Everyone wants glowing, beautiful, and flawless skin. Eating a healthy, clear skin diet with plenty of antioxidants, vegetables and fruits can make your skin look and feel healthier and younger.
We invest a lot of time and money to get a glowing complexion, but how much do you think about eating a healthy diet for clear skin? Nutrition is important for your overall health. What you eat can significantly manifest our appearance. If you are eating unhealthy foods, your skin is the first to show it. If you want to achieve a clear, radiant complexion, you first have to carefully check what you are eating to fuel your body.
Fortunately, there are some healthy foods and special skin diet plans that are guaranteed to up your beauty game. A diet rich in antioxidants, minerals, vitamins, and essential fatty acids can keep your skin radiant and healthy. In this post, I have rounded up healthy foods you should be eating for beautiful clear skin and brighter complexion.
Skin-boosting foods that you should add to your diet to keep your skin healthy, include:
- Berries
- Avocados
- Nuts
- Sunflower Seeds
- Sweet Potatoes
- Red Bell Peppers
- Broccoli
- Tomatoes
- Soy
- Green Tea
- Whole Grain Foods
- Turmeric
- Citrus Fruits
- Salmon
- Cocoa
- Eggs
- Acai
- Kale
- Chia Seeds
1. Berries
When it comes to promoting your skin health, eating blueberries, strawberries, cranberries, raspberries, and blackberries is an excellent way to provide a healthy dose of antioxidants for healthy skin cells. The tiny berries are considered a superfood that is jam-packed with vitamin C, E and A which make them an amazing natural skin treatment.
Berries contain a significant amount of skin-friendly elements that can prevent cell damage, flaky skin and fight against inflammation. If you want to prevent early skin aging, nurture your glowing skin and retain a youthful glow, add berries to your diet to protect and heal the skin while fighting the signs of aging. Eat them plain for an easy snack or try delicious berry recipes.
2. Avocados
Avocados are rich in healthy fats, vitamins, powerful antioxidants that are good for your skin health, keep your skin flexible and moisturized. They contain powerful antioxidants and other healthy compounds that can protect your skin from UV rays that can damage your skin and cause wrinkles and other signs of aging. Besides eating this delicious fruit, you can apply it topically to make the most of it. It can deeply penetrate the skin to nourish, hydrate, and soften your skin. The hydrating properties of avocados can keep reduce wrinkles, keep skin smooth, and boost skin immunity. Avocados also contain lutein that promotes skin elasticity and oleic acid that reduce redness and inflammation.
3. Nuts
Nuts have a strong nutritional profile that makes them incredible food for glowing skin. They are an excellent source of essential fatty acids, omega 3, and omega 6, which can fight against inflammation. They can make your skin smooth and supple while enhancing its natural glow. Nuts contain vitamins, minerals and other healthy ingredients that your skin needs to perform optimally and keep age-related fine lines and wrinkles at bay.
4. Sunflower Seeds
These nutritious little seeds are a filling snack that can promote growing and youthful skin. Sunflower seeds are loaded with vitamin E, selenium and powerful antioxidants that have ski boosting properties. They can lower your risk of developing inflammatory skin conditions such as acne, eczema, and psoriasis.
5. Sweet Potatoes
Sweet potatoes are a great source of vitamin A, beta carotene, potassium, B vitamins, and other essential nutrients that are important for healthy cell production. They contain high levels of anthocyanins that are a type of flavonoid antioxidant that has anti-aging properties. Sweet potatoes are loaded with vitamin C which is vital for collagen production. In addition, potassium and pantothenic acid make sweet potatoes a natural moisturizer.
6. Bell Peppers
Bell peppers are a great source of vitamin C that is necessary for collagen production and keep your skin firm and healthy. They are also loaded with beta carotene that helps prevent wrinkles, improve blood circulation to your skin. Adding bell peppers to your diet can help you look more youthful and reduce the risk of acne.
7. Broccoli
Broccoli is loaded with vital minerals and vitamins that are important for skin health. It contains lutein that has an amazing property to prevent your skin from oxidative damage, eventually prevent fine lines and wrinkles. By eating broccoli, you can get a healthy dose of sulforaphane that can protect you against sun damage and maintain collagen levels in your skin. So, have a cup of broccoli to get all the essential nutrients required for a beautiful natural glow.
8. Tomatoes
Tomatoes are an excellent source of vitamin C, lutein, and a powerful carotenoid, lycopene. These skin-friendly elements make tomatoes amazing food for maintaining healthy skin. Lycopene can help eliminate skin-aging free radicals caused by UV rays while protecting your skin from sun damage. They also help treat acne, sunburn, and revive dull skin. To reap the most benefits, add tomatoes to your diet to get a daily dose of lycopene and keep your skin fresh for longer.
9. Soy
Soy is rich in isoflavones that have many positive health benefits, including skin. Consuming soy as a part of your daily diet can improve fine wrinkles and improves skin elasticity. It contains linoleic acid that can keep your skin smooth, healthy and strong. Soy has antioxidant properties to reduce photoaging of the skin from chronic sun exposure. Soy is a natural moisturizer; this is why it is used in many skincare products to create moisturizing effect.
10. Green Tea
When it comes to maintaining glowing and healthy skin, drinking green tea is a great choice. Green tea is a popular beverage that you should add to your skin diet to reap the maximum benefits of green tea. From protecting your skin from aging and cellular damage, preventing acne, melanoma, and other skin infections to keeping it moisturize, firm, and smooth, green tea has a long list of skin benefits.
11. Turmeric
Turmeric is loaded with powerful antioxidants that are required for healthy, glowing skin. This ground spice contains a bioactive component, curcumin that has antioxidant and anti-inflammatory properties. This is why it is widely used in many beauty and dermatology products. It has anti-inflammatory, and healing properties make it an effective remedy for treating sensitive skin conditions and healing and soothe flare-ups. Turmeric can provide a natural glow and luster to your skin, prevent psoriasis, acne, and a range of other dermatological conditions.
12. Citrus Fruits
Citrus fruits such as lemon, lime, grapefruit, and oranges are one of the healthiest additions to your diet that can provide you with innumerable health benefits. Skin health is one of them. The high content of vitamin C makes citrus fruits healthy food for skin that can increase collagen production and decreasing the elasticity of your skin. Vitamin C can repair and rejuvenate the skin, help clear your skin, delays the onset of aging, and promote skin health. Citrus fruits can act as detoxifying and exfoliating agent that clears dead cells and make your skin clear. So, increase your citrus fruits intake and let your skin glow naturally.
13. Salmon
Salmon and other fatty fishes such as mackerel and herring are considered as one the best healthy foods for skin. The high content of omega 3 fatty acids makes salmon a great skin-boosting food that can maintain skin health, keep it firm, supple, and moisturized. Omega 3 fatty acids can reduce inflammation and prevent acne, psoriasis, lupus and other skin disorders.
Salmon is also an excellent source of vitamin E, which is a vital antioxidant for protecting your skin against oxidative damage. So, add salmon to your diet to get a healthy dose of omega 3 fatty acids, vitamin E, and vital mineral zinc for the production of new skin cells and maintaining the strength and integrity of your skin.
14. Cocoa
Cocoa beans can produce amazing effects on your skin because of their skin-friendly components, including antioxidants, vitamins, minerals, and other essential nutrients. Consuming cocoa can keep your skin clearer, boost blood circulation to the skin, reduce fine lines and wrinkles while restoring the healthy appearance of the skin. Cocoa is also a great source of antioxidant flavonoids, which have the ability to protect your skin from cellular damage and sunburn. So, eat more chocolates or drink more coffee to make your skin more radiant and achieve a more youthful appearance.
15. Whole Grains
Eating whole grains is important for your overall well being. Whole foods are basically unprocessed that would be an incredible addition to your skin diet. They are an incredible source of vital nutrients, vitamins, and minerals that play a key role in keeping your skin healthy. They contain a powerful antioxidant rutin that can reduce inflammation and skin damage. If you want a clear, glowing skin increase your intake of whole grains and achieve healthier skin.
16. Eggs
If eggs are not a part of daily diet, add them to your skin diet to soothe and nourish your skin. Eggs contain essential amino acids that promote skin cell growth while making it radiant and clearer. Eggs provide a healthy dose of essential nutrients that make your skin healthier and improve its texture. So, eat eggs to get a daily protein dose to maintain healthy skin, tighten the pores and reduce excessive sebum.
17. Acai Berries
Acai berry is a small round fruit that are packed with powerful antioxidants, vitamins, minerals that promote skin health. It has an incredible property to delay the signs of aging, prevent acne, remove scars and moisturize your skin. The strong antioxidant and anti-aging effect make acai berries a great addition to your skin diet.
18. Kale
You should start eating this leafy green as it contains a unique blend of vitamins A, B, C, and K, antioxidants and essential minerals that make it a healthy food for the skin. This leafy green has an incredible property to tighten pores, increase collagen production, reduce cell damage, detoxify the skin and a lot more. Kale is widely used in many antiaging, cleansing and other skincare products.
19. Chia Seeds
Chia seeds are famous for their amazing beauty benefits and can do wonders for your skin. This superfood is packed with omega 3 fatty acids, proteins, magnesium, zinc, vitamin E, B, and other important nutrients that make it a great skin-boosting food. Due to their impressive nutrient profile, chia seeds can fight ageing, reduce inflammation, and remove scars. Chia seeds can hydrate, soothe, and moisturize your skin while keeping it healthy and radiant.
You are what you eat. Eating these skin-boosting foods and following a clear skin diet can positively impact your appearance and help you achieve a healthy, glowing complexion.
