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15 Best Foods to Enhance Your Skin Appearance

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food benefits for skin

No matter how much great advertising is given to skincare products, the fact that having glowing skin lies in a healthy diet has not been a secret for a long time. Because the skin acts as a protective barrier between our organism and environment, protecting it from the inside out helps to keep its structures intact.

A nutritional contribution is required for your skin health. While an unbalanced diet can cause health problems, a healthy diet will be fundamental for the skin.

Before skimping on creams and lotions, we recommend a nutritional acknowledgment to be able to use dietary advice in dermatological pathologies.


Any imbalance in the diet in the form of nutritional deficiency, specific nutrient deficiencies, or excess of toxic components may disturb the balance of the skin.

What Makes a Diet Good for the Skin

The lack of certain nutrients can cause the process of skin renewal not to develop correctly. What can you do to prevent this from happening?

First thing first, you need to avoid refined and processed foods and take advantage of the consumption of seasonal and local ones because of their high vitamin and mineral content.

It has been proved that is a direct relationship between improvement and renewal of the skin structure when the diet comes from foods with a low glycemic load: whole grains, vegetables, and fruits.

Proteins of high biological value are fundamental for the formation of body structures, collagen and elastin are responsible for the firmness and elasticity of the skin, while the unsaturated fatty acids and vitamins C and E, have a high antioxidant effect. In addition to a varied diet, you can also count on healthy lifestyle habits — including physical activity, adequate rest, and avoiding tobacco, alcohol, and stress.

It’s time for awareness

The vital importance of food on the skin does not yet seem to be a sufficiently widespread issue.

According to dietician Angel Aranda Lopez, the skin is the great forgotten in nutrition consultations. “Patients come to us for treatment of overweight, sports nutrition, or specific diseases, but no one cares to prevent the premature deterioration of their skin. We tend to think that only with creams can we maintain their health, and that is not the case”.


Try to alleviate this forgetfulness and start thinking from today about taking care of your skin through food. We propose you to incorporate this list of foods into your diet to achieve glowing skin.

15 Foods That Will Benefit Your Skin

foods for skin

Green leafy vegetables

Because they are full of vitamins, minerals, and antioxidants that protect skin cells and stimulate their regeneration, which will prevent your skin from premature wrinkling. In addition, antioxidants protect the skin from the sun’s rays.

Dark chocolate for skin

Dark chocolate

Yes, we can eat it without feeling guilty. Its high levels of cocoa flavonoids can help soften and moisturize the skin.

More than that, the flavonols can protect against sun damage, improve blood flow to the skin, and increase skin density and hydration.

Greek Yogurt for healthy skin

Greek Yogurt

Greek Yogurt is rich in biotins, which nourish the skin and strengthen the nails. It’s also abundant in proteins that help digest fat. More than that, it contains a lot of amino acids, known to repair skin and also reduces the appearance of dark circles under eyes. If you want to read more about the Greek Yogurt’s benefits, you can do it here.

Mango for beauty skin

Melon and Mango

Melon and mango contain carotenoids that reduce pimples and acne, improve skin quality, reduce dryness, increase skin tone and elasticity, and slow down aging. You can combine them in a smoothie, not only that is super delicious, but is a true boost of energy!

skin diet


In addition to being good for the heart due to its high content of Omega-3s, Salmon is also good for the skin because it reduces redness, inflammation, and acne, prevents flaky skin, and acts as a moisturizer by releasing natural oils.

Dr. Melda Isaac, a board-certified dermatologist in Washington, D.C., told HuffPost that “Omega-3 fatty acid is going to retain moisture in your skin”, the thing that encourages the skin to stay firm and elastic.

In plus, salmon contains vitamin D, which is known to have photoprotective effects, thus if your skin gets enough of it, it stays protected against the UV rays naturally.

best food for skin health


It’s rich in lycopene, another mighty antioxidant effective in protecting cells and fighting free radicals from the sun’s rays and pollutants. In plus, it is mega-rich in vitamin C, which helps cell regeneration and is also vital for collagen formation.

water for healthy skin

Lots of water

Permanent hydration is vital. Keeping the skin well hydrated also hinders wrinkles from appearing. Also, you can drink water with natural juices and infusions.

green tea for skin health

Green Tea

Green tea: this drink is full of antioxidants, which will make your skin younger and healthier in general. In addition, it fights acne because of its ability to lower levels of an acne-producing hormone.

Because it’s full of antioxidants, green tea is fantastic in protecting the skin against the environmental agents that damage it.


Berry fruits, such as blueberries and cherries, are loaded with antioxidants that help our skin to stay flawless. In plus, they are super beneficial for the heart’s health.

Dr. Eric Rimm, associate professor at the Harvard School of Public Health and Harvard Medical School, claimed that “The sooner people start the type of diet that includes a higher intake of blueberries and strawberries, the better.” 

avocado benefits skin


Avocado is a powerful fruit that does wonders for your skin. According to NHANES data, the average avocado consumption is one-half fruit, which provides significant levels of the following: dietary fiber, potassium, magnesium, vitamin A, vitamin C, vitamin E, vitamin K1, folate, vitamin B-6, niacin, pantothenic acid, riboflavin, choline, lutein, phytosterols, and MUFA rich oil at 1.7 kcal/g.

Besides being consumed, avocado has amazing properties if applied topically on skin or hair. Read this article if you want to learn some cool recipes with avocado.



Not only that is a delicious tropical fruit, but it’s also very healthy, due to the high content of fiber, folates, antioxidants, and vitamins.

Nowadays, Papaya is considered as a Nutraceutical fruit due to its multifarious medicinal properties. However, it has been proved that its consumption is unsafe during pregnancy.

cucumber for skin


They contain a lot of vitamins and minerals that our body needs.

Besides, they help reduce the waist, nourish the inner skin, and lighten the outer skin.

Furthermore, cucumbers are a rich source of phytonutrients, such as flavonoids, lignans, and triterpenes, which have antioxidant, anti-inflammatory, and anti-cancer benefits.

Carrot skin benefits


Carrot contains vitamin C, which helps the body produce collagen, a protein that prevents wrinkles and slows the aging process.

Also, vitamin A fights free radicals to stop wrinkles, hyperpigmentation, and uneven skin tone.

Whether if you consume them cooked, raw or juiced, carrots will provide your body with its beneficial nutrients.

sweet potato for skin

Sweet Potato

Sweet potato is full of antioxidants that take care of your skin and fight against cell-damaging free radicals that can cause premature aging.

Known for having high levels of beta-carotene, which is converted into vitamin A, once ingested, helps cell production and growth. Sweet potatoes also contain vitamin C, required for the collagen production.

Hemp and flax seeds

Hemp and Flax Seeds

Those are an energy source of essential fatty acids, such as Omega 3, and are full of protein, making them a superfood for glowing skin.

Eating them as a snack or in salads or sandwiches helps protect your skin from wrinkles and sun damage.

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