Healthy Diet Plan to Nourish Your Skin

The best way to have a clear skin and prevent skin problems like acne is to develop a habit of eating a healthy diet. Adopting a skin-friendly diet is a much better way of taking care of your skin than opting for various chemical based products available in the market. These products might contain components that harm your skin more than they heal. Some of the healthiest foods and drinks to obtain a youthful skin are listed below.


Drinking sufficient water on a regular basis is essential to ensure that your skin stays hydrated. Water plays a very important part is supplying necessary nutrients and enough blood to the skin cells. Feeling fatigued, dry lips and dry palms commonly indicate that your body needs water. To keep your skin well-hydrated all through the day, you should drink water after every hour or so.


Fish such as salmon, tuna, sardines, and mackerel contain omega-3 fatty acids, which are great for your skin and overall health. These healthy fats help to protect the skin from the dangerous ultraviolet rays of the sun. Omega-3 fatty acids are also capable of reducing the risk of skin cancer.

Green Leafy Vegetables

Dark green leafy vegetables contain very high amounts of iron, omga-4 fatty acids, vitamin A, vitamin B, and vitamin E. All of these protect your skin and also help to strengthen your immune system. Spinach is particularly beneficial for the skin as it contains folates and phytochemicals that promote skin hydration.

Orange Colored Vegetables

Orange colored vegetables contain high amounts of beta-carotene. Beta-carotene is a very powerful antioxidant and is effective in preventing the skin from becoming dry. It also protects your skin from pollutants and sun rays. Vegetables that are orange in color contain vitamin A and vitamin C. Both these vitamins can help to repair the body tissues. Sweet potatoes, carrots, pumpkin, and red peppers are some of the best vegetables. To get more beta-carotene, you should cook these vegetables.


Most fruits contain plenty of water, thereby helping to keep your skin hydrated. Fruits are also rich in antioxidants and contain good amounts of vitamin A and vitamin C. Another way in which fruits promote good skin health is by helping to boost the production of collagen. Pineapple, oranges, blueberries, mangoes, watermelon, and strawberries are excellent for skin health.


Being rich in lutein and sulfur, eggs help to hydrate the skin and promote its elasticity. Eggs also contain high amounts of protein, which assists in cell regeneration. Eggs are so beneficial for the skin that they are used in a number of beauty products.

Extra Virgin Olive Oil

Olive oil contains very high amount of vitamin E and good fats. Topical application of olive oil will help to moisturize the skin externally whereas consuming it produces similar effect on the inside.

Nuts and Seeds

Nuts and seeds contain all the essential nutrients. They are a rich source of monounsaturated fats, omega-3 fatty acids, antioxidants, minerals, vitamin A, vitamin B, and vitamin E. Nuts and seeds promote skin elasticity, hydrate the skin, protect from free radicals, and regenerate body cells.


Avocado is a powerful source of monounsaturated fats, vitamin C, and vitamin E. Monounsaturated fats help to maintain skin elasticity by trapping moisture. You can either add avocados to salads or sandwiches or eat them with olive oil.