Fresh salmon fillets on black cutting board with herbs and spices.


We often load time and our spending to buy expensive face creams, masks, and scrubs. But have you ever shed light upon your diet routine, which is essential to keep your skin healthy. In olden times, dermatologists believed that as long as you smear your oily fingers on your face, it won’t cause acne or pimples. They focused on the importance of foods and how our dietary routine was essential in improving our skin complexions. But gradually, with the introduction of different supplements, diets, and drinks to enhance skin health, which guarantees a gleaming skin, it has made it difficult for us to distinguish between what’s authentic and what’s not.

But for now, let’s just highlight the importance of different foods that help to enhance your skin condition. Whatever you eat, it becomes directly evident on your looks. If you are munching on high sugar, fat, fibre, and processed foods; it will show up on your skin by making it dull and causing many other problems like dryness, excessively oily skin, acne, and dark circles even.

Take These Foods to Make Your Skin Glow

We have some of the best foods which are crucial to healthy skin. They not only protect your skin from damage but makes it healthy from the inside out.

1. Fish

To get healthy skin, you must include different kinds of fishes like salmon, herring, or mackerel in your diet. They are a great source of omega-3 fatty acids, which are vital to keeping your skin healthy. These fatty acids help to keep your skin thick, soft, and flexible. Surprisingly, deficiency of omega-3 can lead to skin dryness. Moreover, its consumption eliminates irritation and reduces the chance of red spots and acne.

They also make your skin healthy from the UV rays of the sun. According to some studies, fish oil supplements help in fighting skin irritation and prevent a skin condition known as psoriasis, where your skin cells rapidly multiply and cause severe red patches with white scales. Eating fish can help to avoid such a condition. Eating fish is also a rich vitamin E source, which protects your skin from damages and swelling. Also, a high amount of protein in fish is essential to maintain the strength of your skin. Last but not least, the zinc present in the fish regulates your entire skin health and encourages the production of new cells.

2. Yogurt

Protein isn’t the only essential element making it beneficial. Also, it is full of probiotics. Probiotics are responsive bacteria that fight against inflammation, which tends to worsen your skin, such as psoriasis, pimples, and atopic dermatitis. Probiotics in the yogurt prevent your skin from sagging and helps to retain its moisture.

Yogurt in Wooden Board

3. Green Tea

Are you looking for skin smooth as silk? Try sipping a cup of green tea instead of coffee. It is filled with polyphenols, a kind of antioxidant evident in tea leaves. They help in reducing the quantity of oil your body produces. Some researchers also suggest that green tea can be a great choice to cure acne and pimples. Green tea containing flavonoids helps in recovering DNA, which leads to reduce wrinkles and lines on your face. A study suggests that you will get the maximum amount of flavonoids by dipping green tea leaves in cold water for a long time.

Green Tea

4. Take Adequate Amounts of Water

For the skin to remain flexible, it requires water. Even a little dehydration results in your skin becoming dry, dull, and a bit grey as well. Drinking six to eight glasses of water helps your skin to look fresh and keeps it moisturized. Often our busy work routine makes us skip drinking water. It is best that if you keep a water bottle near. Many fruits and vegetables like cucumber, watermelon, and zucchini also count in your intake of fluids and minerals and will keep your skin and body hydrated and fresh. If you wish to maintain healthy and glowing skin, then stay away from smoking and extreme alcohol drinking as they both speed up the process of aging.

Girl Drinking Water

5. Oatmeal

In case you suffer from skin irritation and acne, try replacing the bowl of your sweet cereal with a bowl of oats in your breakfast, and for sure, your skin will be thanking you. It has a low glycemic index, which is a scale that measures the foods which contain carbohydrates in accordance with to what extent a food increases sugar in the blood. Foods having a high glycemic index, like starchy foods, increase your blood sugar, causes inflammation, and lead to severe acne and rashes. At the same time, foods with less glycemic index are more favorable to your skin’s health.

Oatmeal with berries

6. Cinnamon

Your skin seems to appear great and gives a glowing texture in winters because of the cinnamon rolls or cinnamon in the tea you have been taking. This elementary spice is vital in improving blood flow and circulation, which results in landing nutrients and oxygen straightly on your skin. Also, according to some studies, cinnamon might aid in stabilizing the sugar levels in the blood, which is quite essential. Adding some cinnamon powder to your coffee, tea or making cinnamon tea in the morning can be very refreshing to your body and skin.

Cinnamon Sticks in Bowl

7. Spinach

Suppose you are someone suffering from dark eye circles. In that case, you must stock up on spinach and other green vegetables like kale, Brussels sprouts, and broccoli, which are a great vitamin K source, which is considered as the powerhouse for enhancing circulation of blood and clotting. Also, spinach is full of zinc, eliminating skin swelling and inflammation and preventing your skin from acne. Spinach and kale have zeaxanthin, an antioxidant that secures your skin and maintains an even skin tone.

Spinach in bowl

8. Whole Grains

For clear and baby skin, whole grains containing protein are essential. They help to reduce acne and redness. Whole-grain foods are low glycemic foods that keep your insulin balanced, whereas sugar and carbs can increase. The increase of insulin might speed the making of androgens, which leads to zits on the skin. Eating foods like barley, brown rice, and oatmeal can make your skin healthy and fresh.

Variety of Whole Grains

9. Tomatoes

Tomatoes contain high lycopene, which is a carotenoid functioning as an antioxidant and giving the tomatoes a pretty red colour. It helps eliminate the toxic oxygen radicals, leading to harmful stocking and the appearance of acne, redness, and aging. Studies have found that using tomato paste protects your skin from many kinds of damages. Also, incorporating tomatoes in curries and vegetable salads enhances flavour and increases the nutritional worth of your meal, thus protecting your skin.

Tomatoes in wooden table

10. Olive Oil

Olive not only aids in weight loss but is excellent for enhancing skin health and making it look fresh. Containing vitamin E acts as an antioxidant, which helps in removing the toxins from your skin. According to Japanese researchers, applying olive oil protects your skin from UV rays and, to a great extent, lessens the chances of skin cancer. Also, olive is useful for people going through chemotherapy as it protects one’s skin from radiodermatitis. Adding olive in salad dressings or cooking food with olive oil helps to improve your skin inside out. Applying it directly to your skin can do wonders as well.

Olive Oil

Eating Adequately Can Beat All Skin Problems

Making changes in your diet won’t give you overnight changes. It almost takes six weeks for the new skin to appear on the uppermost surface. So, the changes visible to you would be taking this long. If you suffer from an extreme skin condition, you must consider a skin specialist or a dermatologist.

How does diet help To Reduce Acne?

Acne results due to the infection and inflammation in the sebaceous glands of the skin. Androgen hormones move these glands. To prevent acne breakouts, avoid taking saturated fats that are often found in processed foods and margarine. We love to take junk foods like cakes, cookies, and crisps, but taking care of your skin is essential too. Eating whole grains, vegetables, fish, and fruits keep your skin healthy. Incorporating foods rich in selenium like nuts, sunflower seeds, and walnuts are also essential for healthy skin.

Perfect skin of a woman


Consuming excessive amounts of sweets and processed foods, having a high glycemic index will not only deteriorate your skin’s health but will speed up your aging process. It is best if you stay close to healthy foods, fruits, and vegetables. Also, the above-given foods are essential for having glowing and healthy skin. You can’t expect to have fresh skin when all you have is High sugar and fatty foods. Consuming healthy foods will make you appear better day by day, and your healthy skin will say it all.






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