9 Foods and Beverages to Consume for a Healthy Skin

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8 food & juices for healthy skinIn today’s world, everyone wants to look good and attractive, and skin is the first thing that comes to people’s mind when it comes to beauty. This obsession of getting flawless skin has lead to a large-scale infusion of chemical-based products around us, which are fueled by dramatic and exaggerated claims around improving skin tone, texture and more.

Best Foods and Beverages to Consume for a Healthy Skin

Needless to say, they have a lot of side effects on our skin, damaging our skin rather than enhancing it. So what can you do to boost your skin without suffering any side effects?The answer is to consume foods and beverages which can do that for you. Here is a list of 8 foods & beverages having skin-enhancing properties which will improve your health and make you look naturally good-looking from the inside.


  1. Oats : Foods high in fiber like oats are known to bolster inflammation-reducing gut bacteria and scale down blood sugar spikes(known to aid skin problems) to a minimum. Plus, oats has high levels of silicon, a trace mineral which helps strengthen and firm up body tissues, slow down the signs of aging and maintain skin elasticity. walnut - healthy food for skin
  2. Walnut : Walnut is the only type of nut which has considerable amounts of omega-3 fatty acids, thus making it an ideal source for vegetarians and people who don’t consume fish.According to a study by the American Society for Nutrition, a daily consumption of just five grams of polyunsaturated fatty acids could decrease your risk of skin cancer or slow down its development.  A single serving of walnuts provides you with more than double the amount.
  3. Dark- chocolateDark Chocolate : Who would have thought that eating a bar of delicious dark chocolate could get you a rich and healthy skin? Dark chocolate contains cocoa flavanols, plant compounds with antioxidant properties which are known to improve skin hydration and circulation. These flavanols also provide the skin with protection from the sun. Research has shown that consuming cocoa flavanols leads to more effective resistance to UV rays and better skin texture as compared to people who don’t consume it. Chocolate is also known to heal your gut and decrease inflammation due to it being rich in pre and probiotics.
  4. sunfloverseedsSunflower Seeds : Sunflower seeds are an excellent source of Vitamin E (37% RDI in 1 ounce), which acts as a crucial antioxidant for our skin. Vitamin E is known for boosting the production of collagen, a fiber-like protein that maintains skin elasticity. This leads to a less number of fine lines and wrinkles on your face, which are the signs of aging.  Sunflower seeds also contain linoleic acid, an essential omega-6 fat that aids in keeping your skin stay moisturized, thick and flexible.
  5. green teaGreen Tea : Green tea contains catechins like EGCG (antioxidant) which are known to enhance blood flow and oxygen to the skin, delivering key nutrients to keep your complexion in a healthy state. Research has shown that drinking 2 cups of green tea daily leads to a lowered risk of skin cancer and the reversal of the harmful effects of skin damage, negating the changes seen in skin exposed to sun. But tread carefully with the quantity of green tea, especially matcha, as it contains a high amount of caffeine. Caffeine is known to cause dehydration, which may lead to opposite(harmful) effects on your skin than you may have envisaged.
  6. kale - healthy for skinsKale : One of the superfoods in the market, kale is a rich source of our skin’s favorite anti-aging vitamins A, C, E and uniquely, vitamin K with just 1 cup providing you with 134% and 133% of your daily value for Vitamin C and A respectively. It is one of the topmost sources of zeaxanthin and lutein, nutrients which are known to absorb and neutralize the free radicals created by UV light – including the wavelengths that get through sunscreen and reach your skin, according to research in Clinics in Dermatology.
  7. sweet potatoSweet potato : It is common knowledge that consuming a diet rich in vegetables and fruits gives a healthy and radiant glow to your skin, making you look attractive even after sun exposure. Especially, people who consume greater portions of orange and red vegetables per day see the most positive effects, owing to the disease-fighting compounds called carotenoids which are present in them and give them their colour. You won’t find many foods in the market which are richer in these carotenoids than a sweet potato. One medium sized sweet potato contains around 400 percent of your daily recommended intake of them, thus assisting in enriching your skin health.
  8. avacadoAvocado : Avocados have high levels of monounsaturated fatty acids (healthy fats) and contain vitamins C and E, all of which are important for a healthy skin.  Monounsaturated fatty acids are known to hydrate and safeguard the skin by decreasing the risk of premature aging caused by ultraviolet radiation from the sun. Getting enough of these fats is important for keeping your skin flexible and moisturized. Vitamin C is necessary for your skin to create collagen, while it also acts as an antioxidant that protects your skin from oxidative damage caused by the environment and sun, which can lead to signs of aging. Similar to vitamin C, vitamin E is also known to safeguard your skin from oxidative damage while it also has many other skin-boosting characteristics, which we discussed earlier in the section on sunflower seeds.healthy food - Egg
  9. Eggs : Egg yolk has ample amounts of vitamins that are essential for proper cell function and it also contains the ‘beauty vitamin’ biotin. Biotin is a B vitamin and is known to aid hair growth and strengthen fingernails along with protecting your skin from rashes, acne and dryness. Eggs also have protein, vitamins A and D along with other minerals which enhance your skin in various ways. Egg is also consider as best meal after work out.

Conclusion : It is better to stay away from the surplus of synthetic products available in the market and utilize things provided to us by nature which have natural skin-boosting characteristics without any potential side effects.

So include these 8 nutritious and health-enriching foods and beverages in your diet and experience their positive effects on your skin first-hand.


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