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As it is an aware act that whatever we eat has its own value today or in the future.

Hence healthy nutrition is important in one’s life. So, what we eat has its own share of all the organs of the body.

So skin is one of the important parts of the body. So, a healthy diet affects skin health and prevents early skin aging.

We should avoid an unhealthy diet as it can cause weight gain, damage the body’s metabolism and organs such as the heart and liver.

Major Skin Problems:

  • Acne
  • Skin Cancer
  • Aging Skin
  • Psoriasis

Nutrients Involved in Maintaining Skin Health:

  • Vitamin C & E
  • Glucosamine
  • Lutein
  • Zeaxanthin
  • Alpha Lipoic Acid
  • Curcumin
  • Water
  • Omega 3 & 6 fatty acids
  • Minerals Like Selenium, Copper, Zinc

Skin Types:

  • Normal skin – Does not require any special care. It reflects a smooth and consistent complexion without any lipid traces.
  • Oily Skin – Care must be taken with proper hygiene and diet, using of proper skincare products. Chocolate and sweets to be avoided. It is caused due to hereditary factors, hormones, stress, improper care, malnutrition.
  • Dry skin – Diet having Vitamins A, D, E, Zinc, and essential fatty acids. Dehydrated foods like coffee, fizzy drinks, fried & smoked meats. ( not enough sebum or moisture. It is caused due to improper care and hygiene, weather conditions, genetics.
  • Mixed skin – is usually the most occurring type and demands special care.

Sensitive skin – this type is prone to redness and inflammation and gets easily infected.

Foods Good for Skin:


  • Rich in healthy fats which aid in maintaining healthy skin. It keeps skin flexible & moisturized.
  • Good source of Vitamin E which acts as an antioxidant to protect skin from UV damage which can lead to wrinkles & other aging symptoms.
  • It consists of Vitamin C which creates collagen the structural protein to keep skin strong & healthy. Vitamin C & E combined are more effective.
  • Vitamin C deficiency leads to dry, rough skin.
  • 100 gm or half avocado provides 14% DV of Vitamin E & 11% DV of Vitamin C.


  • Good source of essential fatty acids which the body cannot produce itself, so it is a good treat for healthy skin.
  • Rich in omega-3 & omega -6 fatty acids amongst other nuts. A good ratio of these two fatty acids is present helps to fight against the inflammation caused by excess Omega 6 fatty acids.
  • It contains 8% DV of Zinc in about 28 gm of walnut. Zinc acts as a barrier & prevents wound healing and inflammation.
  • It provides protein about 5 gm per 28 gm and Vitamin E &Selenium.

Sunflower Seeds

  • Per 28 gm of these seeds, it provides 49% DV of Vitamin E,41%DV of Selenium, 14% DV of Zinc.

Flax Seeds

  • These are rich in omega 3 fatty acids also known as ALA -alpha-linolenic acid.
  • It helps in reducing skin sensitivity, roughness, scaling.
  • It increases hydration and smoothens the skin.

Greek Yogurt

  • It has protein & probiotics which are good for healthy skin.
  • Probiotics act as an anti-inflammatory and hence reduces acne and psoriasis.
  • Probiotics along with Vitamin D helps to detox skin and promote hydration which leads to smooth and healthy skin.

Sweet Potatoes

  • It has Beta carotene which is a precursor of Vitamin A formation in the body.
  • In 100 gm of baked sweet potato, we get 6 times DV of Vitamin A
  • Beta carotene acts as a natural sunblock and helps to prevent sunburn, dry and wrinkled skin.

Red or Yellow Bell Peppers

  • It has Beta carotene which is a precursor of Vitamin A formation in the body.
  • Per cup of these chopped pepper contains 156% DV of Vitamin A & 211% DV of Vitamin C.
  • It consists of Vitamin C which creates collagen the structural protein to keep skin strong & healthy. It also reduces the possibility of wrinkle & dry skin upon aging.


  • It is a powerhouse of nutrients for skin health including Vitamin A&C, zinc.
  • It has lutein which protects skin from oxidative damage which can lead to dry and wrinkled skin.
  • It has sulforaphane which acts as an anticancer agent and maintains collagen levels in the skin.


  • Rich in Vitamin C & lycopene carotenoids.
  • They help in maintaining healthy skin and prevents wrinkling.
  • When carotenoids are combined with fat it increases absorption of carotenoids.


  • It has isoflavones that block estrogen in the body.
  • These isoflavones help in the reduction of wrinkles and improve skin elasticity and dryness.
  • It also protects the skin from UV rays which can cause skin cancer.

Dark Chocolate

  • Dark chocolate with a minimum of 70% cocoa and less sugar has the maximum benefits overall.
  • It has antioxidants that protect the skin against sunburn, improves wrinkles and skin texture, thickens the skin, smoothens hydration, blood flow.

Green Tea

  • It protects the skin from damage and aging.
  • It contains catechins which act as antioxidants that aid in improving skin health and also protecting against skin damage.
  • Improves the roughness, thickness, moisture, and elasticity of the skin.

Red Grapes

  • It contains resveratrol which is extracted from the skin of red grapes.
  • This compound has the vital role in reducing the effects of aging by inhibiting the harmful effects of free radical that damages the skin.


  • It comes under the low GI Diet and aids in relieving acne and improve skin texture.
  • It has the mineral Selenium which acts as an antioxidant that promotes the growth of healthy skin, hair & nails.


  • It is the richest source of beta carotene which acts as a precursor to Vitamin An and as an antioxidant that repairs and promotes healthy skin.

Dark Green Leafy Vegetables

  • The darker the veggie more are the antioxidants.
  • These help in fighting against the free radicals to prevent damaging of cells and skin aging.
  • It has Beta carotene which plays a vital role in all skincare products.


  • Rich source of Vitamin C which is essential to make collagen protein which provides skin elasticity maintains hydration and prevents wrinkles.

Recommended Diets by Dermatologist for Healthy Skin:

  • Eat Nuts, Seeds & Avocados as they have Healthy fats.
  • Consume Proteins that are lean & fat free.
  • Include Powerful Plant Source that are rich in Antioxidants like Berries.
  • Drink water to hydrate your skin.
  • Full of fiber diets like fruit & veggies.

Diet That Should Be Restricted:

  • Too much caffeine – Caffeine acts as a diuretic and stimulant. Hence consuming more caffeine will remove water from the body which results in skin drying.
  • Avoid Processed Sugars and Carbohydrates – It accelerates the skin’s aging process.
  • Spicy Hot Food – Promotes redness of the face.
  • Excess Salt – Can have bloating issues and also affect water retention.


  • Skin health is somewhat related to the food or diet we consume.
  • The antioxidant and nutrient-rich diet should be consumed for healthy skin.
  • Hydration of the skin is a vital requirement for healthy skin.


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