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Nutrition for Healthy Skin

Published on Jul 18, 2020 and last reviewed on Jul 22, 2020   -  4 min read


Consuming certain foods with healthy oils, omega-3 fatty acids, minerals, and vitamins, you can greatly impact the health of your skin. Read the article for tips to make improve your skin's health naturally.

Nutrition for Healthy Skin

Nutrition plays a very crucial role when it comes to the health of one's skin. Teenage girls are especially worried if they spot a tiny acne on their faces, and many times they are found fiddling with it, leading to permanent marks on their skin. In this article, I would discuss why proper nutrition is essential for the health of your skin. The following are a few tips for glowing and healthy skin.

1) Drink Lots of Water:

Drinking water helps to flush out the harmful toxins from one's body, helping the skin glow. Have at least 8 to 12 glasses of water every day. If you do not like the taste of plain water, you can make a detox drink and sip it throughout the day. Some examples of detox drinks include celery, mint, and cucumber added to water. A teaspoon of chia seeds or a handful of almonds can also be added to your detox drink to make it more flavourful. However, do not consume aerated drinks, as they are loaded with sugar and may not quench your thirst. Aerated drinks are awful for health and skin. Have detox water instead.

2) Include Lots of Fruits and Vegetables in Your Diet:

Fruits and vegetables are loaded with vitamins and minerals, especially vitamin C, which is essential to eradicate the free radical damage caused to your skin. According to many studies, most individuals who consumed at least five servings of fruits and vegetables daily seemed to possess anti-aging benefits and intact and glowing skin. Fruits and vegetables are loaded with ample water, which is beneficial for one's skin health. Consume a variety of fruits and vegetables, mainly watery fruits and green leafy vegetables, which are loaded with vitamin A. Vitamin A is a powerful antioxidant and protects your skin. One can always include salads or soups along with the entire meal, as it is loaded with water, nutrients, phytochemicals, and fiber necessary for the health of the skin and does not give unnecessary cravings and prevents overeating.

Avoid overusing makeup on your skin, as it may spoil your skin's texture in the long run. Using a good face wash to cleanse your face is fine.

3) Have a Balanced Diet:

People who follow short-term crash diets are depriving themselves of essential nutrients necessary for their skin and hair's health. They start developing dark circles and look tired and pale. On the other hand, individuals who consume a balanced diet are healthy, and the health and texture of the skin and hair improve a lot. Avoid consuming junk and deep-fried foods. Deep-fried foods are oily, which is not suitable for your skin. It may make your skin oily, and you may start getting minute boils or pimples. Hence, consume a balanced diet instead. Have cakes and pastries only occasionally, as again, it is loaded with a lot of margarine and trans fat, which may not be suitable for your skin's health. As suggested earlier, drink lots of water. Have home-cooked healthy foods. Squeeze some amount of lemon to your foods, as lemons are a good source of vitamin C.

4) Exercise Daily to Promote Overall Good Health:

According to many studies, it has been found out that individuals who exercised daily developed a good heart rate, suffered less from chronic diseases, and developed good skin health. Yoga, Zumba, calisthenics, and various combinations of aerobic and anaerobic forms of exercise can be done on a daily basis for the overall good health of an individual.

5) Avoid Consuming Excessive Amounts of Spicy Foods:

According to many research studies, most individuals who consume a lot of spicy food regularly have been found to develop acne on their skin or are found to have oily skin. Hence, avoid consuming too much spicy food, as it is also not good for your gastric health. Probiotics like curd can be consumed, which contains high biological value proteins necessary for the health of your gut as well as for good skin. Other sources of high biological value proteins include milk, eggs, poultry, and fish. If you do not like boiled eggs, you can have an omelet instead or prepare pancakes out of it and consume it.

6) Avoid Consuming Red Meat:

Red meat is rich in saturated fat and has proved to be the leading cause of many ailments like atherosclerosis. Red meat is unsuitable for the health of your skin, as it heats the body.

7) Include Good Fats in Your Diet:

Nuts like almonds and walnuts are an excellent source of protein, iron, fiber, and vitamin E, essential for good skin health. You can include a handful of almonds or walnuts for your mid-morning snack, or you can even munch them when you are in the middle of an important meeting. You can try adding them in your smoothies, for example, a smoothie made from oats and almonds is rich in soluble fiber, iron, protein, and vitamin E. They are also known to increase the level of high-density (HDL) lipoprotein in your body, which lowers bad cholesterol levels in your body. They are also known to decrease the harmful very-low-density lipoproteins (VLDL) in your body. Thus preventing various coronary heart diseases and atherosclerosis. When added to water and consumed on an empty stomach, a handful of soaked chia seeds and flax seeds detoxifies your body of harmful toxins and aids good skin health. You can even include them one hour before or after your main meals. Chia seeds or flax seeds can be sprinkled and added to cut fruits, and if you like the taste of roasted flax seeds plain, you can munch on a tablespoon just as it is.

8) Avoid Consuming Foods High in Sugar:

According to various studies, consuming foods that are high in sugars like chocolates and ice cream said to possess a negative effect on one's skin health. Hence, avoid consuming too many sugary foods and foods rich in simple sugars like refined flour. Consume whole-grain cereals and pulses instead of the refined ones.

I hope that the nutrition tips suggested by me for healthy skin were actually beneficial for you. For any doubts, consult me on


Last reviewed at:
22 Jul 2020  -  4 min read




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