20 Foods That Are Good For Skin

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The health of your skin is directly influenced by the food you consume. Incorporating a balanced diet meal is vital for your skin health. Nutrients like vitamins and minerals lessen oxidative stress and fight wrinkles. 

You don't need to purchase and apply any expensive derma product unless you integrate proper nutrition and a balanced diet into your regular menu. Below is a list of 20 foods that are good for your skin.

1. Lemons

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Lemons are a rich source of vitamin C and antioxidants that will protect your skin from free radicals and prevent damage caused by pollutants and oxidation. This results in a delayed aging process. These also hold powerful antibacterial properties to prevent infections and acne.

Due to their vitamin C content, these citrus fruits are amazing body detoxifiers that can eliminate unwanted wastage from the liver and help in your healthy digestion. A serving of one glass of lemon juice provides about 187% of the daily recommendation for vitamin C, which is huge. So, drinking a glass of lemon water every day is good enough to reduce your wrinkles and the growth of fine lines.

2. Blueberries

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Blueberries are known as superfruits because of their richness in skin health-promoting elements such as vitamin K, fiber, and manganese. These are sweets and juicy fruits that are considered to have low calories and mostly water. A cup of blueberry merely contains 80 calories, but it provides 25 percent of the daily value intake for vitamin C and 5 grams of dietary fiber. Hence, these are vitamin C foods too.

These berries are wrapped with numerous nutrients including antioxidants, vitamins, and other essential minerals. The salicylate content in them helps acne control and promotes clear skin. Also, a paste of these berries can be applied as an anti-aging face mask.

3. Carrots

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Carrots are root veggies that contain a higher amount of beta-carotene than any other vegetable. Here, beta-carotene helps to regulate your skin functions by maintaining a better appearance and skin health. Further, carrot juice is a high source of lutein and vitamin A which are essential for generating healthy cells in your body.

A half cup of serving raw carrots supplies 51 percent of the daily intake of vitamin A. This makes them not only a great option for snacks but also a healthy diet for your good eyesight.

4. Salmon

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Salmons are loaded with high levels of omega-3 fatty acids and other healthy fats that are necessary to keep your skin moist and supple. They also support your healthy scalp as well as long shiny hair.

The deficiency of these fatty acids and other nutrients may result in dry skin and uneven complexions. Additionally, they also contribute to fighting inflammation, preventing heart disease, and improving brain function. Other than a healthy diet, Salmons are delightful fatty fish that can be cooked or included in a variety of dishes. Either baked, smoked, or grilled these delicious fish are anyway tasty to have.

5. Almonds

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Almonds are vitamin E foods that must be included in your everyday diet plan. Vitamin E is crucial for protecting skin from ultraviolet rays and sun damage. In addition, the compound called polyunsaturated fatty acids (PUFA) found in them helps reduce inflammation and skin problems like rashes, itchiness, or pimples.

Apart from this, almonds have been associated with multiple health benefits such as blood sugar control, weight management, and cholesterol reduction. Adding roasted almonds to your breakfast or lunch snack would be good enough to fulfill your daily nutritional needs.

6. Turmeric

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Turmeric is mainly used as a ground spice, but it is also beneficial for amplifying your skin health. The compound called curcumin present in it holds antioxidants and anti-inflammatory properties that can fight many forms of chronic inflammation. For this reason, it is also recognized as a medicinal herb.

Even though it is one of the widespread spice ingredients, people often use it as one of the skincare products. Ayurveda believes that applying a paste of this herb will help to treat wound infections, early aging, or even skin cancer. For your information, the paste can be made from ground turmeric, coconut oil, and raw milk.

7. Avocado

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Avocado is another healthy food that is best for getting your soft and supple skin. Multiple vitamins such as folate, niacin, and pantothenic present in this superfood give elasticity and firmness to tissues, contributing to improving your skin texture and appearance. Also, the plenty of healthy fat content in Avocado assists in slowing your aging process.

Majorities of experiments show that it can combat the harmful ultraviolet rays of the sun. Therefore, consumption of one Avocado daily can lead to young and vibrant facial skin.

8. Strawberries

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Strawberries are vitamin C berries that also contain other skin health promoting compounds like flavonoids, phenolic acids, or dietary fiber. These substances, especially vitamin C are pivotal for the production of collagen by protecting your skin from free radicals and oxidative damage. One cup of strawberries supplies 108 percent of the daily value intake for vitamin C.

Moreover, these beautiful berries are also great for making smoothies or adding to salad or snacks. Consuming strawberries in your breakfast will not only give you glowy skin but also boost your overall body health.

9. Ginger

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Ginger can be a great addition to your skincare routine due to its antioxidants and antiseptic properties. Its antioxidants protect the skin from UV rays whereas its antiseptic properties will improve your acne and hyperpigmentation problems.

Aside from skin advantages, ginger can be used in treating hair fall and damage. Its antimicrobial properties keep your scalp clean and healthy which is also effective at treating problems like dandruff. To obtain its maximum benefits you may use ginger as a toner, face mask, or even scrub.

10. Tomatoes

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Tomatoes are wonderful medicine for your skin. It carries a good amount of water that keeps you hydrating all day. In addition, its large amount of vitamin C content keeps your skin healthy and bright by eradicating problems like dead cells, oiliness, and pimples. One raw tomato can contain about 13 to 16 mg of vitamin C. So, it is also effective in healing cuts and wounds by promoting the growth of new tissue.

Even though tomato comes from a fruit family it is often eaten and cooked like a normal vegetable. It can be consumed either raw with salt and pepper or added to your favorite dishes, like chicken salad, burgers, and grilled cheese.

11. Papaya

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Papaya is a sweet tasty fruit that holds a range of nutrients like vitamin A, fiber, vitamin E, or folic acid. It contains elements called Lycopene, which is also found in other red and orange foods like tomatoes and watermelon. Lycopene is believed to possess anti-cancer properties that reduce the risk of prostate cancer.

There are many studies supporting the advantages of papaya for your derma health. The large presence of vitamins A and B is significantly beneficial for derma health. It gives the skin moisture that can help you combat flaky and dry skin. Plus, two powerful enzymes of this fruit (papain and chymopapain), have antifungal and antiviral properties that treat blisters, swelling, or even tumors. 

12. Neem Leaves

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Neem is particularly grown in tropical regions of India. its leaves are treated as an Ayurvedic medicine that can be used for treating multiple diseases and disorders. Either be it leaves or bark, or even the flower, seed, and root, all parts of these tropical trees carry some medicinal properties. These are mainly used in treating skin ulcers and healing wounds.

Neem leaves are often used in making beauty and bathing products such as soap, shampoo, and face wash. Also can be used as a mosquito repellent spray. Rubbing neem paste before bathing will act as a great antibacterial cleanser.

13. Leafy Greens

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Leafy greens such as cabbage, spinach, broccoli, and lettuce are powerhouses of numerous nutrients. Their vitamin A content can cut down the signs of aging, wrinkles, and flaky skin. Using leafy green for the skin will prevent the sun's damage to collagen and elastin. Also, helps to fight against inflammation by producing and repairing new cells.

Some other benefits of eating these green veggies include: lessening the risk of obesity, preventing heart disease, regulating blood pressure, and achieving good mental health. You can easily incorporate these nutrient-dense foods into your variety of dishes, including salads, soups, sauces, or smoothies.

14. Black Pepper

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Like ginger and turmeric, black pepper also comes from the spice family. Although it is mostly used as a spice for flavoring and seasoning, it is more than just a kitchen staple. This spice is rich in vitamin B and calcium which may help in producing red blood cells in your body. It is also consumed for cleansing the intestines and stomach.  Because of this, its health benefits have been mentioned even in ancient Ayurvedic medicine.

It contains antioxidant, antimicrobial, and antidepressant properties. These characteristics of black pepper helps to protect the skin from UV rays, inflammation, and stress hormone. As a result, you will get smooth and flawless skin.

15. Green Tea

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Green tea acts as an amazing body detoxifier. It provides you with clear and shining skin by flushing out most of the toxic matter present in your body. It also repairs the damage caused to your skin by pollution and UV rays of the sun.

Green tea is mainly known for its antioxidant and anti-inflammatory properties that have the potential to aid in the protection of damaged tissue and cell membranes. Some studies also suggest that regular consumption of varieties of green tea can lower the risk of skin cancer.

16. Bitter Gourd

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Bittergourd belongs to the Cucurbitaceae family and has been consumed as a vegetable for thousands of years. As the name suggests, it is a vegetable with a very bitter taste but is still loved by many of us. Along with bitterness, it possesses numerous health and skin benefits. The presence of vitamin A and beta-carotene in bitter gourd is especially beneficial for your eyesight and vision improvement.

Because of its anti-diabetic, and hepatoprotective properties, it even can help to heal wounds and infections faster. Hence, keeping your cells protected from dirt and oxidative damage, it will help to improve your cells and give your skin a glowing look. Integrating boiled bitter gourd with some lemon and honey can be the perfect diet for your body weight reduction process.

17. Watermelon

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Watermelon is a sweet and refreshing fruit that is loaded with nutrients like antioxidants and vitamin A. It comprises 94 percent water, making it a fruit with high water content. So, this juicy fruit can be a great choice to stay hydrated even in the hottest temperature of summer.

The cucurbitacin E and lycopene compound in watermelon may protect you from the possible risk of various cancers. It is believed that lycopene may help to lower your cholesterol and regulate blood pressure. It may also help to protect you from the harmful rays of the Sun and other free radicles. This can prevent premature wrinkles and early aging.

18. Aloe Vera Juice

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Aloe vera juice can be a boon for your skin. It is consumed to keep skin hydrated, increase elasticity, and lessen the development of fine lines. Additionally, applying its gel to the skin helps to maintain moisture, reduce inflammation, and heal skin from wounds and infections.

Drinking aloe vera juice every day is safe and beneficial for your health. However, drinking extreme amounts of it may cause muscle pain and diarrhea. Therefore, if you are adding aloe juice to your diet, keep on tracking yourself to know how your body tolerates it and its probable side effects.

19. Dark Chocolates

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The cocoa present in dark chocolate makes your skin soft and moist. Cocoa contains in it holds about 12 to 19 percent of flavonoids, which is higher than apples and wine. Thus, eating cocoa for 1 to 2 months may prevent you from dry, rough, and flaky skin. It also improves your skin's hydration and texture.

Dark chocolate is tasty food that can be used as an after-dinner treat or snack between meals. Because it comes under the superfoods category, it makes a great energy bar to eat after laborious exercises like a morning workout. This will help to beat tiredness and regain your energy instantly.

20. Chia Seeds

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Chia seeds are small round seeds that are incredibly rich in nutrients like fiber, protein, iron, and zinc. These nutrients are highly beneficial for your skin, heart, and bone health. They are packed with niacin and antioxidants which are the most needed elements for your derma health.

These seeds will neutralize free radicles and prevent cell damage. Also, contributes to delaying aging and controlling diseases like cancer. You can eat chia seeds either raw, soaked in your favorite juice, or added to cereal or pudding. About 40 grams of chia seeds is recommended for daily dosage.

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