Healthy Eating

10 Skin Friendly Foods that can do wonders for your Skin!

When it comes to skin health, there are a plenty of great products in the market to help us pamper our skin, but the secret is always a good diet and proper hydration. The key to having a perfect skin is undeniably a healthy lifestyle with a good diet. Forget lotions and creams! A flawless skin can be achieved by nourishing your body with a balanced & healthy diet.

Here are some of the main elements in our food that contribute to a healthy skin:

  • Antioxidants
  • Omega 3 fatty acids
  • Omega 6 fatty acids
  • Vitamin E

1. Soy


Soy is known for its various health benefits and its antiaging properties is a benefit that many of us are not aware of.

Soybeans contain a compound called isoflavones, which is said to increase skin elasticity. So is highly recommended for middle-aged women as it reduces and delays fine wrinkles and also compensates for the low estrogen levels which contribute to reduced skin elasticity in menopausal women. Soy beans, Soy milk and Tofu is a great source of Soy. 

2. Nuts


For vegans and vegetarians, nuts are a good option to meet their dietary requirements of omega 3 and omega 6 fatty acids since most nuts are rich in these.

Walnuts rank among the richest in these fatty acids and thus prove to be one of the most skin friendly nuts.

However, we should remember that a good balance of these fatty acids in important. An excessive amount of omega 6 fatty acids in our diet can result in skin inflammation can lead to skin conditions such psoriasis or eczema.

 Almonds are also healthy alternatives to walnut as they are rich in unsaturated fatty acids and also a particularly good source of vitamin E which helps in maintaining skin health.


Sunflower seeds and flax seeds, apart from a host of other health benefits also contain a lot of properties which promote skin health.

Sunflower seeds are rich in unsaturated fatty acids and also contain good amounts of vitamin E and zinc, both of which contribute to good skin health.

Flax seeds contain Alpha linolenic acid (ALA), a kind of omega 3 fatty acid which reduces inflammation, scaling of the skin, sensitivity of UV rays and also promotes smoother skin.

4. Omega 3 fatty acids 

Omega 3 Fatty Acids

People with skin issues are generally advised to stay away from fatty foods. However, it is important to keep in mind that not all fats are bad. Omega 3 fatty acids are the good fat that are actually beneficial to skin health.

Omega 3 fatty acids help reduce inflammation of the skin and make the skin less reactive to the harmful UV rays of the sun.

5. Avocados

When it comes to health benefits, avocados are powerhouse of nutrients. They are excellent sources of healthy fats and vitamin E. The essential fats in avocados are those that our bodies can’t produce on its own. Hence it becomes an irreplaceable source of such fats.

Apart from these healthy fats, they are also rich in compounds like lutein and zeaxanthin which help to protect skin from UV damage.

6. Olive oil

Olive Oil

Olive oil is rich in monounsaturated fatty acids and other compounds such as squalene which fights dry skin by maintaining adequate hydration levels and also protects skin from free radical damage. It also has proved antiaging properties.

7. Green tea

Green Tea

Not only is green tea a refreshing drink, but it is also something that has lots of health benefits. Green tea is rich in antioxidants such catechin which is said to boost blood flow to the skin facilitating continuous nourishment of skin with the necessary oxygen and nutrition. Regular consumption of green tea has been proven to increase skin elasticity, reduce roughness and maintain skin hydration.

8. Dark chocolate

Dark Chocolate

Since cacao is rich in antioxidants and certain minerals that has anti-inflammatory properties, dark chocolate containing a high percentage of cacao can be very beneficial to the skin. This is why use of dark chocolate is being explored in the management of skin issues such as psoriasis and acne.

9. Fruits and vegetables rich in antioxidants.

Fruits and Vegetables

It is a general rule of thumb that the more colourful your plate looks, the healthier your meal is. It is therefore important to consume fruits and vegetables of different colours such as mangoes, papaya, carrots, capsicum, sweet potatoes etc. as each of them will be rich in specific antioxidants. These are also rich in carotenes and beta carotenes which are very important to maintain healthy skin.

10. Water


Not only is water the elixir of life itself, but it is also one of the key factors for healthy skin. Drinking enough water is essential to maintain skin hydration which protects skin damage from environmental and other factors.

Drinking adequate water also helps skin cells to absorb nutrients and release toxins which is imperative for good skin.

It's all about striking a balance!

While we know that the above-mentioned foods are helpful to flaunt a healthy skin, it is important to keep in mind that having them in proper amounts and finding a balance of enough antioxidants, vitamin E, fatty acids and proper hydration is what is most important to have glowing healthy skin that reflects the goodness that it fed with.