Do you rely on your creams and beauty products to have a beautiful skin?
Do you think that your cream will be enough to get a radiant skin, despite lousy eating habits?
If that’s your case, then you’re wrong…Because you are what you eat.
Indeed, a beautiful skin is also the result of carefully planned eating habits. Eating the best foods for a beautiful skin is the best complement for your beauty routine.
Perhaps you don’t know what kind of foods you must consume to nourish your skin right now. Is it your case? Then, I have good news for you!
Indeed, this article tells you everything you need to know about this topic.
Vitamin A is essential
Vitamin A (beta carotene for vegetable sources) is a vital vitamin if you want to get a radiant skin. Indeed, it is very important for normal skin cell development. Thus, it promotes a healthy skin tone. The best sources of vitamin A/beta carotene are:
- leafy green vegetables: kale, spinach, broccoli
- orange and yellow vegetables: carrots, sweet potatoes, pumpkin, winter squash, summer squash
- red bell pepper
- beef liver
- fish oils
Stock up your vitamin C
Vitamin C is key to support your immune system, promote a radiant skin, and heal your blemishes of all kinds. Moreover, vitamin C helps you to produce collagen.
Collagen is a protein forming a sort of scaffolding that keeps your skin plump. Also, it strengthens the capillaries supplying the blood which nourishes your skin.
The best sources of vitamin C are:
- black currants
- kiwi fruits
- sweet potatoes
Put enough vitamin E in your plate
As a powerful antioxidant, vitamin E protects your skin from oxidative damage, especially photo-aging. Consequently, you absolutely need to include vitamin E in your daily diet.
Foods high in vitamin E are:
- pine nuts
- sunflower oil
- pumpkin seeds
Selenium is your best friend
As a powerful antioxidant, selenium works beautifully in combination with vitamin C and E. In fact, many studies show that selenium is helpful in fighting skin cancer, sun damage, and age spots. The best way to boost your selenium intake is to eat 2-3 Brazil nuts per day.
If you’re allergic to nuts, don’t worry! Actually, you can still find good sources of selenium in the following foods:
- fish and shellfish
- wheat germ
Zinc, zinc, zinc!
Zinc will help you keep your skin supple while supporting the normal functioning of oil-producing glands in your skin. Also, zinc is involved in the healing process of your skin, since it helps repair skin damage. If you want to include zinc in your diet, include the following foods:
- fish and shellfish
- lean red meat
- whole grains
Eat enough healthy fats
I know that some diets prevent you from eating fats, but this is a mistake. Indeed, some fats moisturize your skin from inside, improving its elasticity. You must especially pay attention to monounsaturated and polyunsaturated fats. You can find them in the following foods:
- oily fish
In addition, omega-3 fatty acids need your special attention, if having a healthy skin is your ultimate goal. Indeed, they are anti-inflammatory and help with skin condition such as eczema and psoriasis. Thus, they are key in forming the building blocks of a firm and healthy skin.
You can find omega-3 fatty acids in the following foods:
- oily fish: salmon, trout, mackerel, sardine
- chia seeds
- grapeseed oil
What about phyto-estrogens in your plate?
Have you heard about phyto-estrogens? They are natural components found in plants and have a similar structure to estrogen. Estrogens are a female sex hormone that helps keeping your natural hormones in balance.
Moreover, estrogens play an essential role in your skin health. Indeed, it supports your skin structure and minimizes skin damage. Consequently, you may rely on a diet rich in phyto-estrogens, especially at some periods of your life (e.g. midlife).
Generally, you will find good sources of phyto-estrogens in plant foods such as:
- soya foods, i.e. tofu and tempeh
- whole grains
- flaxseeds (in the lignans)
Drink plenty of water
To remain supple, your skin must be hydrated. Indeed, even mild dehydration will leave your skin dry, dull looking, tired, and slightly grey. Consequently, experts recommend you drink 6 to 8 glasses of water daily. Herbal and caffeine-free teas are also excellent to hydrate you from inside out. However, water remains the best beverage.
Also, you may rely on certain fruits and vegetables rich in water:
Conclusion: what you should eat for a radiant skin
Having a beautiful skin doesn’t happen by accident. Actually, you must have a solid beauty routine and eat the best foods for a beautiful skin. Therefore, you must eat a selection of foods rich in vitamin A, C, E, phytoestrogens, zinc, and healthy fats. Also, don’t forget to drink plenty of water, and your radiant skin is at bay!
That’s it for today! Do you eat these best foods for a beautiful skin? Also, what are the foods that you regularly eat in your daily diet? Share in the comments!
Click here to receive my free ebook on the 9 time-tested secrets to eternal youth.
A beautiful article full of content.
I have to say that I notice that nutrition is the most important element in the appearance of my skin, especially drinking water.
But also using coconut oil and argan oil made my skin look very young.
I currently eat a ketogenic diet and it easily helps to maintain beautiful and supple skin, but I plan to someday switch to a plant-based diet and then I can use the knowledge written here.
You’re welcome Elijah!
This article is super informative. I like the way you broke down all the different types of fruits, veggies, and meats that are packed full of important vitamins that we need to eat every day. It sometimes can be hard for me to make sure I have a well balanced meal every time but reminders like this are great.
Thank you for another terrific, intriguing article Elodie, it was quite a pleasure to read. I have only recently discovered the benefits of being properly hydrated through body lotion and drinking water but had never actually considered how I might be able to supplement and get some of the same benefits through my diet. Just out of curiosity, are the phyto-estrogen supplements suitable for male use? I know both sexes have a quantity of both hormones in their body but I don’t know what level of those hormones are acceptable.
No, no photo estrogen for male use! Never!
To start, food look yummy. It’s amazing that many people don’t know that certain food you eat, can not only be good for your skin but improve your physical health as well. Having a healthy mind & body, radiates outward through your skin appearance. Although you have many fruits and veggies listed, but do a person still need to take vitamin supplements to makeup any slack in nutrients food doesn’t supply? This is a very educational ‘healthy-living’ type site that could help many ‘health-conscious’ people.
I just read your post about the best foods for beautiful skin, and I have to say, I found it to be incredibly informative and helpful. As someone who’s always been interested in natural and holistic approaches to skincare, I appreciate the emphasis you placed on the connection between nutrition and skin health.
I found the breakdown of different vitamins and minerals and their benefits for the skin to be very informative. It’s clear that certain foods, like leafy greens, berries, and fatty fish, are packed with nutrients that can help to improve skin texture, reduce inflammation, and boost collagen production.
Overall, I think that your post is a great resource for anyone looking to improve their skin health through nutrition. It’s clear that what we eat has a significant impact on the health and appearance of our skin, and your post provides practical and easy-to-follow advice for incorporating skin-friendly foods into our diets. Thank you for sharing your expertise and insights with us!
Great information in this article. Many people think of skin creams and ointments first, before food. But certainly, we must start taking care of the skin from the inside.
I understand that turmeric is widely used in India for skin care and wound healing. Do you know if this use has some risks or warnings?
Hello Pablo, thanks for your comment! To the best of my knowledge, turmeric is not dangerous or toxic for the skin unless you are allergic to it…
I appreciate this list of the best foods to eat for healthy skin. I have been eating a healthy diet that includes many of the foods listed here for quite a few years. I love the many benefits of eating a variety of these foods, not only for your skin but also for your hair, stress levels, and overall well-being. You mentioned that the best way to get your daily intake of selenium is to eat 2-3 brazil nuts, this is so easy to do! I haven’t been eating too many nuts lately, but will certainly start adding them to my diet. Thanks so much for this great list.
Thank you for the well-written article. I agree that what you eat plays a major role in how your skin looks.
My skin looks the best when I eat whole food, such as fruits and vegetables. On days I slack off, I can tell the differences.
Water is very critical, as many people are dehydrated and don’t even know it. Plus, water helps with digestion.
I hadn’t heard of phytoestrogens, so good to know.
Thank you for sharing!
thanks for your comment!