20 Foods To Eat For A Healthy Skin!

Pollution, the sun, and aging take a toll on your skin. So do stress and unhealthy lifestyles – none of which we can really escape. But, there is something you can do to reverse the damage that has already been done to your skin and infuse it with a natural glow. And you can do it without sitting through expensive sessions at a beauty salon. All you have to do is change your diet. 

Let me tell you if you don’t consume fish, you may still get a boost of omega-3 from plant-based sources. One good example might be flaxseeds. A helpful tip may be to mix ground flaxseed into your smoothies, yoghurt, or oatmeal to enjoy their benefits.

Dr. Siddharth Gupta, B.A.M.S M.D (Ayu)

20 Best Foods for Skin Health

• Avocados

Your skin is soft and supple because it contains elastin and collagen. They give elasticity to your skin. But with age, your body produces less of these. That is why your skin starts losing elasticity. This is a natural part of the ageing process. But avocados contain plenty of healthy fats, which can slow it down. 

Experiments show that healthy foods keep your skin taut and bouncy. Avocados also shield your skin from the harmful UV rays of the sun.

• Fatty Fishes

For people who do not have an issue with animal proteins, fatty fish are an excellent source of omega 3 fatty acids. Omega 3 fatty acids boost your heart health. That means your blood circulation improves which is imperative for healthy dewy skin. Without these fatty acids, your skin may become flaky and dry.

• Nuts and Seeds

All kinds of nuts and seeds are friends to your skin. They contain fats and Vitamin E that keep your skin hydrated and smooth. They prompt your body to produce collagen, which keeps your skin supple.

• Sweet Potatoes and Carrots

Both these vegetables are loaded with beta-carotene. Your body converts this essential antioxidant to Vitamin A. Not only do beta-carotene and Vitamin A keep your skin looking soft, but they also act as a natural sunblock.

In addition to carrots and sweet potatoes, beta-carotene is found in other fruits and vegetables such as apricots, cantaloupe, mango, papaya, and pumpkin, and is responsible for their orange hue. Carrots are also high in magnesium, which helps to relax nerves and muscles. Poor sleep can be caused by a lack of magnesium, and obtaining adequate sleep is always beneficial to your skin!

I advocate including coffee in your diet in moderation. It might be a beneficial addition to your skincare routine. Coffee is a beverage that contains polyphenols, which have been found to potentially help against photoaging (skin damage caused by sun exposure) and hyperpigmentation (excessive darkening of the skin).

Dr. Rajeev Singh, BAMS

• Bell Peppers

Yellow and red bell peppers are also packed with Vitamin A and Vitamin C. Together they repair skin, promote the growth of new cells, and boost the production of collagen.

• Tomatoes

Tomatoes contain a wide array of carotenoids such as lutein, beta-carotene, and lycopene among others. They can stop wrinkles from appearing on your skin over time. They can also protect your skin from the adverse effects of pollution and the sun’s glare.

• Broccoli

Broccoli is stuffed with tonnes of nutrients. It contains carotenoids, zinc, and Vitamins A and C all of which are beneficial for your skin. Most importantly, it is a source of a special nutrient sulforaphane that can prevent many types of cancer including skin cancer.

Based on the research I read, by adding barley to your diet, you may enjoy its beneficial effects on your skin. It was found that incorporating whole grains like barley into a low glycaemic index (GI) diet might help alleviate acne and enhance overall skin health. Moreover, barley is rich in essential nutrients, including selenium and various vitamins and minerals, which may support the growth of healthy skin, hair, and nails.

Dr. Smita Barode, B.A.M.S M.S.

• Soy Products

Soy products contain isoflavones that do not allow wrinkles to set in and keep your skin soft and supple. 

• Dark Chocolate

The cocoa powder present is dark chocolate that makes your skin hydrated and soft. It makes the skin resistant to sunburn.

• Green Tea

Green tea flushes out toxic matter from your body and gives you clear and shining skin. It undoes the damage done to your skin by sun exposure and pollution.

Green tea is well-known for its anti-inflammatory effects as well as its potential to aid in the protection of cell membranes. Green tea may help lower the chance of damage from UV rays from the sun, which may lessen the risk of skin cancer, according to a study published in the Archives of Dermatology in 2000. It’s also high in antioxidants and polyphenols (anti-inflammatory substances), both of which are beneficial to the skin.

Soft skin is an indicator of health. These easily available foods can repair and protect your skin from those agents that are determined to harm.

In light of what I have seen, passion fruits are not only delicious but might also offer skin benefits due to their edible seeds. These seeds are rich in polyphenols, which are natural compounds with antioxidant properties. Consuming passion fruits may help protect the skin from oxidative stress and promote its overall health.

Dr. Anuja Bodhare, B.A.M.S M.D (Ayu)

• Cucumber

Cucumbers are great beauty enhancers. They show amazing effects on the skin. The application of cucumber juice on the skin makes it soft and glowy.

The anti-inflammatory effects of cucumber, naturally lighten our skin and reduce tanning. It also reduces wrinkles and fine lines.

• Aloe Vera

Aloe Vera application on the skin helps to keep skin hydrated, improves elasticity, and prevents the development of wrinkles.

Aloe Vera keeps skin glowing and soft. It also prevents acne. Aloe Vera application on sunburns helps in faster healing.

• Coconut Water

Coconut water is a boon for our skin. Drinking coconut water keeps our skin healthy, hydrated, and glowing. Applying coconut water soothes our skin.

The antifungal, antibacterial, and anti-inflammatory properties of coconut water protect it from infections. It effectively prevents acne and delays the effects of aging.

• Olive Oil

Vitamin E and antioxidants in olive oil keep our skin healthy, hydrated, and moisturized. It prevents the development of acne, fine lines, and wrinkles.

Olive oil also effectively lightens scars and stretch marks.

Olive oil is proven to help reduce inflammation when used as part of a healthy diet. This could be due to the antioxidants in olive oil, which are being researched for use in eczema and psoriasis treatments. The major types of antioxidants in olive oil are termed phenols, and they are among the more than 200 chemical components found naturally in the oil.

• Buttermilk

Probiotics in buttermilk keep our digestion proper and thus help in removing toxins from our bodies. The lactic acid in buttermilk is good for our skin. 

Buttermilk keeps our skin glowing and is an excellent skin cleanser and toner. It also helps to remove tan, acne spots, and blemishes. It moisturizes and brightens our skin, thus delaying aging.

• Mango

Consuming mangoes in moderation is the key to radiant skin. Vitamin C in mangoes helps to fight acne and clear up clogged pores.

Mangoes are high in beta-carotene, an antioxidant that helps your skin repair itself, stay smooth, and even prevent wrinkles. They’re also high in vitamin A, which protects and regenerates cells. Winter squash and sweet potatoes, as well as carrots, cantaloupe, and apricots, can provide similar results when they aren’t in season.

Mangoes also protect our skin from the damage caused by harmful ultraviolet rays, thus acting as a natural sunblock. Vitamin A in mangoes is also responsible for good skin.

• Turmeric

Turmeric has anti-inflammatory, antimicrobial, and antioxidant properties that help to heal wounds and prevent acne and breakouts. It also helps to fight eczema and psoriasis.

Turmeric helps in lightening scars and keeps skin glowing. It also helps in reducing dark circles.

• Oats

Saponins present in oats act as natural cleansers. They help in removing dirt and oil that clogs our pores and gently exfoliate the skin.

Antioxidants present in oats help in the removal of dead skin cells. They also moisturize dry skin. A face mask made using oats absorbs the excess oil on the skin, thus preventing acne and breakouts.

Selenium, an antioxidant component found in oats, helps protect cells from damage (the type that could ultimately lead to mutation and tumor growth long-term). Furthermore, the prebiotics in oats help to fuel your body’s beneficial probiotics, which help to boost your immune system overall.

• Citrus Fruits

Consuming citrus fruits like oranges, lemons, kiwi, etc helps in building immunity. The powerful antibacterial action of these fruits prevents infections, thus minimizing the chances of acne.

Citrus fruits give a natural glow to our skin.

They also delay aging, thus preventing the development of fine lines and wrinkles.

• Mushrooms

Mushrooms are rich in vitamin D, selenium, and antioxidants. They prevent infections of the skin, thus minimizing acne and breakouts.

Mushrooms help in delaying aging. They prevent the formation of fine lines and wrinkles. They also help in reducing tan.

Read More: 7 Home Remedies for Glowing Skin

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