Foods That Are Good For The Skin

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Skin forms the outermost layer of the human body.  It is the largest organ of the integumentary system.  The skin has three layers – epidermis, dermis and hypodermis.  Skin’s main role is to protect muscles, bones and other internal organs.  Other functions of the skin include sensation, insulation, synthesis of vitamin D and regulation of temperature.  It is important to keep the skin healthy.  Consuming a healthy and balanced diet goes a long way in promoting a healthy skin and in saving money spent on treating skin problems.  

Skin friendly diet:

There are many foods which are good for the skin.  Here are some of them:

  • Water:  Water is necessary for a healthy skin.  It helps moisturise the skin.  It also helps in removing toxins.  An adult human being should consume 6 to 8 glasses of water during the day, naturally.  

  • Brazil nuts:  Skin just loves Brazil nuts.  Because they are rich in mineral selenium.  This mineral improves the elasticity of the skin and prevents skin infections.  It is also effective against acne.  Brazil nuts are also rich in zinc, which helps in skin cell growth and prevents inflammation.  Brazil nuts are also rich in vitamin A and vitamin E which together prevent ageing of skin.  

  • Green tea:  Green tea is rich in antioxidants.  It protects cell membranes.  It reduces inflammation.  Polyphenols in green tea prevent skin cancer.  Green tea, with its abundant essential nutrients, prevents ageing of skin.  

  • Sunflower seeds:  They are rich in vitamin E which is a powerful antioxidant.  They also contain essential fatty acids which keep the skin lubricated.  Sunflower seeds are known to prevent blackheads, acne, psoriasis and atopic dermatitis.  

  • Carrot:  Carrot is rich in beta – carotene, which is converted to vitamin A by the body.  Vitamin A helps in development of skin cells.  Carrot also contains vitamin C, an antioxidant which prevents damage from free radicals.  It also helps in collagen formation.  Eating carrots is like having a natural sunscreen.  

  • Berries:  Plums, strawberries, blackberries and blueberries are rich sources of antioxidants.  Free radicals formed by exposure to sun damage the skin.  The antioxidants in these berries protect the skin from free radicals.  They help keep the skin look younger.  

  • Citrus fruits:  Citrus fruits like orange are rich in vitamin C and bioflavonoids.  These support collagen in the skin, keeping it firm and healthy.  

  • Avocados:  Avocados are rich in healthy monounsaturated fat.  They prevent dry skin.  Avocados also contain vitamin C and vitamin E which are good for the skin.  

  • Pomegranate:  Pomegranate is rich in anthocyanins.  They strengthen the walls of the tiny blood vessels which supply nutrients to the skin.  

  • Low fat yogurt:  This is rich in vitamin A.  Vitamin A promotes a healthy skin.

  • Avocado, cabbage and cotton cheese are rich in fluorine.  Lack of fluorine causes scaly skin.  

  • Soya beans, sprouts, grains, peas and beans which are rich in proteins are necessary for a healthy skin. 

  • Foods rich in fiber like fruits, vegetables, whole grains and pulses promote radiant flossy skin.  

  • Canola oil, flax seeds, walnuts, black grapes, broccoli, cherries, chestnuts, hazelnuts, kale, raisins, papaya, peppers, spinach, sweet potatoes, tomatoes, mangoes, almonds, kiwis, cauliflower and muffins are other foods that are good for the skin.  

Including these foods in the diet will definitely ensure a glowing and vibrant skin.  


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