The Best Foods for Healthy & Glowing Skin

To have healthy, glowing skin, you need to consume a wide variety of nutritious foods and reduce your intake of unhealthy foods such as processed, oily, and deep-fried foods.

Give your skin a boost by including the following foods into your diet:

1. Fatty fish

Fatty fish like salmon and mackerel are great sources of omega-3 fatty acids that help your skin look supple and radiant. They can also reduce inflammation, redness, and pimples and strengthen your skin against UV rays.

Packed with vitamin E, antioxidant-rich fatty fish protects your skin from irritation and radical activity that could make your skin age faster.

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Rich in protein and zinc, the nutrients in these fatty fish also help to strengthen your skin and improve the production of new skin cells.

2. Avocados

Avocados contain healthy fats which can help your skin stay moisturized and firm.

They also contain vitamin C and E – 2 important nutrients that your body needs to support healthy skin and fight free radical formation.

Avocados are also rich in biotin, a B vitamin that some nutritionists believe can help promote healthy skin and hair. A deficiency of biotin can lead to skin problems such as rashes, acne, psoriasis, dermatitis, and overall itchiness.

3. Walnuts

Nuts are nutritious snacks that pack a punch, even in small doses. Walnuts contain vitamin E, vitamin C, zinc, and selenium, all of which promote healthy skin.

Walnuts contain a higher amount of omega-3 and omega-6 fatty acids than other nuts, making them an extra healthy choice if you’re looking for skin benefits. However, it is important to keep your nut intake to one handful (1/4 cup) a day. Eating anything in excess can lead to weight gain. Moreover, eating too many walnuts may cause certain adverse effects, including bloating, stomach pain, and skin allergies in some individuals.

4. Sunflower seeds

Seeds, along with nuts, are healthy snacks that boost the health of your skin. Sunflower seeds are a particularly good choice as they contain plenty of vitamin E, selenium, and zinc.

Sunflower seed oil is rich in linoleic acid and essential fatty acids that your body needs to support healthy skin.

5. Carrots

Carrots are rich in vitamin A, which fights against sunburns, cell death, and wrinkles. Vitamin A also adds a healthy, warm glow to your skin.

You can get vitamin A by consuming provitamin A through fruits, vegetables, and other plant-based products. Your body then converts beta-carotene into vitamin A to protect your skin from the sun.

Provitamin A can also be found in oranges, spinach, sweet potatoes, pumpkin, bell peppers, broccoli, and more.

6. Soybeans

Soybeans contain isoflavones that block estrogen in your body to help reduce the appearance of wrinkles and improve the elasticity of your skin.

Postmenopausal women can also benefit from isoflavones as they prevent dry skin and increase collagen production to improve skin texture. They also protect your skin from UV radiation, which can prevent some types of skin cancers.

You can also find isoflavones in chickpeas, pistachios, and peanuts.

7. Dark chocolate

You don’t need an excuse to indulge in a sweet treat once in a while, but if you’ve been waiting for a sign, here it is.


Dark chocolate is beneficial for your skin because cocoa powder boasts a bunch of antioxidants. These antioxidants hydrate and smoothen your skin, making your skin less sensitive to sunburn and improving the blood flow of your skin. Make a healthy choice by opting for a bar of dark chocolate with 70% cocoa for more antioxidants and lesser added sugar.

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