Who doesn’t love healthy, glowing skin? Beautiful skin enhances your appearance and makes you confident. Your appearance is part and parcel of your personality, and healthy skin is crucial in defining your looks. Eating healthy for the skin is important because it needs nutritious food to glow from within. Even if you use various skincare products to make your skin look prettier and younger, they are not equivalent to the healthy foods we consume. 

What your skin needs is a healthy lifestyle, which begins with the intake of a balanced diet. The essential nutrients in such a diet will contribute to glowing skin from within. So let’s look at the foods you must consume to have healthy skin that adds to your beauty.

Foods That Keep Your Skin Healthy and Glowing

How many of you can name the foods that make the skin healthy and glowing? If you wish to refresh your memory on such foods, look below. In addition to listing the names of foods crucial for “skin diet,” we have also explained how foods play significant roles in skin health. Here we go!

1. Fruits and Vegetables


Adding portions of fruits and vegetables to every meal is one of the best ways to experience healthy skin. Fruits and veggies contain the essential vitamins and minerals that keep the skin soft and supple. Beans and legumes, green leafy vegetables, carrots, pumpkins, and sweet potatoes are not only beneficial to the skin but also to your whole body. 

Fruits like berries, papaya, watermelon, orange, and pineapple are excellent sources of vitamins and minerals. Apples and peaches are awesome sources of antioxidants that help in the repair and renewal processes of the skin. These antioxidants also protect your skin from external damage. An important antioxidant called lycopene is available in tomatoes. Lycopene helps safeguard the skin from harmful UV rays

Moreover, fruits and vegetables are low in calories and bad cholesterol, which need to be reduced in our daily diet. Therefore, eating healthy for the skin means you must include fresh fruits and vegetables in your daily diet. 

2. Fish like Salmon and Tuna


Cold water fish like salmon, tuna, trout, and mackerel are rich sources of omega-3 fatty acids, which are crucial for skin nourishment. The fatty acids help avoid inflammation of the skin and keep it smooth without blemishes. They keep the skin firm and preserve its collagen. In addition, fatty acids keep the skin thick and moisturized. Salmon also contains a mineral called selenium, which is beneficial for your skin. 

Many varieties of fish contain Vitamin E, which is essential for protecting the skin from damage caused by free radicals. Meat, poultry, and other dairy products also contain Vitamin E. So make it a point to add fish to your daily diet. It is one of the ways of eating healthy for the skin. Learn more about the benefits of fish oil for skin.

3. Nuts and Seeds


Walnuts, just like fish, are also awesome sources of omega-3 fatty acids. They are better sources of these fatty acids when compared to other nuts. With walnuts in your diet, your skin functions properly and stays nourished. Protein, vitamin E, selenium, and tiny amounts of antioxidants in walnuts are also indispensable nutrients that keep the skin young and glowing. Vitamin B found in walnuts protects your skin from aging. 

Almonds also contain vitamin E, which is well known for its hydrating properties. In other words, vitamin E helps the skin absorb and retain water. Research says that an ounce of almonds offers 50% of your daily vitamin E requirements. Furthermore, vitamin E oil is believed to perform the following functions:

  • Heals wounds
  • Prevents wrinkles
  • Makes facial blemishes less noticeable
  • Beneficial for individuals with psoriasis or eczema 

You can add nuts like almonds and walnuts to your diet in the form of light snacks. They are fabulous replacements for high-fat, deep-fried snacks, which are harmful to the skin. These snacks can also lead to the formation of pimples or acne on facial skin.

As far as seeds are concerned, sunflower seeds offer essential nutrients that boost the skin’s texture. The antifungal and antibacterial properties of sunflower seeds protect your skin from infections. Raw sunflower seeds are often considered the powerhouses of nutrients. Flaxseeds also tighten the skin, which is necessary for a youthful appearance. Thus, adding nuts and seeds to your diet is one of the most effective ways of eating healthy for your skin.

4. Eggs


Eggs contain lots of nutrients that contribute to the wellness of your body, but did you know that they also nourish your skin? Eggs contain “lutein,” which tightens and rejuvenates the skin. The fatty acids present in the yolk of eggs play a role in hydrating the epidermis, the skin’s superficial layer. This layer safeguards your skin from invading foreign bodies.

What role does the white of eggs play in skin health? Check out the list below!

  • Prevents damage caused by the sun
  • Regulates the secretion of sebum 
  • Prevents rashes
  • Improves skin elasticity
  • Minimizes the chances of acne
  • Enhances skin tone

The protein found in eggs softens and revitalizes the skin’s layers. Eggs make your skin extra-radiant by increasing blood circulation. Also Read: Can Eggs Make You Beautiful?

5. Water


You might think that water doesn’t come under the list of “foods for healthy skin.” However, the power of water should never be underestimated. Your skin cells are made up of 64% water. So the more you drink, the healthier your skin is. This is why we have included water in the foods to be taken for healthy, glowing skin.

Lack of water can make the skin dry. Dehydration affects not only your skin but also your whole body. Did you know that drinking plenty of water has a huge positive impact on your skin physiology?

Yes! People drinking large amounts of water tend to have fewer wrinkles and soft lines when compared to those who consume less. People consuming lots of water also show fewer signs of aging!

Consume More Amounts of Skin-Friendly Foods

By now, you must have understood why eating healthy for your skin is important. To have good-looking, healthy skin, add more quantities of the food items we have suggested to your daily diet. If you harbor any doubts regarding these foods, consult your doctor/healthcare provider to clear them. It would also be wise to check with your doctor and confirm the list of food items you can take if you have diabetes or other underlying conditions. Eat skin-friendly foods for the betterment of your “skin diet,” and glow from the inside out! Must Read: Skincare Tips for Healthy Skin.