Top 20 Super Foods for Healthy Skin

foods for healthy skin



Many of us take great care of our skin by following a daily cleansing routine. Most of us also purchase the latest serums and lotions to give our skin a radiant glow. Did you know you can achieve a glowing skin in an inexpensive way? The answer to your quest lies in your diet. Well not a ‘supermodel’s diet’ to achieve ‘size zero’ but a well-balanced diet full of leafy greens and fresh fruits. It is vital to cleanse your system from within to achieve the flawless skin you always dreamed of. Toxins get buildup in your body due to the daily stress and pollution. Something you can’t avoid however much you try. So the deal is, just stock up your pantry with these foods that can make your skin healthy from deep within. Here we list out some best super foods for healthy skin have a look!

Top 20 Super Foods for Healthy Skin:

1. Strawberries:

Great news for strawberry lovers, the vitamin C content of strawberries is higher than that of oranges and grapefruit. Vitamin C helps to fight against free radicals that damage cells and breaks down collagen. Those who have vitamin C rich foods are less prone to wrinkles, age-related dry skin and fine lines. So include strawberries in your salads and breakfast cereals to make it healthy and tasty.

2. Tomatos:

Tomato helps to reduce sun damage because they are high in antioxidant lycopene which helps to fight free radicals. The lycopene is easily absorbed by the body when the tomato is cooked or combined with healthy fats like olive oil.

3. Avocados:

A daily dose of avocado in your salad or morning smoothie will provide phytonutrients and healthy fats in your body that will eventually make your skin healthy. Avocadoes also make a great snack and it is a healthy way to say goodbye to sudden hunger pangs.

4. Almonds:

Almonds is a powerhouse of Vitamin E which protects the skin against the harmful rays of the sun. Those who eat 20 almonds daily gets less sunburned than those who don’t. So don’t forget this natural sunscreen before you step out.

[ Read: Benefits of Eating Almonds ]


5. Salmon:

Fish like sardines, salmon and mackerel are rich in Omega-3 fatty acids which are essential for a healthy skin. If you are a strict vegan then you can have flaxseeds or Chia seeds in your salads to get your dose of omega-3 fatty acids.

6. Turmeric:

Have it raw, as a supplement or add it to your curries to make it yummy and healthy. The curcumin in turmeric have antioxidant properties andcan give your skin the golden glow.

7. Carrots:

The orange color of the carrots is derived from beta-carotene and other carotenoids which the body easily transforms it into vitamin A. This vitamin helps to prevent overproduction of cells in the outer layer of the skin. Beta-carotene which is the main source of vitamin A also helps to prevent the growth of cancer cells. So here is why you should emulate Bugs Bunny and chomp on some baby carrots.

8. Dark Chocolate:

The Journal of Nutrition states that women who drank cocoa fortified with 326milligrams of flavonols had a smooth skin texture and better protection against harsh UV rays of the Sun. Now you can give some crazy excuses for sinking your teeth into a bar of dark chocolate!

9. Green Tea:

This magic brew not only melts belly fat but it is great for your skin too! Catechins are released every time you sip hot green tea. This antioxidant helps to reverse the changes that occur to skin exposed to direct sunlight. Catechins also have anti-inflammatory and anti-cancer properties. Sip your tea while it is hot to get the highest concentration of this helpful antioxidant.

10. Spinach:

You already know the source of Popeye’s super human strength, a can of spinach. You can follow his example to get a healthy body and plump skin. The water content in the spinach prevents wrinkles from appearing. The folate or folic acid in spinach helps to maintain the cell structure and protects you from skin tumours or cancer.

11. Tuna:

Tuna is rich in selenium which aids in preserving elastin. This protein keeps your skin tight. It also helps to prevent damage caused by the Sun’s harsh rays. You can also have Brazil nuts and turkey to get a smooth skin.

12. Oatmeal:

This whole grain cereal is a better breakfast option then bread and jelly. Since refined sugar and carbohydrates compels the body to produce insulin and increase the level of androgens. The high levels of androgens cause the sebaceous glands to secrete excess oil that gets trapped inside the pores causing acne. So add chopped fruits to your breakfast oatmeal instead of sugar. Drizzling honey (the natural moisturizer) is a brilliant idea.

13. Walnuts:

Pop a fistful of walnuts after your morning workout for instant energy and to get a good amount of Omega-3 fatty acids. Walnuts are fortified with alpha-linolenic acids (a type of omega-3 fatty acids) and vegans should have it even more since they can’t eat fish. Deficiency of this Omega-3 fatty acid can cause eczema and skin dryness.

14. Orange Peels:

Those who have orange peels and lemon zests are less prone to develop squamous cell carcinoma. The fruit and juice doesn’t contain that much of limonene as the peel does. This compound found in the oil in the peels also provides UV protection. Now you have another natural sunblock.

15. Grass Fed Beef:

Grass fed beef contains higher amount of Omega-3 fatty acids to Omega-6 fatty acids. Thus it helps to prevent inflammation. It also contains protein that helps to build collagen and elastin tissue. Select lean cuts to get a natural ‘sculpted’ look.

16. Rosemary:

Consuming herbs like rosemary and thyme can reduce the risk of melanoma by 60%. These antioxidant rich herbs squash the free radicals before it can even damage your skin.

17. Soy:

Soybeans and soy products are rich in aglycone, which is a type of isoflavone. It improves skin elasticity by preventing collagen from breaking down. So have tofu, tempeh and dry roasted soybeans to stop fine lines from appearing.

18. Oysters:

Oysters is a rich source of natural zinc. It fulfills 500% of your daily need of zinc. Those who have acne-prone skin should have more oysters.

19. Kiwi:

Kiwi shake a day keeps wrinkles away! This fruit is packed with generous amounts of vitamin C which aid in collagen synthesis. To achieve less dry and smooth skin add more kiwis to your fruit salad.

20. Red Wine:

Those who sip red wine daily their skin lesions caused by harmful rays of the Sun were reduced by nearly 28%. Red wine contains resveratrol which is an antioxidant compound with anti-tumor properties.

Tips for Healthy Skin:

1. Keep yourself hydrated with at least 10 glasses of water daily.
2. Exercise so that your body feels the urge to drink water.
3. Use olive oil or safflower oil as a healthy cooking medium.
4. If you are having acne avoid milk or dairy products instead opt for unsweetened almond milk or soy milk. It is great for lactose intolerants too.
5. Avoid sugar and processed foods at all costs since they can cause premature aging and other health disorders.

Your skin is the mirror reflection of what is going on in your gut. If you are having a balanced diet then you have a fair chance to look young without applying anti-aging serums. All you need to have a perfect skin diet to get a healthy blush!

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