Top 10 Skin Health Promoting Foods

While most of us who want to have flawless healthy-looking skin end up spending lots of money on expensive skincare products; as well as spending hours pampering the skin with all sorts of skin cleansing and healing masks, seldom do we give attention to one crucial aspect that has a direct effect on our skin health. That one aspect is our diet. Our skin is a living organ that is continuously making new cells and needs nutrients to help it in carrying out its various functions. 

Our diet has a lot to do with our internal as well as our external outlook. Our body needs various nutrients essential to keep the body functioning in optimal condition. Eating a healthy diet makes you feel good from the inside out. It’s a win-win situation. Therefore, I am going to be covering some skin-friendly foods that are bound to help you in getting that healthy, youthful-looking skin. Also, you can check out to gain more insight on how to step up in your skincare game.


  • Pomegranates


Pomegranates have high antioxidant properties that make them one of the healthiest fruits. They are effective in reversing skin damage and promoting collagen formation in the skin, thereby promoting skin health.


  • Fatty Fish


Fish like mackerel, salmon, and herring can provide you with omega-3 fatty acids which promote skin health by making skin moisturized, firm and supple. Fatty oils from fish also help in reducing skin inflammation due to their anti-inflammatory property. It also contains other essential nutrients like vitamin E and zinc that are needed to maintain overall skin integrity.


  • Green Tea


Skin-friendly compounds found in green tea such as catechins make skin firm, moisturized, and radiant. They also reduce the skin damage caused by sun radiation. It helps make it more elastic thereby reducing the signs of aging as well.


  • Walnuts


Walnuts are a good source of essential fatty acids such as omega-3 and omega-6 fatty acids among all other nuts, also they provide protein, vitamin E, zinc, and selenium all of which promote skin health and help in maintaining skin integrity.


  • Avocados


Avocados are a good source of healthy fats as well that help with maintaining skin elasticity and moisture content. They also have been found to be effective in protecting skin against UV radiation damage. Apart from these contents, avocados contain vitamin E and vitamin C both of which work better in promoting skin health when present together. 


  • Sweet Potatoes


Sweet potatoes are a good source of beta carotene. Beta carotene is a compound that can help the skin by acting as a sunblock, thereby protecting the skin from conditions experienced after sun exposure like sunburn and dehydrated wrinkled skin. Consuming a high amount of beta carotene can impart a warm orange tinge to the skin which gives the skin a healthy appearance.


  • Tomatoes


Tomatoes are an excellent source of vitamin C and key carotenoids, especially lycopene. These compounds play an essential role in reversing skin damage caused by sun exposure and may also reduce the chances of the formation of wrinkles.


  • Extra Virgin Olive Oil


This miracle natural oil is an excellent source of healthy fats. It works on several parameters to slow down the aging process in the body. When consumed and applied to the skin, olive oil works to reduce the risk of sun damage and inflammation, while promoting firmness and elasticity due to the content of monounsaturated fats found in it.


  • Spices


Spices add more than just the element to our food. Some spices, such as cinnamon, turmeric, chili peppers, and ginger contain compounds that promote the production of collagen in the skin, decrease inflammation, along with reducing damage imposed by sun exposure. 


  • Dark Chocolate


Dark chocolate with preferably high flavanol content (one containing at least 70% cocoa) is seen to have a very high level of antioxidants. A study aimed at checking the effectiveness of dark chocolate consumption with high flavanol content on skin resulted in finding that dark chocolate improves blood flow in the skin while reducing the risk of damage caused due to prolonged sun exposure. It was also seen to improve the skin texture making it more firm and hydrated.