Healthy Super skin foods

Super skin foods

We all know that nutrition is important for health. Also, an unhealthy diet can damage your metabolism, damage your organs, and can be a source of weight gain as well. The most damaged organs due to unhealthy food are liver and heart. Therefore you need some super skin foods to protect your skin from evils. 

It has been proven by many researchers that the food you eat can directly affect skin aging and health. You are going to have skin complaints for sure if you do not add super skin foods to your diet and only chew processed food and food with high sugar and divided fiber. All these types of food can make your skin dull. Moreover, it can cause oiliness, acne, dark circles around the eyes and dryness. 

Some of the foods that promote your skin health include:

All these foods contain amino acids of high quality and are the building blocks for firm skin. Additionally, they also have anti-inflammatory and ingredients with rich antioxidants. These nutrients have metabolic growth properties which are helpful for skin growth. Also, they provide a defense against environmental stressors. 

Free radical damage is one of these stressors. It breaks down the metabolic function of the skin by decreasing and attacking its immunity. Eventually, your skin becomes uneven and loses the glow. It has the property to trigger reactions that destroys collagen which results in causing wrinkles.

Superfoods for super skin:

What are super skin foods? There are foods that are rich in vitamins, nutrients and minerals, photo nutrients, and electrolytes. Plus they are poor in calories. They deeply nourish your skin. 

Fatty fish:

Fatty fish is the most excellent food for healthy skin. Especially herring, salmon, and mackerel. They contain omega-3 which are important in promoting skin health. 

Omega-3 keeps your skin thick and moisturized. The deficiency of omega-3 is the main cause of dry skin. The fats included in omega-3 reduces inflammation as well. That causes acne and redness. Also, they can make your skin less sensitive to UV sun rays. 

Intake of enough vitamin E helps to protect skin damage from inflammation and free radicals. High-quality proteins can also be gained through this type of seafood. These proteins maintain the integrity and health of your skin. 

Endingly, fish provides zinc. It is a vital mineral for 

  • Overall skin health
  • Inflammation
  • Production of new skin cells

Deficiency of skin can cause skin inflammation and slow healing if wounds. 


Avocados have high healthy fats. Many functions of your body are benefited from these fats including skin health. To keep your skin moisturized and nourished, you need enough of these fats. Some of the study evidence has proved that avocado contains elements that protect your skin from sun damage. Sun damage can cause aging and wrinkles. 

Read More: Healthy Keto Diet for Beginners

Avocados are also considered a good source of vitamin E. This is an antioxidant that protects your skin from oxidative damage. Americans mostly don’t get enough vitamin E in their food.  Vitamin C is also important for healthy skin. Skin needs vitamin C to create collagen. It is the most essential element for your skin. These days, vitamin C deficiency is rare. But common symptoms of it include dry skin, rough skin, and scaly skin. 

Your skin is also protected from antioxidant damage through enough vitamins. This case is mostly caused by sunlight and harsh UV rays. A 100-gram serving of avocado has 14% of the daily value for vitamin E and 11% for vitamin C.


Walnuts have different properties which are helpful for skin growth. They contain fatty acids which cannot be made by your body itself. Even they are the richest among all other nuts having the properties of both omega-3 and omega-6 fatty acids.

But a diet that contains a high amount of omega-6 can cause inflammation in the skin such as psoriasis. While on the other hand omega-3 reduces inflammation. Talking about the western diet, there is high amount of omega-6 while omega-3 is rarely found. But walnuts can overcome the excessive amount of omega-6. 

Also, walnuts have many other functions that benefit your health. 28 grams of walnuts have 8 % of zinc DV. Zinc functions as a barrier to your skin. Moreover, it’s essential for the healing wounds and bacterial infections. A small amount of nutrients like vitamin E and selenium is also a part of walnuts. 

Sunflower seeds:

Seeds and nuts are skin-boosting nutrients in general. One of the excellent examples among them s sunflower seeds which are also added in the category of super skin foods. 25% of vitamin E and 41% of selenium is found in 28 grams of sunflower seeds. Also, it has 14% of zinc and 5.5 grams of protein.

Sweet potatoes:

One of the nutrients found in plants is beta carotene. Its function of it is as provitamin A. it means this is converted as vitamin A in your body. Beta carotene is found in vegetables, carrots, spinach, and sweet potatoes. 

Sweet potato is a good source of beta carotene. it helps to keep your skin healthy and acts as a natural sunblock. Consumption of sweet potatoes ensures to protect your skin from sun damage. Also, it prevents sunburn and the death of cells. Wrinkle and dry skin is also prevented. 

The most interesting thing about beta carotene is that it brings orange color into your skin which looks so cute and your skin appears to be healthy. 

Red or yellow bell pepper:

Bell pepper is also the perfect source of beta carotene just like sweet potatoes. Which is converted into vitamin A by your body. 150% vitamin A is present in 1 cup of red bell pepper. 

Also, they are a good source of vitamin C. protein collagen is made by this vitamin which helps the skin to be strong. A single cup of bell pepper has 211% of vitamin C. A large observational study concluded that women who consume plenty of vitamin Chas fewer chances of wrinkles and aging. 


Broccoli has many minerals and vitamins which are important for good health, especially for the skin. It includes vitamin A, C, and zinc. Lutein is also present in it. It is a carotenoid that acts like beta carotene. 

Oxidative damage can be prevented by lutein and your skin would not become dried and wrinkled. But a special compound called sulforaphane. This compound boosts up some potential benefits. Also, it has some anti-cancer elements in it. It is said to be helpful for skin cancer. 

Sulforaphane also fights against sun damage to skin and activates a protective system in your body. It is proven by the observations that sulforaphane also maintains skin collagen levels. 


Tomatoes contain all the major carotenoids and are the major source of vitamin C. lutein, lycopene and beta carotene are said to be the protecting agents against skin damage from sun. Also, they can prevent skin from wrinkling. Tomatoes are an excellent food for healthy skin because they contain carotenoids. 


Soy contains a compound called isoflavones. This is basically a plant compound that can either block estrogen or mimic your body. Isoflavones have many health benefits including skin benefits. 

A study was carried out on middle-aged women n which they ate soy for 8 weeks and their wrinkles were reduced to almost none. Also, their skin elasticity was back. Soy protects your skin from the outside as well. Such as protection against UV rays. Due to this, the risk of skin cancer reduces. 

Dark chocolate:

Here is the reason if you need it to eat more chocolate. Yes, dark chocolate comes in the category of super skin foods. The results of cocoa on your skin are highly phenomenal. Those who take enough amount of cocoa have thick and hydrated skin. 

The scanlines and roughness of skin are also reduced. Secondly, the skin is less sensitive to sunburn. It also brings more nutrients to your skin with a good flow of blood. 

Another study declared that eating 20 grams of dark chocolate daily can protect your skin twice from the harshness and sunburn of UV rays. Therefore try to avoid low antioxidant chocolate and prefer dark instead. 

Similar results had been observed in other studies as well. Including the fullness of skin wrinkles. But still one of the studies didn’t find any significant conclusion. Make sure to buy dark chocolate with a maximum of 70% cocoa and less sugar. 

Green tea:

Green tea is helpful in protecting the skin from aging and damage. Catechins are the powerful compounds found in green tea. This compound benefits your skin in several ways. 

A study carried out on 60 women concluded that intake of green tea protects skin from sun exposure and redness. Green tea has many skin properties like

  • Elasticity
  • Skin damage
  • Improves rough skin
  • Makes skin thick

But make sure to avoid milk in green tea because all the antioxidants cannot promote skin health if you add milk into your green tea. 

Skin needs more protection and care as compared to other body parts. Because the skin is the most apparent body part and can get damaged easily. Therefore we need to increase the intake of super skin foods to avoid skin damage and other skin evils. 

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