We all use skin care products for obtaining a healthy glowing skin but the main fact is that all the skin care products can only deal with the surface level problems thus it is better to consume healthy foods, which are responsible for keeping the skin healthy from inside out.

This article will discuss about basic 17 foods that give the skin health a boost –

Avocados

• Consumption of avocado is really very helpful for making the skin healthy and supple
• It contains healthy fat, which is responsible for moisturise the skin and also helps to make the skin firm
• It contains desirable amount of Vitamin E that helps to protect the skin from free radical induced oxidative damages as a result helps in reducing the prevalence of dermal disorders as well as aging
• It contains Vitamin C too, which plays imperative role in enhancing skin elasticity by stimulating collagen production
• It contains another important nutrient named biotin, which is also very helpful for improving skin health. It has seen that biotin deficiency may lead to increase the risk of dermatitis, psoriasis, rashes, itchiness and ache

Blueberries

• It contains numerous nutrients that help to provide proper nourishment to the skin as a result make the skin healthy and supple
• It is packed with antioxidant that helps in preventing aging

• It helps to provide the skin a youthful look

Oranges

• Orange is considered as one of the richest sources of Vitamin C that helps to provide the skin a natural shine as well as youthful glow
• It helps to prevent acne as well

Red grapes

• Consumption of red grapes is extremely useful for improving skin glow and all the credit goes to its resveratrol content, which helps to delay the production of free radicals that are accountable for damaging skin cells
• It helps to prevent premature aging as well

Strawberries

• It contains significant amount of Vitamin C that helps in rejuvenating the skin
• It is also related with protecting the skin from the harmful effects of UV radiation
• It helps to improve skin texture and elasticity

Mangoes

• Mango is another important fruit, which is very beneficial for improving skin glow
• It contains desirable amount of antioxidants, Vitamin A and Vitamin C that help to protect the skin from sun damage and also prevent aging

Papayas

• It contains pleasing amount of Vitamin A and Vitamin C that help in improving overall skin health
• It contains various enzymes, which are also responsible for rejuvenating the skin like chymopapain helps to reduce skin inflammation. Whereas papain helps to remove blemishes and also helps in treating acne
• It can also be applied topically as enzymes present within papaya dissolves pore-clogging fats and cleanse the skin effectively

Cantaloupe

• Individual who want to obtain a healthy glowing skin should include this melon in their diet
• It is considered as a rich source of Vitamin A and we know that Vitamin A is extremely essential for keeping the skin healthy
• It helps to prevent skin damages and helps to speed up the healing process by stimulating the re-synthesis of cells and dermal tissues

Oysters

• Individual who want to obtain a radiant skin should include oysters in their diet
• It contains zinc that plays vital role in synthesising those proteins, which are responsible for repairing damaged tissues thus helps to rejuvenate the skin. Zinc is also associated with protecting those cells from free radical induced oxidative damages, which are accountable for producing collagen as a result helps in improving skin texture
• It significantly improves the symptoms of acne too

Fatty fish

• Inclusion of fatty fish especially salmon and herring in diet is very effective for maintaining a healthy skin as it contains significant amount of omega 3 fatty acid and zinc, which help to make the skin thick, healthy, supple as well as moisturised
• It subsequently improves skin glow as well
• It also helps to improve the symptoms of skin inflammation and acne

Eggs

• Egg white contains significant amount of proline and lysine. These two amino acids are required for collagen synthesis, which plays vital role in improving skin elasticity
• Whereas egg yolk is considered as a rich source of B vitamins, which are essentially required by the body for proper cell functioning. Among B vitamins biotin is recognised as one of the most important B vitamins that helps in improving skin health. Biotin helps to protect the skin from dryness and rashes. It helps to improve the symptoms of acne as well
• Vitamin D content of egg plays vital role in preventing skin inflammation and irritation
• Vitamin K found in egg is also related with preventing dark spots, stretch marks and scars

Soybean

• Consumption of soybean is very beneficial for improving skin health as it contains an important component named isoflavones that benefit the skin in numerous ways

• It helps to prevent skin dryness
• It helps to prevent wrinkles as well
• Isoflavones of soybean are also associated with protecting the skin from the detrimental effects of UV radiation as a result helps to reduce the prevalence of skin cancer

Natto

• This fermented soy product is a prime source of Vitamin K2 that helps in improving skin elasticity
• Its consumption is also associated with preventing wrinkles, inflammation, acne, psoriasis and eczema

Turmeric

• Consumption of turmeric or its topical application is extremely beneficial for improving skin shine and glow

• Curcumin present in turmeric exerts potent antioxidant and anti-inflammatory activity that play vital role in protecting skin from damages as a result reduces the susceptibility of dermal disorders
• It significantly lighten pigmentation and scars caused by aging and sun exposure as a result helps to provide the skin a smooth and youthful look

Green tea

• Consumption of green tea is very effective for improving overall skin health as it contains an important substance named EGCG
• It has seen that EGCG content of green tea plays significant role in promoting the DNA repairing mechanism within the skin after sun exposure as a result helps to protect the skin from UV radiation and reduces the risk of developing skin cancer

• Its antioxidant activity is also responsible for preventing aging  

Coffee grounds

• Left over coffee ground can be well utilised for making a great body scrub as its antioxidant components are responsible for increasing blood flow, which is associated with increasing the supply of all essential nutrients as well as oxygen required for skin nourishment
• It helps to protect the skin against sun damages as well

Dark chocolate

• Dark chocolate is considered as another important food that helps to make the skin healthy as well as supple
• It not only improves skin glow but also plays significant role in improving skin texture and appearance
• Flavanols are the most important components of dark chocolate that help to protect the skin from oxidative stress, which helps in preventing premature aging
• Flavanols are also responsible for decreasing skin roughness
• It helps to protect the skin from the harmful effects of UV radiation too

All of the above stated foods are extremely beneficial for improving overall skin health and inclusion of these foods in diet is a great option for keeping the skin strong, healthy and attractive.

Amao, I., 2018. Health benefits of fruits and vegetables: Review from Sub-Saharan Africa. Vegetables: Importance of Quality Vegetables to Human Health, pp.33-53.

Glow, G.Y.H. and Fight, U.V., Your Skin Needs UV Ray Protection, Inside and Out.

Katoch, A., Best foods for healthy skin.

Tarraf, S., 2021. A Dreamy Adventure with the Fruits.

TenHouten, E., 2010. Cooking Well: Beautiful Skin: Over 75 Antioxidant-Rich Recipes for Glowing Skin (Vol. 5). Hatherleigh Press.

Tyagi, S., Nanher, A.H., Sahay, S., Kumar, V., Bhamini, K., Nishad, S.K. and Ahmad, M., 2015. Kiwifruit: Health benefits and medicinal importance. Rashtriya krishi, 10(2), pp.98-100.