10 foods good for the skin

10 foods good for the skin

You can follow a daily skincare routine consisting of special creams, masks, serums, etc., but you will surely know that your skin’s health starts from within and ultimately from what you choose to nourish your body. . After all, you’ve probably heard the expression “we are what we eat”.

So, if you spend “all” your money on beauty products, but you do not see the result you expect, how about switching to your diet with dietary supplements whose positive effect on the quality of the skin has been proven?

You will find below ten foods that are good for the skin, however it would be good to remember that generally the result is seen over the long term, so be patient and constant. Of course, if you are dealing with a skin problem, we recommend that you consult your dermatologist first.

oily fish

Fish like salmon, tuna, and mackerel are excellent sources of protein and omega-3 fatty acids, which are important for healthy skin. Omega 3 fatty acids maintain skin hydration and fight redness, inflammation and dryness. Experts recommend consuming up to two servings of oily fish per week.

Foods good for skin: Nuts

Walnuts, almonds, and Brazil nuts can be a quick and easy snack at work or before the gym, but they also have great benefits for your skin. Specifically, nuts are a source of unsaturated fats and vitamins E and C, which help keep your skin healthy and glowing. As a result, almonds are an excellent source of magnesium, protein, omega 3 fatty acids and vitamin E, they have an anti-inflammatory effect and make the skin more resistant to pollutants. Finally, Brazil nuts give energy to the body and have a high content of selenium, which is an antioxidant and acts against skin cancer, wrinkles and sunburn.


The seeds contain many nutrients in general for the body and also for your skin. One of the key elements they contain is zinc, which helps restore the skin and keep it soft and hydrated. First, sunflower seeds contain vitamin E, a powerful antioxidant that fights the signs of aging. Additionally, pumpkin seeds have a high zinc content which helps in skin glow. Finally, chia seeds also contain vitamin E, antioxidants, proteins and fatty acids.


Avocado, thanks to the good fats it contains, improves the elasticity of the skin and contributes to its hydration. It also contains vitamin E, which fights the signs of aging. So if you like avocado, on toast, guacamole, or in any other form, remember that your skin loves it (too).


Blueberries are not only low in calories and delicious, but just one cup of them gives your body the necessary amount of vitamin C and antioxidants to rebuild and rejuvenate your skin. You can eat them plain or add them to yogurt and smoothies.

Foods good for the skin: Sweet potato

Sweet potato contains beta-carotene and vitamin A. Beta-carotene helps in the production of collagen and vitamin A protects the skin from sunburn while moisturizing it.

Green tea

Green tea is known for its antioxidant properties and can be used to fight acne, blackheads or enlarged pores. In addition, it has an anti-inflammatory and antimicrobial effect, while contributing to the treatment of redness and improving the elasticity and hydration of the skin.

Dark chocolate

If you’re already a chocolate lover, we have one more reason for you to keep loving it. Dark chocolate has a high cocoa content, which is rich in antioxidants and protects the skin from harmful sun rays and environmental pollutants and thus prevents the appearance of wrinkles.

Strawberries are one of the foods good for the skin

Strawberries have antioxidant properties and contain vitamin E and vitamin C. Vitamin C in particular helps in the production of collagen and therefore results in glowing and youthful skin.


Kale is considered by many to be a superfood due to its nutrients. It is an excellent source of beta-carotene and vitamin A. It also contains vitamin C, which maintains the youthfulness and freshness of the skin. You can add it to smoothies, salads or make pesto sauce.

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