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Best foods for skin

best foods for skinA good diet not only benefits your health, it also benefits your skin’s health in many ways. Nutrients in certain foods can protect your skin from damage from inside and out. A healthy balanced diet can address all sorts of skin problems from wrinkle reduction to acne prevention. So instead of applying tons of commercial skin products on your skin, you can first start with a healthy diet to enhance your skin from within. Here’s a list of some of the best foods that you can include in your diet for great skin.

Citrus fruits

Grapefruits, oranges and clementines are examples of foods that can be placed in the category of citrus fruits. Citrus fruits are an excellent source of vitamin C. It is needed to produce collagen that help in forming the basic structure of your skin that makes your skin look healthier and younger. The amount of collagen that the body produces begins to decrease after the age of 35, which is why the skin has a tendency to sag as a person gets older. Not only does vitamin C keep the skin firm, but it also has antioxidant properties – it can reduce free radical damage. Free radicals are compounds that can accelerate the aging process.


Yogurt can prevent wrinkles because the protein in yogurt makes your skin firmer and more resistant to fine lines. To make your complexion clearer and smoother, have one serving of yogurt each day.

Dark chocolate

This is a food that many people would be happy to see on the list. A little bit of chocolate in your diet can make your skin smoother, suppler and glowing because it hydrates your skin from within. The next time that you are craving something sweet, you should consider having some dark chocolate. The cocoa in dark chocolate helps keep your skin hydrated. Dark chocolate contains flavonols, which are a group of antioxidants. You want to make sure that you choose chocolate that has a cacoa content of at least 70 percent. It can also be applied topically to reduce puffiness.


Many health experts recommend that people eat salmon because it is one of the best sources of omega-3 fatty acids. These nutrients help promote healthy skin by reducing inflammation and decreasing clogged pores. Also omega-3 fatty acids have been shown to cut the risk of heart disease and stroke. You only need to eat two servings of salmon per week to reap the benefits. It is important to note that a three-ounce serving of salmon only has about 150 calories. Therefore, it is one of the healthiest foods that you can eat.

Omega-3 rich foods contain “good cholesterol” that is great for preventing scars and blemishes on your skin. Foods contain omega-3 includes mostly fish dishes like tuna, salmon and sardines.


Nuts are abundant in vitamin E, which can help protect the skin against sun damage. Vitamin E also helps the skin retain moisture, which can help alleviate dryness. Almonds are the best source of vitamin E which is an antioxidant that helps keep your arteries free of unsafe free radicals and protect your skin from sun damage. Furthermore, walnuts and pistachios contain omega-3 fatty acids.


Spinach is an excellent source of vitamin A, vitamin B6, vitamin C, folate and fiber. This food not only keeps your skin looking beautiful, but it can also help reduce your risk of skin cancer. There was a study done that followed a group of patients over the course of 11 years. Half of the people ate spinach on a regular basis while the other half rarely ate spinach. The results of the study showed that people who rarely ate spinach developed twice as many tumors as the subjects who ate spinach regularly.

Researchers believe that the folate in spinach helps protect against skin cancer. Folate helps repair and maintain DNA, which helps prevent cancerous cells from growing.

Green tea

Besides water, you should be drinking green tea for benefiting your skin. Green tea has numerous health benefits, including benefits for your skin. For healthier skin, drink a cup of green tea every day.


Tomatoes are stuffed with antioxidants that absorb free radicals and helps prevent skin-aging, sun damage, pigmentation problems, etc. For best results, heat the tomatoes before eating.

Sweet potatoes

They are loaded with Vitamin C which stimulates the production of collagen that helps prevent wrinkles.

Red and green vegetables

Have bright colored vegetables that are full of beta-carotene and Vitamin A that prevents cell damage and premature aging.


Carrots are also a great source of Vitamin A that helps in building up skin cells and makes your skin look brighter and healthier.


Beetroots contain effective skin clearing properties. These purple roots contain vitamin A, as well as potassium, sodium, calcium, magnesium, and vitamin E that helps in healing eczemas and scars. They cleanse your body by eliminating toxins from the body which helps clear your skin.

Whole wheat

It contains selenium found in whole wheat cereals and breads that helps prevent cell damage and makes you look younger.

Lean red meat

Those who have pale skin and dark circles usually lack iron in their meals. Red meat is a good source of iron but make sure that it is not too high in fat.

A healthy diet is one of the keys to having a beautiful complexion. After all, “you are what you eat”. That is why you want to make sure that you eat plenty of nutritious foods. We hope that this list of the best foods for skin will help keep your skin looking smooth and healthy.

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