sebum, an oily substance that can clog pores.

You can include this in your diet by eating fatty fish or adding fish oil supplements!

Olive oil

Olive oil contains several essential nutrients like vitamins A, D, E, and K, indispensable for the skin’s structural integrity. It helps slow down the skin’s ageing process and reduces the appearance of fine lines and wrinkles. It is known to hydrate the skin deeply and acts as an excellent natural moisturiser. Olive oil has antibacterial effects and can be used to treat bacterial infections on the skin. It has antioxidants, which prevent oxidative damage to the skin. It is also known to reduce the harmful effects of UV rays on the skin and thereby reduce the incidence of skin cancers.


They have beta-carotene and are rich in vitamin A. The vitamin A present in carrots reduces the risk of skin cancer and is suitable for eyesight. It can protect the skin from the sun and repairs collagen damage. Also, antioxidants are present to prevent the excess production of cells on the outer layer of the skin. These excess cells, when combined with sebum, can clog pores. Thus, it reduces the risk of acne breakout.

Carrot gets its orange colour from its high levels of beta-carotene, which transforms to Vitamin A inside our bodies. This vitamin helps decrease the skin’s oil production, which is the leading cause of adult acne. Carrot also detoxes the body from excess estrogen, also known to cause hormonal acne in women. Some studies also suggest that carrots may improve psoriasis.


Vitamin A and an enzyme called Papain contained within Papayas are excellent for clearing the skin off of dead cells and inactive proteins, helping the skin rejuvenate. Papain also helps skin lightening, so papaya has been a necessary ingredient in many beauty and cosmetic products like creams, face washes, and soaps. In addition, Papain dissolves the visibility of blemishes while also gently exfoliating the skin.


The key to luminous skin is hydration. Water intake is crucial, as the skin is a direct reflection of the body’s moisture levels. Water-rich foods, or foods that have a high water content, are an excellent way to ‘eat your water.’ Cucumbers are an excellent example, as they are 95 percent water.

Eating hydrating fruits and vegetables, such as cucumber, is an excellent way to add to your overall hydration levels, which will in turn promote glowing skin. Do you have chapped lips or dull skin? Focusing on consuming more water will likely reverse that. In fact, research suggests that drinking higher amounts of water (the study suggested 2 liters of water per day) may improve skin physiology. Simply put, drinking more water improved skin hydration.


Whether you prefer a soybean product, like tofu, or edamame, eating these legumes helps promote healthy skin. Soy contains isoflavones that mimic human estrogen, a hormone that decreases after menopause. For some, post-menopausal changes to skin may include wrinkling, dryness, and poor wound healing. Studies show that consuming soy or using soy extracts topically may decrease the appearance of fine wrinkles and increase skin hydration and elasticity.

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