Foods that guarantee a healthy skin

A glowing skin does not come spontaneously as the skin responds to what is applied on it directly and put in the body. While there are many approaches to eating healthy, certain foods guarantee a glowing skin as more research has shown the connection between what one eats and how it reflects in their appearance. Some of the foods that gurantee a glowing skin include the following.


Fish is beneficial to one’s health, especially for the skin. Fatty fish like salmon and sardines are sources of vitamin E and fatty acids like omega-3s and omega-6s. These nutients are essential for protecting the skin against sun damage and helps to keep the skin thick, supple and adequately moisturized. These nutrients also fight inflammatory and skins conditions such as psoriasis and lupus.

Fatty fish also provides high-quality protein needed to produce the structural proteins that maintain the elasticity of the skin. Other nutrient in fish includes zinc which is use to regulate inflammation and the production of new skin cells.

Dark chocolate

Cocoa powder is high in antioxidants that hydrate the skin, making it firmer and more supple.  Dark chocolate contains a high amount of flavonols, a type of antioxidant that protects the skin against sunburn. The nutritional content of dark chocolate also prevents wrinkles; improves skin elasticity, skin thickness, blood flow and skin texture. When applied to the skin surface, the caffeine in dark chocolate helps to reduce skin puffiness temporarily.

Sunflower seeds

Sunflower seed is an excellent source of nutrients that are important for a healthy skin, it keeps your skin supple by protecting its top layers from the sun, damaging UV rays and pollution. Sunflower seed oil produces a high essential-fatty-acid content that is used as treatment for parched body parts, such as lips and heels when applied on the surface.

Sunflower seeds also contain other nutrients like zinc, protein, vitamin E, linoleic acid. These nutrients carry essential antioxidant selenium for the skin.

Red and yellow bell peppers

Bell peppers contain plenty of beta-carotene and vitamin C, both of which are important antioxidants for the skin. Vitamin C produces the antioxidant that’s necessary for creating the protein collagen, which keeps skin firm and stable.


Sweet potatoes

Sweet potatoes are one of the significant sources of beta-carotene as it provides nearly four times the RDI of vitamin A. Its carotenoids like beta-carotene help to keep the skin healthy by acting as a natural sunblock to prevent sunburn, cell death and the effects of dry, wrinkled skin.



Tomatoes contain the powerful antioxidant selenium and also an excellent source of vitamins especially vitamin C and E, beta-carotene, lutein and contains other significant carotenoids, including lycopene. Tomatoes are excellent food for maintaining healthy skin, as it protects the skin against damage from the sun and may also help prevent wrinkling. The selenium in tomatoes also helps to reduce the risk of skin cancer.

Foods for healthy skin generally promote good health. Thus, one can both focus on maintaining a healthy diet and skin.


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