Top 7 Best Foods For Healthy Skin

You are what you eat, and there’s no denying that. If your diet solely consists of processed or junk food, acne breakouts will be a common occurrence on your skin.

However, if you incorporate even a few of the best foods for healthy skin in your diet, you can put any Vogue cover model to shame. 

Having healthy skin is everyone’s dream. But an unhealthy diet puts you on the road towards obesity, skin damage, and metabolic fluctuations. 

This guide discusses the best foods good for skin that will make you look youthful and radiant. 

Foods for Glowing Skin 

While most of these foods for healthy skin are universally beneficial, you should use substitutes if you’re allergic. 

Before discussing how to keep skin healthy, let’s give you two important tips for beautiful skin. One, grains and carbs are the worst foods for acne. Two, using vitamins for skin repair is a gift that keeps giving. 

1. Flaxseeds

Flaxseeds don’t exactly sound like the most glamorous or appetizing food for good skin.

However, flaxseeds and flaxseed oils are some of the oldest medicines and functional foods.

Even its Latin name, “Linum Usitatissimum,” translates very aptly to “very useful.” 

Modern research has proved flaxseed to be a blessing for your skin, enriching your body with omega-3 fatty acids.

And if you don’t already know, Omega-3 fatty acids are the Holy Grail for almost every skin type

The reason that Omega-3 works so well for the skin is that it is among the very things that make up your skin. For example, the DHA Omega-3 is an important structural component of your skin. By consuming flaxseed, you are giving your body the ingredients to fortify your skin. 

Other research also attests to flaxseed’s ability to fight sun damage. After exposure to sunlight, the collagen in your skin starts breaking down. However, the Omega-3 fatty acids in your flaxseed stop your body from producing the chemical that eats away at your skin’s collagen. 

What Does It Do? 

  • Balances the skin pH
  • Moisturizes and hydrates
  • Improves the elasticity of your skin
  • Removes skin blemishes
  • Heals wounds
  • Protects skin against sun damage

How to Use Flaxseed Oil For Your Skin

Did you know: one tablespoon of flaxseed grains has 2350 mg of Omega-3 fatty acid, making it the richest whole food source of Omega-3. It is also more versatile than other Omega-3 sources such as mackerel and salmon. 

You can incorporate flaxseed in your diet in a number of ways: 

  • Use flax oil as a dressing for salads. 
  • Use ground flaxseed for smoothies and oatmeals. 
  • Take flaxseed supplements. 
  • Use flaxseed spreads such as flaxseed peanut butter. 

2. Sweet Potatoes 

Speaking of foods good for the skin, sweet potatoes easily top the list. Better yet, they are super delicious and easy to incorporate into your diet. 

Sweet potatoes are rich in beta-carotene, a plant-based compound that is also present in the human skin. Simply put, these compounds act as a protection agent for living skin cells. 

The main advantage of beta carotenes comes from their inherent ability to block UV rays. Think of them as natural sunscreen; since they protect your skin from the damaging sun rays, beta carotenes prevent wrinkling, dryness, and cell death. 

Additionally, sweet potatoes are rich in Vitamin A, C, and E. Vitamin A is also known as retinol, which is a common ingredient in skincare topicals

But why use topicals when you can directly increase the concentration of these nutrients in your bloodstream? After all, that is the most effective way for your skin to reap the benefits. 

Besides sweet potatoes, carotenes are also present in spinach and carrots. 

If you intake sufficient beta carotenes, they help add a warm tone to your skin– much like a professionally done tan. 

What Does It Do? 

  • Encourages collagen production
  • Helps your body fight UV damage 
  • Potassium and pantothenic acid moisturize your skin. 
  • Helps your skin retain moisture 

How to Use?

One cup of sweet potatoes contains nearly seven times the Daily Value amount of beta-carotene. Additionally, they also have up to 769% of Vitamin A DV.

Ideally, you should eat the baked potatoes with the skin. Additionally, it is always better to bake or boil them. However, you can deep fry sweet potatoes as a healthier alternative to regular french fries.

3. Cinnamon 

Cinnamon is one of those foods for glowing skin that you can use in multiple ways. 

On the surface, it’s a basic spice that you can add to your daily meals. At a deeper level, however, it improves blood flow and brings color to the epidermis, making your skin look brighter. 

Cinnamon is very rich in antioxidants. Theoretically, these antioxidants can help fight free radicals that can damage skin and induce visible signs of aging. While there isn’t much scientific research that delves into the benefits of using cinnamon for your skin, the anecdotal evidence speaks volumes. 

Additionally, it plays a role in maintaining blood sugar levels. 

Since cinnamon contains astringent properties, it shrinks your pores. It’s the best food for your skin if you have enlarged pores. 

What Does it Do? 

  • Antibacterial properties battle skin acne. 
  • Shrinks your pores
  • Evens out your complexion and brings more color to your face
  • Fights wrinkles and makes the skin taut 

How to Use?

The easiest way to use cinnamon for healthy skin is to add it to your meals. Alternatively, you can put a dash of cinnamon in your tea or smoothie. 

4. Egg Whites 

If you’re not a breakfast person, maybe knowing this might change your mind: egg whites reduce fine lines by increasing the collagen content in your skin. 

If you still haven’t caught on, collagen is a protein that gives your skin structure, stretch, and strength. 

Besides collagen, egg whites also contain proline and lysine– two essential amino acids. These amino acids help battle the detrimental effects of UV radiation– specifically wrinkling and sagging. 

Together, the components of egg whites help brighten your skin’s appearance and fade fine lines. 

What Does It Do? 

  • Aids in skin cells and tissue rejuvenation
  • Reduces wrinkles and fine lines 

How to Use?

Egg Whites alone can not give you the daily recommended amount of dietary protein for healthy skin. However, you can turn to egg white recipes to supplement your diet. 

Additionally, you can also use egg white face masks to enhance your skin’s protein-based fortifications. 

5. Dark Chocolate 

Contrary to popular belief, green veggies and fruits aren’t the only foods good for the skin. Instead, dark chocolate can rejuvenate your skin while satisfying your taste buds as well. 

A study showed that people who consumed cocoa for up to twelve weeks had more supple skin. Additionally, their skin exhibited less scaliness and sensitivity to the sun. 

The underlying reason for these results is better blood flow to the skin– all thanks to the natural antioxidants and various vitamins present in cocoa. 

What Does It Do? 

  • Fatty acids help moisturize your skin. 
  • Soothes skin irritation from skin disorders or sunburns 
  • Neutralize wrinkles, fine lines, dark spots, and saggy skin 
  • Flavonoids help battle UV rays. 

How to Use?

When incorporating dark chocolate into your diet, make sure you’re only eating varieties with more than 70% cocoa. Such chocolates show better results while minimizing your sugar intake. 

6. Citrus Fruits 

Citrus fruits were originally used for skin-lightening purposes. However, their dietary benefits make them some of the best foods for healthy skin

When you’re out in the sun for too long, the stinging rays can cause dark spots. Luckily, the Vitamin C in citrus fruits is the best remedy against them. Vitamin C-rich fruits like tangerines, oranges, and grapefruits inhibit the synthesis of melanin– the natural skin pigment. 

Additionally, research shows that the common mandarin orange has potential anti-aging properties

What Does It Do? 

  • Reduces fine lines and wrinkles
  • Maintains skin elasticity
  • Protects against harmful UV radiation
  • Fights bacterial acne 

How to Use?

Snack on citrus fruits throughout the day or make a breakfast fruit bowl. Make sure that you are eating as much of the white skin as possible. 

7. Green Tea

Green tea is one of those homemade remedies that have been passed down generations in most cultures. 

But why is it so widely loved? 

Basically, green tea protects your skin from intrinsic and extrinsic damage while slowing aging. This is because green tea leaves contain unique compounds called catechins. They have antioxidant properties and prevent damage caused by toxins, free radicals, and UV rays. 

A study conducted on 60 women showed that green tea reduces redness caused by excessive sun exposure. Moreover, green tea was found to reduce roughness, increase elasticity, and moisturize the skin. 

What Does It Do? 

  • Helps reduce skin irritation, inflammation, and redness 
  • Reduces overproduction of skin oil 
  • Reduces the likelihood of skin diseases

How to Use?

Make a habit of drinking green tea after every meal or early in the morning. Don’t add milk to your tea as it reduces the effectiveness of the antioxidants. 

Final Words

Nature has blessed us with some of the best foods for healthy skin. Now, it’s on us to incorporate these foods for glowing skin in our diet. 

In this guide, we discussed some foods good for the skin that you can eat as full-blown meals, snacks, or desserts. 

We all know that once you develop a habit of consuming unhealthy food, it can be hard to go clean. However, you can try to add one food for good skin in your diet every week. Gradually, your whole meal plan will start looking healthier. 

And trust us; the results will show on your skin. 

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