The Best Foods for Healthy Skin

By Dotun Ola

Who wouldn’t want glowing skin and a youthful appearance? Most of us nevertheless feel some degree of dissatisfaction with our skin despite the fact that we are aware that the photos we see in commercials are manipulated.

The appropriate nutrition is also important for having even skin, and treating dirty skin frequently involves dietary changes. We wish to make it clear to you in this blog article which meals are excellent for your skin and which you should avoid. How do you get skin that looks good? Which diet is best for acne?

Here’s a quick piece of information for you: Our largest organ is our skin. It safeguards the whole body.

The Best Foods for Healthy and Glowing Skin

Our skin is constantly exposed to the environment and its influences. It doesn’t matter whether it’s cold, heat, or pollution – our skin takes it all. It acts as a protective barrier but is also confronted with free radicals, radiation, and environmental toxins. In order to be able to do this optimally, it needs nutrients that we can supply to it through our food. Food for beautiful skin must therefore contain substances that it needs for regeneration.

  • Vitamin

Vitamin C and E are two such substances. They counteract the so-called oxidative, simply put, damaging processes with their antioxidant potential. You can find vitamin C mainly in fresh fruit, in some types of vegetables, and in leafy greens such as parsley. You can find vitamin E in high-quality nuts, seeds, oils, and fats – more on that later.

Vitamin A is also important to keep our skin barrier elastic and fresh. You can find it mainly in animal foods such as eggs, milk, liver, butter, and fish. Vegetables contain a precursor of the vitamin, the so-called beta-carotene, which gives pumpkin and carrots their color.

If your skin has suffered damage, for example, due to persistent dryness and cracks, vitamins B3 and B7 can help you. With a balanced, healthy diet, you are well supplied with these vitamins and do not have to worry. They are contained in sufficient form in a balanced diet.

  • Fat

Our skin also needs fat to stay intact and beautiful. And not only in the form of cream from the outside but above all in the form of fatty food! Polyunsaturated fatty acids are particularly valuable here. These are very sensitive themselves and are therefore protected by vitamin E. Foods with high-quality fatty acids also provide you with vitamin E. Omega-3 fatty acids in particular can reduce inflammation and improve your complexion. Therefore, regularly integrate flaxseed/oil, walnuts/oil, or fatty sea fish, such as salmon, into your diet.

In summary, the foods listed here can be described as good for your skin.

Which Vegetables Are Good for the Skin?

At this point, let’s take a specific look at vegetables and which of them are good for our skin. In general, vegetables with a high zinc content can be described as effective skin boosters.

Zinc promotes wound healing and skin renewal and ensures normal sebum production. Zinc deficiency is therefore also very often responsible for acne in adulthood. Corn, peas, soybeans, and peanuts contain a particularly large amount of zinc.

  • Carrots

When it comes to the skin and especially to foods for clear skin, carrots are quickly mentioned. The beta-carotene it contains is said to help against acne and carrot juice, in particular, is said to be good for the skin. That is indeed the case, but you have to be aware of something: there is a lot of vitamin A in carrots, which strengthens the skin barrier. If there is a deficiency, the skin looks dry and brittle.

However, if you just nibble on your carrot, it won’t do you much good. Beta carotene is fat-soluble. In other words, the body can only really utilize it in connection with fat. However, it is completely sufficient if you eat some fat throughout the day. So it doesn’t have to be the extra portion of butter or oil with the carrot.

  • Cabbage

Cabbage is also a real booster for your skin. It doesn’t matter whether Brussels sprouts, white cabbage, broccoli, or cauliflower: all varieties have a high vitamin C content. This helps the skin to fight against skin cell damage and, for example, to be able to compensate for the damage left behind by rough weather. Vitamin C also promotes the production of collagen – our natural skin padding – and strengthens connective tissue.

  • Tomatoes

Tomatoes are one of the most consumed vegetables. With its very high lycopene content, it gives us natural UV protection. Tomatoes are therefore a true anti-aging product! They help to slow down our skin aging.

  • Edible Mushrooms

Mushrooms are also a skin miracle weapon. The ancient Chinese used mushrooms as medicine in TCM thousands of years ago. In this country, too, the realization is gaining ground that certain mushrooms, so-called medicinal mushrooms, can do us a lot of good.

Which Fruit Is Good for the Skin?

When it comes to skin health, many magical powers are attributed to fruit in particular, with its high vitamin content. But which vitamins are good for the skin?

In general, all vitamins are useful for us. Of course, there are some that have a particularly effective effect on our skin.

  • Apple

The apple is something like THE food for good skin. It contains provitamin A, as well as vitamins B, C, and E. The cocktail ensures active cell growth and thus healthy skin and mucous membranes. But beware: around 70 percent of these important vitamins are found in the skin of the apple! Always eat the fruit with the peel and therefore it is best to buy organic quality

  • Avocado

Avocados provide lots of healthy fats, as well as valuable biotin and vitamin B. They give our skin elasticity and are also effective against impurities and oily skin. This is of course also the reason why avocado is found in many face creams or face masks. We think eating avocados is even better! And tastier.

  • Berries Against Free Radicals

There are lots of antioxidants in berries. The skin urgently needs these to fight free radicals and thus protect us from cell damage. This ensures healthy and effective regeneration. Berries also have an anti-inflammatory effect and are therefore ideal for preventing impurities.

Berries are therefore perfect foods for impure skin. However, you should always eat them fresh and raw to get all of their vitamin content. When shopping, be sure to look out for regional and seasonal goods!

Which Legumes & Grain Products Are Good for the Skin?

Legumes can also give us more beautiful, more even skin. Our grandmothers already knew about the good effects of oatmeal when it comes to nutrition for beautiful skin or foods to combat acne. However, there is a lot more to know about legumes.

  • Whole Grains

What was always drummed into us as healthy as a child even helps our skin. Foods high in whole grains allow our blood sugar levels to rise more slowly and remain constant longer, and contain B vitamins and minerals that are good for our skin.

Compared to whole grains, white flour products with a high glycemic index cause blood sugar levels to rise and fall quickly. This contributes to increased sebum production and can be the trigger for acne and skin inflammation.

  • Oatmeal

So let’s get to the beauty secret of our grandmothers. Oatmeal contains a particularly large amount of zinc, which is effective against blemished skin and inflammation. With a zinc deficiency, the skin can either become impure and greasy or dry and scaly. A zinc deficiency also increases allergies.

If, on the other hand, you take in enough zinc, wound healing gets back on track, and sebum production levels off again. The result is actually even, smooth and clear skin.

Which Animal Products Are Good for the Skin?

In the area of ​​animal foods, too, we find quite a few things that are very beneficial to our skin, contrary to the ever-worsening reputation that goes with it.

  • Lean Meat

Lean meat contains a lot of zinc – and thus an important building block for our vitamin supply. Lean meat is also an important source of vitamin B2 (riboflavin). If we are undersupplied with it, our skin becomes dry and our lips and corners of the mouth become cracked. With its high vitamin B6 content, chicken meat also ensures optimal protein metabolism.

  • Fish and Fish Oils

Here it is, hard to believe, especially the oily fish that give our skin a beautiful rosy complexion. This is due in particular to the omega-3 fatty acids contained in oily fish. They act as a protective barrier for our skin and even slow down its aging. Salmon, mackerel, and sardines contain a particularly large amount of omega 3.

  • Eggs

There is a large amount of protein in eggs. This high concentration has a lipid-absorbing effect and can therefore help against oily skin. Eggs are a good source of nutrients, especially for those who tend to have dry skin.