By Dr Devine 
Medically verified by Dr. Mian Farhan Haider MS. RD.
Whenever you talk about radiant and glowing skin, nutrition plays a very important role there. If women between 18 to 45 years of age choose healthy foods in their diet, they can see significant improvement in their skin texture, tone and youthfulness. In this article I will break down scientifically proven foods which are said to improve skin health 100%. Like what we should not eat and how to follow a beauty routine with better nutrition.
Foods for Healthy Skin: What to Eat
The journey to achieve glowing skin is one for which we must make efforts ourselves. If we follow these foods in priority manner, they will boost our skin complexion by providing healthy fats, essential nutrients and antioxidants. Here is my list of these foods:
Antioxidant-Packed Fruits and Vegetables
- Berries family (blueberries, strawberries)
- Leafy greens i.e. (spinach, kale)
- Carrots and sweet potatoes (contain beta-carotene)
- Tomatoes (for extra lycopene)
Free radicals are responsible for aging and dull skin; it is good to fight against them by including such foods. Your plate should be filled with such foods which protect you from free radicals so that you get a colorful plate and maximum nutrition by eating them.
Healthy Fats
- Avocado
- Walnuts and almonds
- Salmon and mackerel (omega-3 fatty acids)
If you add healthy fats to your diet, it supports your skin’s barriers and locks in moisture in your skin so that your skin looks supple and smooth.
Collagen-Boosting Foods
- Citrus fruits
- Eggs
- Bone broth
It is important to include vitamin C in your diet to produce collagen which supports the elasticity and firmness of your skin.
If you want to know a better guide as to how nutrition affects our skin, then here is the link (Harvard Health’s guide to skin nutrition).
Foods for Healthy Skin: What to Avoid
There are some foods that trigger skin concerns like premature aging breakout, so you have to be careful before eating such foods:
- Snacks that are highly processed
- Soda drinks and candies containing high refined sugars
- Milk and dairy products that can promote acne in some people
- Fried items loaded with trans fats
Foods for Healthy Skin: Hydration and Its Role
Drinking water (hydration) is a fundamental component of healthy skin, more than all foods. Water flushes toxins out of our bodies, supports the delivery of nutrition and maintains elasticity of our skin.
- Try to drink at least 8 glasses of water daily.
- Include hydrating foods like watermelon, cucumber and oranges in your diet.
When proper hydration is paired with nutrient-rich foods, your complexion plumps, and you look youthful.
Foods for Healthy Skin: Key Supplements
Although most of the nutrients that we need for healthy skin come from whole foods only, there are some supplements also available which can help us in filling this gap.
- To reduce inflammation and support barrier functions: Omega 3 fatty acids
- To support collagen synthesis: Vitamin C
- To heal and fight acne: zinc
- To support gut health, which is said to support clear skin: probiotics
Always consult a certified Dietitian before starting a new supplement routine.
Conclusion with Actionable Tips
If you want to create a better skincare routine, it starts at the grocery store. Here are some actions I recommend:
- Always fill your plate with antioxidant-rich veggies and fruits
- Always prioritize healthy fats and collagen-boosting foods
- Limit processed foods, sugars, and fried items
- Always stay hydrated and snack on foods that are water-rich
- Take supplements if needed but be sure to consult a dietitian.
Remember, to continue any journey, consistency and focus are needed. If you want the healthy skin of your dream, follow a healthy food choices routine. This will not only support your long life but will also make your everyday complexion glow.