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Skin is considered as the largest organ in the human body. It serves many purposes, including acting as our first defense against germs and the environment, and converting sunlight to vitamin D.
The layer of fat under the skin's surface helps ensure that the important fluids inside our bodies stay inside our bodies. Skin reflects your overall health and a healthy diet is imperative for healthy skin.  

Antioxidants, smart fats and whole foods

The best way to delay the normal ageing process of skin is to prevent your body cells from oxidizing. The major antioxidants (vitamin A, C, and E) help decrease the risk of sun and other environmental damage by disarming wrinkle-causing "free radicals" – unstable molecules that damage cells.

The best way to keep your body from needlessly oxidizing is to avoid smoking and to eat a diet rich in antioxidants. On physical level, the best ways to slow ageing are by eating a healthy diet that includes some "smart" fats (i.e. omega-3s and monounsaturated fat), drinking plenty of water, and having a good skin-care regimen to condition the skin and minimize moisture loss. Omega-3s from fish help to guard against sun damage.

Researchers at Monash University in Australia found that those who ate a diet containing more whole foods had less wrinkling and premature skin aging than those whose diets were rich in whole milk, red meat (particularly processed meats), butter, potatoes, and sugar. Overall, it is essential to keep the skin healthy from the inside and the outside.

10 miracle foods for healthy skin

To keep your skin warm, glowing and fresh, experts advise to use healthy-skin foods, and enjoy their benefits all year round.


Berries such as blueberries, blackcurrants, blackberries, raspberries, cranberries, and strawberries are good food for skin. Generally, berries help the body manufacture collagen which makes the skin supple and smooth. Berries (especially blueberries) are loaded with antioxidant compounds. When skin cells are protected from damage and disintegration, the skin looks younger for longer.

In a study recently published in the Journal of Agricultural and Food Chemistry, blackberries, blueberries, strawberries, and plums weighed in with the highest "total antioxidant capacity" of any food. Blueberries and other berries are an excellent source of vitamin C, vitamin E, riboflavin, and soluble and insoluble fiber.


Salmon and other oily fish (sardines, mackerel, fresh tuna) play an important role in skin health. Salmon contains a high amount of omega-3 fatty acids which improve the skin by decreasing the occurrence of clogged pores, reducing the body’s production of inflammatory agents that can lead to skin damage, reducing skin dryness and skin dryness related problems such as eczema, and improving the skin’s elasticity. These fatty acids help keep cell membranes healthy by keeping out harmful substances as well as allowing nutrients to enter cells and exit with waste products. They also help to keep water in and keep the cells hydrated. This helps the skin maintain its proper moisture level resulting in skin that is plump and younger looking.

A 1:1 ratio of omega-6 fatty acids to omega-3s is ideal, but the ratio in the typical American diet is more like 20:1, so boosting consumption of salmon and other oily fish can help bring that ratio closer to 1:1. Salmon is also rich in protein, potassium, selenium and vitamin B12.

Green tea

Green tea is a valuable food for skin. It contains Camellia Sinesis (its plant of origin) which is rich in antioxidants that reduce inflammation and protect cell membranes. It may help prevent or reduce the damage from ultraviolet rays and thus reduce the risk of skin cancer. Green tea is also high in polyphenols, compounds that eliminate cancer-causing free radicals.

Recent research at the Medical College of Georgia showed that the polyphenol most abundant in green tea also acts as a "fountain of youth" of sorts for skin by reactivating dying skin cells. In addition to its skin-healthy properties, green tea is also high in vitamins C, D and K, as well as riboflavin, zinc, calcium, magnesium and iron. Drinking green tea regularly is thus one of the best ways to keep healthy, both inside and out.

Whole-wheat bread, muffins, and cereals

The mineral selenium is the ingredient that makes all these foods important in a healthy skin diet. Experts suggest that selenium plays a key role in the health of skin cells. Some studies show that even skin damaged by the sun may suffer fewer consequences if selenium levels are high.

Also, these foods are loaded with the B group vitamins that are essential for normal skin functioning. They are required for the growth of new cells, and help strengthen the skin against infections and stress. Specifically, whole grains help prevent the peeling and cracking of skin, rough skin on the hands and feet, and conditions such as mouth ulcers.
In order to increase intake, simply replace your normal white breads with whole grain bread, biscuits and pasta with whole grain products.

Sweet Potato

One of the best natural sources of beta-carotene, which your body turns into vitamin A to nourish your skin, sweet potatoes provide pack a healthy-skin wallop. It is ideal to bake sweet potatoes with the skin on to preserve the nutrients and taste. Sweet potatoes also have anti-inflammatory properties that can help sooth skin battered by winter winds.

Sweet potatoes contain both vitamin C and E which are effective antioxidants for skin protection. Vitamin E helps the body regenerate vitamin C and therefore is necessary in order to maximize the effectiveness of vitamin C.

Pomegranate juice

Pomegranate juice is also a potent antioxidant but it also contains anthocyanins which strengthen the walls of blood vessels which supply nutrients to the skin. Therefore, drinking pomegranate juice can help stop the formation of spider veins.

The juice in pomegranate seeds also contains both ellagic acid and punic alagin. The first is a compound that fights damage from free radicals. The second is a super nutrient that increases body’s ability to preserve collagen that makes your skin look younger, smoother and soft.


Avocados are high in omega 3 fatty acids which are essential for skin health. Avocados contain both vitamin C and vitamin E, which act well together as a powerful skin anti-aging combination.

Aloe Vera

It is considered as a miracle plant with varied positive effects on the human body. The juice of this plant is very beneficial for patchy irritated skin, and helps prevent acne and skin pigmentation. 30-40 ml of juice daily is advised for better skin. However, do not extract juice from raw pulp but take the juice available at chemists in pre-packaged form. Raw pulp if ingested without processing can contain some harmful ingredients, which can cause stomach upsets and more.

Aloe also has fantastic anti-inflammatory properties and it heals burns and wounds when applied topically. Regularly drinking aloe helps to keep the body hydrated.


Brazil nuts, almonds, and walnuts are all good for your skin. Brazil nuts have especially high amounts of selenium. Selenium improves elasticity of the skin, curbs skin infections, and helps clear acne. Selenium is also necessary for the production of glutathione, which neutralizes free radicals in the body that can lead to the deterioration of collagen and elastin in the skin.

These nuts are also a good food for skin health because they contain zinc, which helps with skin inflammation problems, skin cell growth, maintenance of collagen and elastin, and dry skin related problems such as eczema and psoriasis. Brazil nuts and other nuts contain fatty acids that help to prevent skin dryness and the powerful antioxidants vitamin A and vitamin E, which contribute to good overall skin health.

In addition to anti-oxidants found in walnuts, they also contain chemicals that help boost circulation, bringing oxygen and nutrients to your skin cells quickly.


Carrots are an excellent source of vitamin A, which is a required nutrient for healthy skin. They also contain high levels of antioxidants. Vitamin A is required for developing and maintaining skin cells, and a deficiency of the vitamin can cause dry skin.

Carrots are also a good source of vitamin C. Vitamin C is a powerful antioxidant that mops up free radicals thereby prevents premature aging of skin. It also aids in skin collagen formation. Eating carrots can be a natural sunscreen, providing a SPF factor of 2 to 4 in people with light colored skin. They are also a superior source of fiber, biotin, vitamins K, C and B6, potassium and thiamine.

Secret to gorgeous skin unfolded

This article explains the secret to a gorgeous, wrinkle-free complexion lies in what you eat. These ten super-nutritious foods can work miracles on your skin. They can make your face look fresh and youthful all seasons of the year!