Healthy Eating For Great Skin

Photo by Никита Сайф from Pexels

Although not all of us are blessed with great skin, there are certain habits that we can develop to achieve it. And one of these habits is through healthy eating.

Keep reading as to how you can achieve great skin simply through healthy eating.

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Importance of healthy skin

Our skin is the largest organ in our body and the sensory organ for touch.

It protects us from the elements and aids in temperature regulation. Aside from these benefits, it also helps in the removal of toxins, the prevention of moisture loss, and the production of Vitamin D.

Because of these vital functions, it is critical that we maintain the health of our skin.

Not only does keeping it healthy mean that the skin can function optimally, but it is also the first thing that people notice about us. And, whether we like it or not, having healthy skin affects our self-esteem.

How to maintain healthy skin

There are a lot of products available that help to maintain healthy skin. But the most basic thing we can do for beautiful skin is to keep a healthy lifestyle.

A healthy lifestyle includes getting enough rest, exercise, proper hydration, and healthy eating.

Healthy eating to achieve great skin

The food we eat has an impact on the appearance and health of our skin.

Thus, it is important that we consume foods with minerals, vitamins, fatty acids, phytochemicals. And other useful compounds that our skin and body require on a daily basis.

So, when it comes to healthy eating for great skin, here are some pointers to keep in mind.

More fruits and vegetables

Experts recommend including 4-5 servings of fruits and vegetables in your daily diet. This is because they contain the nutrients that your body requires to function properly.

The following are the skin benefits of eating more fruits and vegetables:

  • Normal skin cell development,
  • Healthy skin tone,
  • Protects the skin from damage caused by free radicals,
  • Keeps skin smooth and supple,
  • Helps in collagen production, which affects skin elasticity and hydration.

Less processed foods

Processed foods are deficient in the nutrients required for healthy skin. This is due to the nutrients being removed during processing and being replaced with artificial ingredients that may harm your health, including your skin.

White bread, chips, hotdogs, and other processed foods should therefore be reduced, if not eliminated entirely.

Less sugar

Another thing to keep an eye out for in your diet is the amount of sugar. Because fruits contain sugar, you should try to limit added sugar from artificially flavored drinks, cakes, pastries, and so on.

Excess sugar can cause the breakdown of your skin’s collagen and elastin.

These are the protein types that give the skin strength, resilience, and flexibility. Without them, the skin will lose firmness and elasticity, resulting in premature sagging and wrinkles.

Furthermore, sugar-induced inflammation in the body can aggravate conditions such as acne and rosacea.

Choose foods low in GI

The Glycemic Index (GI) measures how carbohydrates are broken down into glucose, as well as their ability to raise blood sugar. Also, how quickly they raise blood sugar levels.

As previously stated, excessive consumption has a negative impact on your skin and overall health.

So it is important to choose foods with a low glycemic index, such as beans, chickpeas, and peanuts. Because they gradually release sugar into your bloodstream.

Choosing low GI foods ensures that you have a consistent supply of energy. You will also feel fuller for a longer period of time, reducing the need for a snack.

Eat foods with phytoestrogens

Phytoestrogens are natural chemicals found in plants that act in the same way that estrogen does in women.

Phytoestrogens are found in a variety of forms and sources. There are isoflavones, which are found in soy and other legumes such as lentils, mung beans, and alfalfa.

Coumestans are found in sprouted legumes such as mung bean sprouts, soy sprouts, alfalfa sprouts, and clover sprouts.

There are also lignans, which can be found in seeds such as flax, sunflower, and sesame. As well as beans, berries, and vegetables.

Phytoestrogens have the potential to act as anti-aging agents in the skin.

These natural chemicals can also improve the skin’s nutrient and oxygen supply, promote skin renewal. And protect the skin from free radicals.

Vitamins and minerals

Vitamins and minerals are essential for skin health. The following vitamins and minerals are especially beneficial to the skin:

Vitamin C

Vitamin C is a water-soluble antioxidant that can shield the skin from ultraviolet rays. It has been shown to reduce the production of free radicals and thus protect skin cells from premature aging.

What’s more, vitamin C helps with wound healing by increasing pro-collagen and collagen bonding, which promotes skin barrier formation.

Finally, vitamin C increases epidermal moisture content, which improves skin hydration.

Vitamin E

Vitamin E is another vitamin that is beneficial to the skin. Almonds, avocado, peanut butter, and bell pepper are all high in this antioxidant.

A number of studies have found that vitamin E counteracts the effects of sun damage. And significantly reduces collagen breakdown.

Vitamin E, in addition to its antioxidant properties, may help to reduce skin inflammation.


Zinc is a mineral that can protect the skin from photodamage by absorbing the sun’s harmful rays and thus limiting radiation penetration into the skin.

In conjunction with vitamin C, zinc has antibacterial properties that can aid in the removal of bacteria from acne.

Zinc-rich foods include, among others, fish, meat, poultry, dairy, nuts, and shellfish.


Lastly, selenium is a mineral that shields the skin from the sun’s damaging rays, which cause premature aging. Moreover, eating selenium-rich foods lowers your risk of skin cancer.

Selenium-rich foods include pork, beef, chicken, cheese, eggs, brown rice, mushrooms, and spinach.

Include healthy fats

Monounsaturated and polyunsaturated fats are healthy fats. These are found in avocados, oily fish, nuts, and seeds.

Healthy fats contain essential fatty acids, which serve as a natural moisturizer for your skin. Maintaining suppleness and increasing elasticity.

Get hydrated

Drink up to maintain your skin’s moisture and stay flexible. Although you can stay hydrated by drinking coffee, tea, or fruit juice, water is still your best go-to fluid.

Always have a water bottle with you to remind you to stay hydrated.

Some fruits and vegetables, such as watermelon, zucchini, and cucumber, are also good sources of hydration. Furthermore, the minerals in them will increase the rate at which you hydrate your body and skin.

Avoid crash diets

Resorting to crash diets to lose weight deprives your body of the essential nutrients it needs to function properly. Additionally, it can harm your skin and cause it to sag, become dry or scaly, develop stretch marks, and wrinkles.

To lose weight, it is best to go at it slowly through healthy eating and incorporating exercise into your daily routine.


To summarize, we can achieve great skin by eating foods high in vitamins, minerals, fatty acids, and skin-beneficial nutrients.

It is also advisable to limit your intake of sugar and processed foods. Because they have a negative impact on the skin, specifically causing it to become inflamed and lose its elasticity.

Finally, for great skin, keep your body hydrated and avoid crash dieting.

These are the fundamental things we can do to achieve great skin. You will not see results overnight, but if you maintain a healthy eating habit, you will soon have soft, supple, and blemish-free skin.

Please share your thoughts or ideas about Healthy Eating For Great Skin in the comments below. And if you liked this article, you might be interested as well in these articles:

9 Simple Skincare Habits Women Should Develop Today
7 Reasons To Develop A Walking Habit Today
Why Good Habits Beat Motivation
How To Define Yourself By Your Habits
Building Good Habits For Your To Be
How To Break 9 Bad Habits That Keep You Down
What Are Simple Exercise Habits Women Should Develop Today

Outside reference/s:

Eat your way to fabulous skin
23 Foods To Eat for Healthier Skin
Phytoestrogens and Their Health Effect
Role of Micronutrients in Skin Health and Function

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