8 Foods For Healthy Skin

Skin care!

Aisha  Shamim

2 months ago|5 min read


Get Healthy Skin With Foods

Photo by Sam Moghadam Khamseh on Unsplash

Despite being the largest organ on our body, our skin can often be one of our most neglected areas. We do, after all, live in it!

We all know the saying, “You are what you eat.” But so few of us really take the time to actually understand and appreciate how the food we eat affects our overall health, energy, and skin .

Now with more advancements in health sciences , it’s undoubtedly clear that what you eat significantly affects your health and biggest organ- your skin, and the good news is that if you’re committed to eating healthier, you can help give your skin a boost.

This article takes a look at 5 of the best foods for getting your skin to glow from the inside out!

1. Fatty fish

By Jeremy Stewart on Unsplash

Fatty fish, such as salmon, mackerel, herring, tuna and sardines are rich sources of omega-3 fatty acids, which are important for maintaining a healthy skin . Omega-3 fatty acids help keep your skin thick, supple, and moisturized. The deficiency of omega-3 fatty acid causes dry skin.

Omega-3 fatty acids improve cholesterol and battle inflammation. They also help preserve collagen in your skin and keep it firmer.

Fatty fish is also a source of one of the important antioxidants , that is vitamin E. Vitamin E in your diet is essential for protecting your skin against damage from free radicals and inflammation .

Fish is also a source of high quality protein, which is necessary for healthy skin . Lastly, fish provides zinc — a mineral vital for regulating the production of new skin cells and overall skin health .

sardines are rich in phosphorus, protein, vitamin D, and omega-3 fatty acids, all of which help keep your skin hydrated and glowing, says Simpson. So, be ready to use sardines

If you have...wrinkles and fine lines.

2. Avocados

By Gil Ndjouwou on Unsplash

Bring on the guac! "High levels of healthy oils and vitamin E, in avocados, provide healthy skin cell function," says Zeichner. "They may also help improve barrier function and hydration. So avocados are one of the popular ingredients for face masks. "Avocados penetrate cells at the deepest level, which is virtually a tasty way to get a basal layer skin dose of vitamins A, D, and E, good fats, and phytonutrients," says Papantoniou. Seriously, there is nothing that this fruit can't do?


By am JD on Unsplash

Research published in the American Journal of Clinical Nutrition shows that people who eat foods rich in vitamin C have fewer wrinkles and less age-related dry skin than those who don't. Strawberries, red peppers, and grapefruit are all other great vitamin C sources, just to name a few!

Vitamin C helps calm inflammation, brightens dark spots, and even your skin complexion." says Zeichner. So foods like oranges, tangerines, and grapefruits should be your top snacks. Vitamin C also boosts your metabolism and can help you feel less bloated.


Almonds are packed with vitamin E, a powerful antioxidant that helps prevent signs of aging caused by free radicals and may even protect you against skin cancer. "Studies also suggest that vitamin E if consumed orally , results in increase in its levels on the skin's surface, which is good for the people having dry skin,".

By Jocelyn Morales on Unsplash

5. Pomegranates

"Pomegranates contain polyphenols which also fight free radicals and help to regulate skin's blood flow, giving it a nice healthy glow," says Papantoniou. Pomegranate seeds also contain fiber, which makes them an appeasing way to sprinkle some color onto your salads and side dishes.

By Mustafa Bashari on Unsplash

6. Walnuts

Walnuts boost collagen production because they are also high in omega-3 fatty acids, says Papantoniou. Collagen maintains skin's elasticity, prevents sagging and ultimately makes your skin plump and youthful. Walnuts also reduce stress and the risk of heart diseases.

By Jakub Pabis on Unsplash

7. Watermelon

The high concentration of water in watermelon can actually reduce the water retention that leads to puffiness around the eyes," says Baumann. " Because watermelon is low in sugar—you don't need worried about glycation, the process that depletes collagen and leads to lines and wrinkles."

By Floh Maier on Unsplash

8. Chia Seeds

Chia seeds are top-notch smoothie ingredients , including these tiny guys into your morning meal means you're consuming one of the richest sources of omega-3 fatty acids. "Omega-3 fatty acids help provide building blocks for healthy skin cell function and new collagen production to make the skin strong and wrinkle free, says Joshua Zeichner.

Additionally, protein in chia seeds forms the foundation of healthy skin structure. Soluble fiber in them provides healthy probiotic balance in the gut and ultimately makes the skin glowing . Chia seeds are also very hydrating, and keep the skin healthy and plump.

By Joanna Kosinska on Unsplash


We can definitely conclude the notion that beauty begins from the inside. . If you want a clear, radiant complexion, shiny hair, and strong nails, you have to eat -what is right.

All the foods mentioned in this article are guaranteed to up your beauty game. As there is a confirmed link between what we eat and how it manifests in our appearance, now people pay attention to more sustainable strategies that focus on starting within. So if you want a makeover, you first have to makeover your diet.


Aisha  Shamim

Hi, I'm Aisha Shamim .I have done MS in Organic Chemistry and MA in English literature. I am a teacher, researcher, and writer.



Read More