Healthy skin foods are necessary if you want to maintain a glowing and youthful complexion. The skin care industry would of course prefers when you believe that apply skin care products is the only thing you require to maintain the beauty of your skin. In reality the health of your skin depends on both the foods you eat as well as the way you take care of your skin. Healthy skin and healthy diet goes hand in hand.

There are some people who look younger than they actually are. Expensive facial skin care products does help you in maintaining your looks to a certain extent. However healthy diets consisting of good healthy skin food is of utmost importance to achieving a good complexion.

The golden rule and key to it all is to eat a balanced diet. This means your meals should have the following healthy skin food categories:

» Complex carbohydrates including whole grains or brown rice
» Lots of fruits and vegetables
» Fish and other lean meat
» Legumes and nuts

You are what you eat!.

This applies to our body as well as our skin, which is the biggest organ in our body. The skin not only protects us from the environment, it also gives us our looks or appearances.

Eating well and keeping our skin hydrated is important because skin needs moisture and plenty of good nutrition and antioxidants.

Here are some foods for healthy skin.


Our skin rejoices when it’s hydrated well. When we are properly hydrated, we all sweat more efficiently and this makes our skin clean and clear as well.

The amount of water an adult needs varies according to climate and amount of exercise one gets. General dietary recommendations suggest that men drink about three litres of liquids a day and women about 2.2 litres daily.

But plain water is the best beverage – it’s cheap and has zero calories. On the contrary, soda gives you empty calories with water. Also, alcohol and coffee are diuretics – they strip skin of moisture.



The top five scores of antioxidant properties in food go to acai berries, prunes, pomegranates, raisins or dark grapes and blueberries.

But what does that mean? Foods enriched with antioxidants are best for the skin as they can slow down the ageing process, which shows up as skin laxity, wrinkles and dark circles.

Antioxidants are substances that can protect skin cells from damage caused by unstable molecules called free radicals and harmful effect of UV lights. Powerful antioxidants are vitamin A, C and E.

Vitamin A help in cell turnover and renewal so your skin stays smooth and less wrinkly.

Carotenoids help make skin less sensitive to sun.

Vitamin C helps build collagen and elastin. Green leafy vegetables like spinach, broccoli, squash and tomato supply enough amounts of antioxidants.

Colourful fruits such as mangoes, melons, berries and apricots are great too. Avocado, asparagus, almond, hazelnut, sunflower seed, egg and milk are good sources of vitamin E.

The top layers of skin contain high levels of this vitamin which support the guard cells that protect skin.


When chocolate is referred to for its benefits, it applies only to dark chocolate. A study carried out in Italy’s National Institute for Food and Nutrition Research in Rome showed that eating dark chocolate (but not milk chocolate or dark chocolate eaten with milk) can lower blood pressure and protect the skin from harmful UV effects.

Dark chocolate comes from the cacao plant, rich in flavanols, which have antioxidant and anti-inflammatory properties. The amount of flavonoids varies from one type of chocolate to another, but here’s a guide you can follow: The more non-fat cocoa solids in a chocolate product, the more antioxidants it likely contains. So which type of chocolate has the most flavonoids?

The highest levels are in natural cocoa powder (not Dutch cocoa, though, because it is alkalised cocoa). The second highest in flavonoids is unsweetened baking chocolate. Dark chocolate and semisweet chocolate chips rank third, with milk chocolate and chocolate syrup at the bottom of the list.


This and other oily fishes like sardines, tuna, herring, mackerel, black cod and bluefish; and even walnuts, canola oil, and flax seed deliver essential fatty acids – omega 3. Essential fatty acids are responsible for healthy cell membranes because cell membranes hold water in.

So the stronger that barrier becomes, the better your cells can hold moisture. And that means plumper, younger-looking skin.


According to a medical website, green tea “deserves a category all its own in any article about foods for healthy skin because the skin-health properties in this beneficial drink just can’t be beaten.

Green tea has anti-inflammatory properties as research shows that it can reduce risk of skin cancer and protect against UV rays.

The best is herbal green tea. When milk is added, then the benefits are reduced.


Whole wheat bread, oatmeal, cereals, turkey, tuna and Brazil nuts all have selenium, essential food for healthy skin. Studies have shown that selenium plays a key role in the health of skin cells. Selenium has anti-inflammatory properties. Even sun damaged skin may suffer fewer consequences if selenium levels are high.


Low-fat yoghurt, for example, is not only high in vitamin A, but also acidophilus, the “live” bacteria that is good for intestinal health and has an impact on the skin.

One of the most important components of skin health is vitamin A. One of the best sources to get it is from low-fat dairy products. In fact, experts say that the health of our skin cells is dependent on dietary vitamin A.