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Healthy Food for Healthy Skin

Choosing the right foods for healthy skin isn’t all that different from eating well for the rest of your body. Colorful produce high in antioxidants and skin-boosting vitamin A and vitamin C can give skin a radiant glow.

To clear up acne-prone skin, drinking lots of water and avoiding inflammatory ingredients (like sugar) help prevent issues from the inside out. If you have any food sensitivities, your skin may be one of the first places you see an adverse reaction. Here are some dietary changes to ensure you’re always putting your best face forward.

Avocados contain healthy fats which can help your skin stay moisturized and firm.

They also contain vitamin C and E – 2 important nutrients that your body needs to support healthy skin and fight free radical formation.

Avocados are also rich in biotin, a B vitamin that some nutritionists believe can help promote healthy skin and hair. A deficiency of biotin can lead to skin problems such as rashes, acne, psoriasis, dermatitis and overall itchiness.



Carrots are rich in vitamin A, which fights against sunburns, cell death, and wrinkles. Vitamin A also adds a healthy, warm glow to your skin.

You can get vitamin A by consuming provitamin A through fruits, vegetables, and other plant-based products. Your body then converts beta-carotene into vitamin A to protect your skin from the sun.

Provitamin A can also be found in oranges, spinach, sweet potatoes, pumpkin, bell peppers, broccoli and more.



Soybeans contain isoflavones that block estrogen in your body to help reduce the appearance of wrinkles and improve the elasticity of your skin.

Postmenopausal women can also benefit from isoflavones as they prevent dry skin and increase collagen production to improve skin texture. They also protect your skin from UV radiation, which can prevent some types of skin cancers.

You can also find isoflavones in chickpeas, pistachios, and peanuts.

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Fatty fish

Fatty fish like salmon and mackerel are great sources of omega-3 fatty acids that help your skin to look supple and radiant. They can also reduce inflammation, redness, pimples and strengthen your skin against UV rays.

Packed with vitamin E, antioxidant-rich fatty fish protects your skin from irritation and radical activity that could make your skin age faster.

Rich in protein and zinc, the nutrients in these fatty fish also help to strengthen your skin and improve the production of new skin cells.

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Nuts are nutritious snacks that pack a punch, even in small doses. Walnuts contain vitamin E, vitamin C, zinc and selenium, all of which promote healthy skin.

Walnuts contain a higher amount of omega-3 and omega-6 fatty acids than other nuts, making them an extra healthy choice if you’re looking for skin benefits. However, it is important to keep your nut intake to one handful (1/4 cup) a day. Eating anything in excess can lead to weight gain. Moreover, eating too many walnuts may cause certain adverse effects, including bloating, stomach pain and skin allergies in some individuals.


Dark chocolate

You don’t need an excuse to indulge in a sweet treat once in a while, but if you’ve been waiting for a sign, here it is.

Dark chocolate is beneficial for your skin because cocoa powder boasts a bunch of antioxidants. These antioxidants hydrate and smoothen your skin, making your skin less sensitive to sunburn and improves the blood flow of your skin. Make a healthy choice by opting for a bar of dark chocolate with 70% cocoa for more antioxidants and lesser added sugar.

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Green tea

Green tea has been said to protect the skin against external stressors and aging. This is because it is antioxidant-rich and contains catechins that protect your skin, reduce redness, increase hydration, and improve elasticity.

A diet rich in antioxidants along with adequate hydration may even out your skin texture, strengthen your skin barrier and improve your overall skin health.

Avoid adding milk to green tea as the combination can reduce the effects of the antioxidants present in green tea.

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Almost everyone experiences skin issues from time to time. Whether the problem is acne, signs of aging, dryness, oily skin, or discoloration, nutrition cannot address every possible concern.

However, the food choices we make often reflect how we care for and feel about our bodies. What we eat or avoid for skin health should overlap with benefitting other body systems as well. Fortunately, what is good for one is often good for the other.

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