For our good health, nutrition is quintessential. Consuming an unhealthy diet can lead to weight gain. It can also slow down your metabolism and damage crucial body organs, such as the liver and heart. More so, what you consume has a direct impact on your body’s biggest organ, that is, the skin. As scientists study further about body and diet, it is pretty clear what you eat directly affects your overall health and aging of the skin. Here, in this article, we will look at some of the foods that are great for your skin.   


Salmon is a rich source of antioxidants. It can soothe the inflammation in the body. Further, salmon has free fatty acids in it. These act as building blocks and are vital for healthy skin cells. How does it work? As our body does not naturally produce fatty acids, we have to eat them to reinforce the skin’s barrier. Further, it hydrates the skin and helps get rid of all the irritants. 

To get an Omega-3s dose, you must eat wild salmon over the farm-raised salmon, suggests Jessica, an online computer science tutor

Chia seeds

Chia seeds are a prevalent ingredient in smoothies. Sprinkling some chia seeds into your morning smoothie can help you get the necessary Omega-3 fatty acids into the skin. These fatty acids provide building blocks, which aid in healthy skin function. Chia seeds also promote the new collagen production and help keep your skin strong and wrinkle-free. 


Flaxseeds are tiny brown seeds, which are dense in alpha-linolenic acid. Alpha-linolenic acid is an Omega-3 fatty acid and is present in plants. These fats are great for you because they lower the adverse impact of smoking, pollution, and UV radiation. More so, flaxseeds are also a remarkable ingredient in reducing your wrinkles and eliminating the skin’s dryness. 

A popular form of flaxseeds, the flaxseeds oil extracted from the pressed flaxseeds can make the skin seem less scaly and smooth. Some other foods rich in Omega-3 fatty acids are albacore tuna, pumpkin seeds, sardines, salmon, and chia seeds. 


Though tomato is primarily fruit, it is regarded as a vegetable in cooking. Tomatoes have lycopene in them, which can help smoothen your skin. These are very easy to work with, and you can easily include them in sauces, sandwiches, side dishes, and salads. 


Avocadoes are an excellent source of healthy fats. These fats are suitable for the body, particularly your skin. Getting an adequate amount of these fats is vital to keep your skin moisturized and flexible. A study involving seven-hundred women found that women who consumed a good degree of total fat, particularly the one found in avocadoes, can bless you with springy and supple skin. 

There is also preliminary evidence that showcases that avocadoes have compounds in them, which guard your skin against skin damage. UV damage tends to age your skin and lead to wrinkles.  

Avocadoes are a phenomenal Vitamin E source. Vitamin E is an antioxidant that guards your skin against oxidative damage. Usually, Americans do not consume adequate Vitamin E via their diet. Vitamin E can be incredibly effective when it works in combination with Vitamin C. Vitamin C has a positive impact on our skin. It leads to the production of collagen. Collagen is a structural protein that helps keep the skin healthy and strong. 

These days, Vitamin C deficiency is not prevalent. But in people with the deficiency of this Vitamin suffer from scaly, dry, and rough skin, which tends to bruise quickly. This Vitamin also guards your skin against oxidative damage, which may be caused by the environment and sun damage. This can result in premature aging. 

Only half an avocado or just 100-gram serving will cater to eleven percent of your daily Vitamin C and fourteen percent of your daily Vitamin E requirement.  


Drinking water is one of the fastest and the simplest ways and means to boost your skin’s natural glow. You can add fresh berries or citrus fruits to live the still water or plain sparkling water. Please under your daily water requirement varies from one person to another. However, we recommend consuming a minimum of two liters of water every day at the minimum. However, for someone who works out daily, the water consumption should be more. 

Dark chocolate

Dark chocolate has antioxidants in them, which are great for your skin. They guard your skin against UV rays and sun damage. Further, dark chocolate also smoothens the skin and keeps it well-moisturized. 


Turmeric is a super spice and a hero inclusion in your diet to tackle skin problems. On the ORAC scale, Turmeric’s ranking is at number six. ORAC is a scale that measures the food’s antioxidant properties. Antioxidants are vital for your body—these help in guarding your skin’s integrity by preventing free radical that deteriorates skin elasticity and texture. Turmeric betters the collagen and elastin function, which is responsible for the skin’s firmness. More so, Turmeric’s yellow color is because of the presence of curcumin in it. Curcumin is a potent antioxidant, which protects your skin against skin cancer.