Best Food for Healthy Skin | Archana Hospitals

Best Food for Healthy Skin | Archana Hospitals


Nutrition plays a crucial role in health. An unhealthy diet can damage metabolism activities; leads to weight gain sometimes may harm the liver and heart. What we intake can truly affect the health and ageing of the skin.

  1. Fatty Fish

Salmon, mackerel and herring are the top food for healthy skin. These fishes are high sources of omega-3 fatty acids, which help in maintaining healthy skin.

Omega-3 fatty acids keep the skin thick, supple and moisturized and its deficiency leads to dry skin. Fatty fishes are abundant sources of high-quality protein, which is required for maintaining the health and integrity of the skin.

Fish furnishes Zinc, a mineral that regulates inflammation, reproduction of skin cells. Zinc deficiency causes skin inflammation and delays in wound healing.

  1. Avocados

Avocados are rich in healthy fats that benefit multiple body functions, including the health of the skin.  Sufficient amounts of these fats keep the skin flexible and moisturized.

Avocados include the compounds that guard the skin against sun harm. UV rays from the sun can make wrinkles and other symptoms of aging. Avocados are rich in Vitamin E, defends the skin from oxidative damage.

Vitamin C also plays a key role in skin health by providing strong and healthy skin and its deficiency leads to dry, rough and scaly skin.

  1. Walnuts

Walnuts have features that make them an attractive food for good skin.  Walnuts are abundant sources of essential fatty acids, which our body cannot make on its own.

One ounce of walnuts has 6% of the RDI for zinc, which helps in wound healing and resisting bacteria and inflammation.  A small amount of Vitamin E, Vitamin C, and selenium, besides 4-5 grams of protein per ounce.

  1. Sunflower Seeds

Nuts and seeds are excellent sources of skin-boosting nutrients. 28 grams of sunflower seeds have 37% of the RDI for Vitamin E, 32% of the RDI for selenium, 10% of the RDI for zinc and 5.4 grams of protein.

  1. Sweet Potatoes

Beta-carotene is a nutrient available in oranges and vegetables such as carrots, spinach and sweet potatoes. Consuming sweet potatoes protects the skin cells from sunburn, cell death, dry and wrinkled skin.

  1. Red or Yellow Bell Peppers

Like sweet potatoes, bell peppers are rich sources of beta carotene, which the body converts it into vitamin A.

These are also high in vitamin C sources; a single cup of bell pepper gives 317% of the RDI for Vitamin C. Consuming rich Vitamin c food keep away the wrinkled and dry skin.

  1. Broccoli

Broccoli contains a variety of Vitamins and minerals important to skin health.   It also contains lutein, a carotenoid. Lutein protects the skin from oxidative damage.

Broccoli is having a special compound called sulforaphane, which has anti-cancer properties. Sulforaphane helps in reducing the number of skin cells dead by the effect of UV light by 29 %.

  1. Tomatoes

Tomatoes are rich in Vitamin C, carotenoids, including lycopene. Beta-carotene, lutein and lycopene protect the skin from the sun. Tomatoes are major in carotenoids, which are the best food for having healthy skin.

  1. Soy

Soy contains isoflavones, which benefits multiple parts of the body including the skin. Soy intake keeps the skin smooth and strong. It also guards the skin against UV radiation.

  1. Dark Chocolate

The effect of cocoa on the skin is notable high. Daily intake of cocoa gives hydrated skin. The antioxidants present in the cocoa protects the skin against sunburns, UV radiation and helps to improve the wrinkles, blood flow, skin texture.

  1. Green Tea

Green tea contains catechins, which are powerful antioxidants can guard the skin against the sun damage. It shows a high impact on hydrating the skin, thickness and elasticity.

  1. Red Wine

Resveratrol, a popular antioxidant present in red wine, have anti-ageing properties. Excessive intake of red wine gives negative results.