"Beautiful, shiny, healthy skin can be achieved through healthy diets and by consuming the right nutrition during meals"

Everyone wants a glowing and healthy skin to enable them to stands out when they step into a gathering. A healthy diet helps the skin to look fabulous, vibrant, radiant, and tanned. Yes, it also makes you look younger and more confident about yourself.

Studies have shown that "Everything one eat becomes a part of not only one's inner being but the outer fabric of one's body as well. The healthier the foods consumed, the better your skin will look and glow.

Right from the beginning of time, men and women have been looking for ways to keep their skin shining and radiant. People have always been sceptical about sagging, eczema, acne, and wrinkles on their skin. Your skin is a strong representation of how healthy you are and no one wants to look dry or sick. And this is why most people now spend thousands of money to tone their skin and give it a face-lift.

The rush for skincare has made the industry one of the most profitable sectors in recent years since most people are not getting overly obsessed with their skin. Almost everybody is now looking for moisturizing creams, makeup removal products, anti-ageing creams, or facial skin creams in other to look beautiful.

But the truth of the matter is that one can easily achieve healthy skin without spending hundreds of Naira every year on creams and tanning. You can achieve this by eating healthy diets, drinking enough water, and ensure that you take the right nutrition at every meal

We would be showing you some of the benefits of nutrition, the effects of a balanced diet on the skin, and other benefits of healthy eating to the skin.

A glowing Skin
A Lady with a Glowing Skin. Source: Pinterest Image

Great Foods for Healthy Skin

Taking care of one's skin is important when one is still young as this means ageing well in the future. We've all heard the saying "you are what you eat." It's a cliché, but consistently eating healthfully can really help get you that radiant look. Healthy dieting is arguably the best way to go for better skin and overall health.

Here are some healthy food lists that are enriched with omega-3 fatty acids and antioxidants like Carotene, Selenium, vitamin C, Vitamin E, and B vitamins that help to protect your skin cells from damages.

  1. Fatty Fish: Fishes such as herring, mackerel, and salmon are good examples of excellent foods for healthy skins. These foods are rich sources of omega-3 fatty acids that are necessary for maintaining healthy skin. Fatty fish also produce oils that help to fight against inflammatory and autoimmune conditions that affect the skin such as psoriasis and acne. They can even make your skin less sensitive to the sun's harmful UV rays.
  2. Walnuts: Studies have shown that walnuts are a good source of essential fats, vitamin E, zinc, selenium, and protein. All these nutrients are needed for your skin to stay healthy. They're a good source of essential fatty acids, which are fats that your body cannot make itself.
  3. Tomatoes: Tomatoes are seen to be a great source of Vitamin C and come with all the needed carotenoids that are needed for the maintenance of healthy skin. These carotenoids protect your skin from sun damage and may help prevent wrinkling.
  4. Avocados: These food sources are mostly high in beneficial fats and contain vitamins E and C, which are important for healthy skin. They also come with other essential compounds that can protect your skin from sun damage.
  5. Sunflower Seeds: These are excellent sources of nutrients that are rich in vitamin E. This vitamin is a good source of antioxidant for the skin
  6. Broccoli: This is another good food for the skin. Broccoli provides carotenoids, minerals, and vitamins that are essential for skin health. This food also contains sulforaphane, which is believed to be a good protector from direct sun-light while helping to prevent skin cancer and protect the skin from sunburn.
  7. Red or yellow bell peppers: These are an excellent source of beta carotene, which the body converts into vitamin A. Vitamin C is also necessary for the creation of collagen - the structural protein that keeps your skin strong
  8. Sweet potatoes: An excellent source of beta carotene, which acts as a natural sunblock and helps to protect the skin from sun damage.
  9. Red grapes: These are popular as a result of containing lots of resveratrol. The resveratrol compound is mostly gotten from the skin of red grapes. These compounds help to slow your skin's ageing process by impairing harmful free radicals that damage your skin
  10. Green Tea: This helps to protect the skin from ageing and damages. Catechins are powerful compounds that are gotten from green tea and they help to improve the skin in so many ways such as protecting the skin against redness, as well as improve its hydration, thickness, and elasticity.

All these foods mentioned above are healthy, easy to prepare, and can be gotten from your local market or malls closer to you. The good thing about these diets is that they help you to reduce weight and other health challenges.

Health benefits of broccoli to the skin. Source: Shutterstock/Eyewave Image

Anti-Aging Foods to Support your Skin

Beautiful glowing skin begins with how we eat but for anti-ageing foods, it is even more than that. We will all grow old as it is natural and one is expected to start seeing wrinkles from the ages of 45, 50, and '60s. But it's not time to start looking for a plastic surgery session since there are foods that can help you retain your glowing skin without going under the knife. Here are some great anti-ageing foods for the skin that you can try out.

  1. Watercress: These are nutrient hydrating leafy green that provides one with potassium, calcium, phosphorous, manganese, and vitamin A, C B-1, B-2, and K. These leafy green acts as a great source of internal skin antiseptic that helps to increase the circulation and delivery of minerals
  2. Pomegranate seeds: These seeds have been used for centuries as a source of healing medicinal fruits. The fruits come loaded with vitamin C and other essential antioxidants. It also helps to protect the body from free radical damages and also reduces the level of inflammation in the body.
  3. Avocado: As we stated earlier, avocados are fully fortified with inflammation-fighting fatty acids that helps to promote smooth and supple skin. It also boasts of essential nutrients such as potassium, vitamin A, C, E, and K. These vitamin A in avocado helps to shed dead skin cells, leaving us with gorgeous, glowing skin.
  4. Spinach: This is a very good hydrating diet that comes with antioxidants whose major work is to oxygenate and replenish the body. Spinach contains nutrients rich in lutein, magnesium, plant-based heme iron, and vitamin A, C, E, and K. These nutrients help to keep the skin smooth and firm.
  5. Broccoli: This is an anti-ageing, an anti-inflammatory food source that contains essential fibres, calcium, folate, lutein, antioxidants, and vitamin C and K. these vitamin C nutrients helps to produce collagen that the skin needs for strength and elasticity.
Avocados: For Healthy Skin. Source: iStock Image

Anti-Acne Diets

Acne is seen to be a skin condition that causes different types of bumps to appear on the surface of one's skin. These bumps can be pimples, blackheads, and whiteheads. This condition occurs when the skin's pores get clogged with dead skin and oil. This condition is most common with teens and older children going into puberty. Different studies have shown that certain foods tend to prevent and treat acne. Some of these healthy diets include

  1. Cashews and Almonds: These nuts and seeds are rich in zinc. They help to fight against the outbreak of acne since the condition is mostly as a result of a low level of zinc in one's diet.
  2. Berries and Leafy Greens: Another great food source that is helpful for the acne condition is berries and leafy greens. These veggies are rich in antioxidants that help prevent or fight acne.
  3. Salmon and Walnuts: These anti-acne diets are rich in omega-3 fatty acids that help to fight against inflammation of the skin.

Other health foods that one can consider for the fight against acne include yellow and orange fruits and vegetables such as carrots, apricots, and sweet potatoes, tomatoes, quinoa, blueberries, pumpkin seeds, salmon, mackerel, and any other kinds of fatty fish

Foods That Are Wrecking Your Skin

"Poor nutrition is as bad for your skin as it is for the rest of your body," Gary Goldenberg, MD.

Some food will take into our body destroys the skin and also other vital organs of the body. These are foods that are high in sugar and dairy products.

  1. Sugar: Most especially those that are refined can worsen many skin conditions such as eczema, rosacea, psoriasis, and acne. Sugar has also been associated to be one of the causes of cancer and ageing skin.
  2. Dairy: These include poultry and non-organic meat. These dairy products can change the hormonal balance of the body due to some of the antibiotics and hormones that they might contain. Individuals suffering from this condition should avoid these dairy products and other products such as ice-cream, milk, non-organic meats except there are sure that the source they come from is free from antibiotic and hormone.
  3. Butter: Butter is a major cause of excess oil production in human skin. These excess oils can damage the skin and cause acne such as pimples. It is recommended that one opt for healthy vegetable oils or olive oil when preparing meals.

Remember that an unhealthy diet can lead to dry skin and acne today and wrinkles and crinkles in the future.

Foods That Are Wrecking Your Skin. Source: Pinterest Image

Some Terms that You Need To Know About The Skin

  • Carotenoids: These are pigments found in plants, algae, and photosynthetic bacteria. They produce the bright orange, red and yellow colours in plants, fruits, and vegetables and acts as a type of antioxidant for humans
  • Linoleic Acid: These are acids found in plant food that is used in building omega-33 fatty acids.

You can also read up on the importance of good nutrition on the

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I am a professional Freelance Content writer with a Bachelors Degree in Business Management and a Masters Degree in Strategic Management. I am a member of several international organizations, including ISMN and NIM. I have a strong flair for writing as a lecturer. I utilize these skills to ensure my contents meet the global standard.