Food for Healthy Skin: A Diet for a Glowing Face

They say you are what you eat. This might be a centuries old adage, but it does actually make sense if you consider that you grow from what you consume. If you load yourself with unhealthy junk food, you won’t feel your best. On the other hand, those who adhere to a balanced healthy diet are more likely to be able to maintain their weight, among many other benefits including healthy and youthful skin, which is why we are on the hunt for food for healthy skin!

How many people do you know  who breakout easily after having an oily lunch or a tub of chocolates? I know plenty around me. If something you eat is affecting your skin that obviously means you can manipulate your diet to get supple, beautiful skin. Yes, there are a large number of skincare products widely available today but they can only help you to a certain extent. If you are indulging in expensive treatments yet continuing with the habits that are ruining your skin,  the effects of facials are getting cancelled out. It is about time that you stop letting your diet trash your skin.

Keep yourself hydrated

Drink up. A lot. No, not that kind of drinking. I am talking about water. Dehydrating yourself even a bit will dry and grey out your skin, which looks far from unattractive. At least eight glasses of water per day is a must, as recommended by dermatologists. You could drink other fluids too as long as they are healthy, such as fresh juices, but nothing quite matches water. Herbal tea is also an option but make sure there is no caffeine. You also need to avoid smoking and too much alcohol because both are responsible for aging skin.

Vitamin C

So many  skin products you see out in the market label vitamin C as an active ingredient in them. The reason is the skin protecting properties that it has to offer. Vitamin C has proven to be a fantastic antioxidant and helps protect the skin from damaging free radicals that are responsible for early aging and these are present all around us: mainly in sun damage and air pollution. That is where vitamin C comes to the rescue. It also makes the skin firmer by promoting collagen production, reduces brown spots on skin, reduces inflammation and helps with getting rid of marks left after a breakout. There is no reason not to include these in your diet. Citrus fruits are the best available sources of Vitamin C.


Like vitamin C, selenium also has antioxidant properties that help the skin. It boosts the immune system as well. Skin cancer, sun damage and age spots are some of the problems selenium helps against. Brazil nuts are an excellent source of selenium and you require just four nuts to cover your recommended daily amount. Besides these nuts, eggs, tomatoes and broccoli also contain selenium.

Vitamin E

Vitamin E promotes healthy skin. It helps with avoiding cell damage from oxidation. Having almonds, avocado and corn oils ensures you are getting this nutrient and it is important that you take care to include it in your diet because it is common for us to be deficient in vitamin E.


The general assumption among us is that fats are something we should avoid. Well, there are good fats and there are bad fats. While the latter is something you should stay away from, you do need to include good fats in your diet to stay healthy. Monounsaturated and polyunsaturated fats contain fatty acids that moisturize your skin, thus being responsible for its suppleness. Also, dietary fats come along with vitamin E, allowing you to get double the benefits. Fats such as omega-3 and omega-6 are helpful for inflammatory conditions like eczema. Avocados, fish, nuts, seeds – these are excellent sources of the kind of fat you need.


Sebaceous glands responsible for oil production require zinc to function. The oil they produce helps with repairing any skin damage and keeping the skin soft. It also helps prevent acne. Zinc is easily available in fish, lean red meat, nuts and seeds.

Final thoughts

Fruits and vegetables are the best foods to keep your skin glowing and fresh. Five portions a day are a good choice and including a variety of these foods in your portions will ensure you get all the required nutrients responsible for healthy skin.

If you are looking to lose weight, do it the right way. Crash diets are far from advisable. Not only do you gain back weight right after you stop the diet, but these are unhealthy too. Continuously gaining and losing weight results in your skin getting wrinkles and stretch marks. Also, such diets make you deficient in certain vitamins so it is best to keep away from them. Remember, though, that these changes do not happen fast. It will take time, somewhere around 6 weeks after your changed diet, for your skin to recover and become healthy. Don’t be impatient; rather be persistent and your efforts will be rewarded.

Author Bio:

Batool Ali is a passionate blogger who loves to write on different disciplines such as Health, lifestyle, finance and education.

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