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What foods are good for your skin?

There are many skin care products on the market, but the key to having good skin may be found in one’s nutrition.

Many meals that are good for the skin include:

Certain meals include nutrients and chemicals that can help your skin. Also, like with the rest of the body, moisture is critical for skin health.

While external products might aid in the treatment of acne, the food may play a direct role in nourishing and maintaining the health of the skin.



Nuts may provide similar health benefits to fatty fish, making them an excellent complement to any diet, particularly for vegans and vegetarians.

According to a review released in 2012, walnuts are among the highest sources of both omega-3 and omega-6 unsaturated fatty acids.

According to the scientists, 95–99 percent of the population consumes less omega-3 fatty acids than is required for optimum health.

It’s critical to strike a balance between these two fatty acids. Excessive omega-6 fats in the usual Western diet can induce inflammation and exacerbate inflammatory skin disorders like eczema and psoriasis.

Fatty fish

Some people who suffer from skin problems avoid fatty meals altogether. It is crucial to remember, however, that not all fats are created equal.

Cold-water fatty fish, such as herring, sardines, and salmon, may be beneficial to the skin since they are high in omega-3 fatty acids, which are beneficial to the skin.

In a 2016 study, the researchers discovered “strong evidence” that omega-3 fatty acids help reduce the risk of non-melanoma skin cancers, particularly in persons who are at the greatest risk of developing the disease.

The acids, according to the findings of the researchers, minimise skin damage caused by ultraviolet (UV) radiation, as well as signs of inflammation and immunosuppression in the skin. As a result, a diet rich in omega-3 fatty acids may aid in the reduction of inflammatory symptoms and the reduction of skin sensitivity to UV rays from the sun.

Fatty fish also contain vitamin E, which is an important antioxidant. Vitamin E is a powerful antioxidant that protects the skin from irritation and damaging free radicals.


Almonds are high in unsaturated fatty acids and are a particularly good source of vitamin E, which is a powerful antioxidant.

Many seeds are high in antioxidants and unsaturated fatty acids, both of which may be beneficial for maintaining good skin.

Sunflower seeds

Sunflower seeds, like nuts, are high in omega-3 fatty acids, which are known to protect against cancer.

The United States Department of Agriculture reports that sunflower seeds also contain significant amounts of zinc and vitamin E in addition to their other nutrients. Both of these factors may be beneficial in protecting skin cells.

Flax seeds

Flax seeds include a type of omega-3 fatty acid known as alpha-linolenic acid, which is beneficial for heart health (ALA).

The addition of freshly ground flaxseeds to a smoothie or salad can be a simple method to increase the amount of omega-3 fatty acids in your diet while also keeping your skin looking healthy.

According to the findings of a 2011 study, female volunteers with sensitive skin who took a flaxseed oil supplement for 12 weeks had the following symptoms:

  • reduced skin sensitivity
  • reduced roughness
  • reduced scaling
  • increased hydration
  • smoother skin


Tofu, which is made from soybeans, may aid in the improvement of skin suppleness.

As a result of their high content of isoflavones, soybeans have the potential to play a major role in skin protection, particularly for females.

According to the findings of a review published in 2017, middle-aged female volunteers who ingested more of the particular isoflavones found in soy had fewer fine wrinkles and greater skin suppleness than those who did not consume enough.

They came to the conclusion that this group of isoflavones may have a greater impact on the skin following menopause, when lower oestrogen levels cause the skin’s suppleness to decrease.


Avocados are high in beneficial fats and vitamin E, both of which are beneficial to the skin’s health.

It is necessary for humans to consume vital fats such as those found in avocados because the body is unable to produce them on its own.

In a review published in 2013, the authors noted that avocados also contain antioxidants such as lutein and zeaxanthin, which can help protect skin from both UV and visible radiation damage, as well as from free radicals.

Olive oil

Olive oil, when compared to other cooking oils, may be the most beneficial for the skin.

The findings of a 2012 study lend support to the more widely accepted conclusion that a diet high in olive oil can help to minimise the effects of photoaging on the skin of the face.

The researchers attribute this impact to the presence of monounsaturated fatty acids in the oil, as well as the presence of other chemicals such as squalene, which the authors believe may protect against dryness and damage caused by free radicals in the environment.

Green tea

Green tea is a nutritious and invigorating beverage that also contains specific components that may be beneficial to the skin’s health.

According to the authors of a study published in 2011, green tea is particularly high in antioxidants known as catechins, which help to increase blood flow to the skin’s surface. Increased blood flow means that the skin cells receive fresh oxygen and nutrients on a regular basis, which helps to preserve their health and vitality.

The researchers discovered that people who drank green tea on a daily basis for 12 weeks had improved skin health in several ways, including the following:

  • better elasticity
  • less roughness
  • reduced scaling
  • improved skin density
  • a more healthful amount of water in the skin

Green tea’s antioxidants can also help to protect the skin from the damaging effects of ultraviolet radiation.


Drinking water
Keeping hydrated might aid in the discharge of toxins from skin cells.

Water is essential for the proper functioning of every system in the body, and it has numerous benefits for the skin.

As an example, keeping skin cells moist helps to prevent them from injury, including damage induced by external conditions. Additionally, skin cells are better able to absorb nutrients and expel pollutants when they are well hydrated.

Water consumption may be the most straightforward method of promoting skin health.

Things to stay away from

Dietary and lifestyle factors that can cause skin damage include the following:

  • Too much caffeine. Caffeine has stimulating and diuretic properties. Consuming a big amount of caffeine on a regular basis may cause the body to lose an excessive amount of water, causing the skin to become dry and cracked.
  • Harsh chemicals. A person may use topical solutions that contain harsh chemicals, additives, or scents to ease flare-ups or treat sunburn in order to relieve the symptoms. The use of these products can aggravate a variety of skin disorders, and they may be particularly risky for persons who have sensitive skin.
  • Processed or refined foods. It is possible that foods that include significant amounts of refined sugars and carbs will speed up the ageing process of the skin. People who want to protect their skin from the sun may want to avoid eating these items.


While some meals are more likely to be beneficial to the skin than others, it is important to strike a healthy balance.

Eat a diet that is rich in a variety of antioxidants and nutrients, and your skin will benefit from a variety of different ways.

Obianuju Chukwu

She has a degree in pharmacy and has worked in the field as a pharmacist in a hospital. Teaching, blogging, and producing scientific articles are some of her interests. She enjoys writing on various topics relating to health and medicine, including health and beauty-related natural treatments, the nutritional worth of various foods, and mental wellness.