Foods that promote good skin

aesthetics, diet, General Health, Mental health, nutrition, vegan -

Foods that promote good skin

Having clear skin has been everyone’s goal and due to this many people adopt a skin care routine to take care of it. As your skin is the biggest organ in your body and is the first like of defence to any kind of attacks, whether they are physical or microbial.  Your skin is also the first thing people see and has a very big impact on the way you look aesthetically. If you are looking for ways you can improve your skin through diet, then you’re in luck as in this article we are going over the do’s and don’ts when it comes to eating for your skin.


How your diet effects your skin

What and how much you eat influences a lot of things in your body. The obvious things include weight, muscle mass and energy levels. Your diet also has a great effect on your skin and as a result of a ad diet you can suffer with things like acne, wrinkles and in serious cases skin cancer. Processed foods that contain a lot of sugar and refined carbohydrates are known to cause skin inflammation and this can be uncomfortable as well as not looking the best.

As well as the look of your skin your diet also impacts its texture. Staying hydrated is crucial for your skin as this can turn it dry and tight. It may also become flaky. It will also be more prone to wrinkling when dehydrated. Drinking sufficient water is also great to help your body release toxins including from the skin. Along with this there are many other benefits to staying hydrated and your body is mostly water, so drinking water is not going to cause any harm.


Fruit and vegetables

Getting your five a day and making sure you are eating your greens has always been important. Fruit and vegetables are full of antioxidants, vitamins and minerals that are great for your body and skin. Antioxidants help the skin be protected from free radicals. These are responsible for breaking down your skins collagen which can affect its health dramatically. Low collagen in your skin can cause dark spots, fine lines and can cause it to be lose and saggy.

Many fruits are also good sources of vitamin C. This is an antioxidant that can protect the skin from uv rays that can dry it out and cause it to get burned.  Cucumbers are also used in the beauty industry a lot but their usefulness is unknown by many people. No, they are not to just cover your eyes while you have a spa weekend, cucumber is mainly water which is essential for skin. This fruit can keep you hydrated and contains vitamin C and K which will also help you achieve that healthy, glowing skin.



Tofu is a squishy substance made from soya beans. Its common in Asian cooking and can offer a range of health benefits. One of these include tofu being high in protein and low in fat, so this is a good vegan source of lean protein. The proteins in tofu can improve the elasticity of your skin meaning you will be less prone to stretch marks and wrinkles. This id due to the proteins in tofu slowing down the loss of collagen in your skin.  Eating more tofu will also drive you away from eating other sources of protein that are high in saturated fats and do not promote good skin health.  



Fish that are high in fat like mackerel, salmon and herring are great for healthy skin. These are rich in omega 3 which is a fatty acid. This is great for many things like heart health, but it can also help our skin stay healthy. Omega 3 helps regulate the oil produced by our skin, meaning it isn’t going to be dried out or damaged due to a lack or oil. Omega 3 also can reduce your skins signs of aging and can help with skin irritation issues as it offers a soothing effect.

Fish also contains other vitamins like vitamin D, which is also good for skin health. This vitamin can protect the skin against harmful uv rays and protects against free radicals. Salmon also contains astaxanthin, which is a chemical compound that is an antioxidant and anti – inflammatory.


Beans, peas and lentils

Beans and other members of the legume family are rich in many essential nutrients and can offer a range of health benefits. Beans are rich in antioxidants like polyphenols. These counter act the affects of free radicals that damage your skin. Free radicals can also cause damage to other cells in your body so making sure you are getting enough antioxidants to counteract the affects is crucial.

Beans and peas are also rich in iron, magnesium, and other nutrients. Making sure you get enough of these reduces your chance of anaemia which is when you have a nutrient deficiency. If you are anaemic your skin can look pale and dry as there is no nutrients to protect your skin from free radicals and uv rays.  Beans like green beans are rich in these nutrients and are similar to many vegetables.


Herbs and spices

When cooking we can add herbs and spices to make your meal taste a little better and more exciting. There are many different herbs and spices you can use but a few include garlic, oregano, cinnamon and ginger. These have been used in traditional medicines for thousands of years and we can see why. Ginger and garlic and rich in antioxidants which as we have mentioned before counter act the effects of free radicals and keep your skin fresh and healthy.

Many spices and herbs can also help with skin conditions. Many herbs are used to treat eczema and can relieve symptoms like itchiness, inflammation, and pain. These are seen in many traditional remedies and medicines. The relieved symptoms can also cause better mental health as you aren’t always pestered by itching or pain.


Overall, when it comes to good skin you can do a lot more than apply products and creams to your face and hope for the best. Like many things with your body, the health of your skin is dramatically influenced by your diet. Whether it is trying to clear acne, get moister and younger looking skin or relieving the symptoms of a skin condition then your diet should be the first thing you look at as this has a great influence to your body and the term “you are what you eat” has some literal meaning.