Having nutritious food forms the building blocks of a healthy lifestyle and that translates to your skin as well! If you want your skin to look healthy, glowing and youthful⁠—it is really important to be mindful of the food for skin to consume. An unhealthy diet can damage your metabolism, cause weight gain, trap toxins in your body and make your skin look dull and lifeless.

Along with a set skincare routine that you ought to follow diligently, it is also really important to follow a healthy skin diet. This healthy practice not only makes your skin appear brighter and glowing, but it is also really beneficial for overall health and wellness. Additionally, it is also equally important to consume enough water. This is because water helps in better digestion and flushes out toxins from your system while also ensuring that your skin looks extremely healthy.

To help you get started on this, we have listed below some superfoods that form the cornerstone of a healthy skin diet. The following fruits, vegetables and poultry items are super nutritious and are made of everything your skin needs inorder to look its best at all times. You can include these foods in your diet in a number of ways. From salads and smoothies to curries, there is no dearth of how innovative you can get with these ingredients. Read on to find out what they are...


1. Tomatoes


The first important thing that you need to include in your healthy skin diet is tomatoes. Tomatoes are a rich source of lycopene, which is a carotenoid that acts as an antioxidant. This quality is what helps tomatoes scavenge the harmful oxygen radicals that cause toxic build-up, resulting in skin rashes, acne and aging. Making tomatoes a part of your daily diet will help to protect your skin sun as well as photo damage. If you don't like to potatoes just like that, then you can add a little in your vegetable, salads or even smoothies to keep your skin glowing.


2. Fish


If you are a non-vegetarian, then you must include fatty fish in your healthy skin diet. Fish such as salmon, mackerel and herring have excellent skin nourishing properties. They are rich sources of omega-3 fatty acids that help in keeping your skin thick, supple and moisturised as well as maintain overall skin health. Consuming fatty fish reduces inflammation that leads to rashes and acne. Fish also makes your skin less sensitive to the harmful, damaging effects of the sun’s UV rays. This type of seafood is also a good source of high-quality protein, which is required to maintain the strength and integrity of your skin


3. Milk


One of the easiest things you can include in your diet for healthy skin has to be milk. Milk is brimming with calcium, vitamin D, and other nutrients that are essential for building skin health. Using milk for improving skin health was first popularised by Cleopatra, who claimed that having a milk bath kept her skin so glowing, soft, and smooth. Also, a great source of AHAs, milk works by stimulating collagen, elastin as well as removing the upper dead layer of your skin. To reap maximum benefits of milk for your skin, drink a glass of milk with breakfast or before bed. If you don’t want to consume milk, you can even treat your skin by concocting some milk based DIY face masks. But if you are lactose intolerant, please refrain from consuming milk.


4. Cocoa


You don’t need to treat cocoa or hot chocolate as a guilty pleasure anymore, because ladies, we are about to tell you why you need to include dark chocolate in your healthy skin diet. This is because cocoa has incredible benefits for your skin. Cocoa powder is a great source of antioxidants and regular consumption of this superfood delivers thicker, more hydrated, less rough and scaly skin. You will also experience that your skin becomes less sensitive to sunburns. Make sure to choose dark chocolate with at least 70% cocoa in order to maximise the benefits and keep added sugar to a minimum.


5. Olive oil

Olive oil

Benefits of olive oil are so many that it would be really surprising if it’s not already a part of your diet. Thanks to being a rich source of vitamin E and antioxidants, olive oil helps flush out toxins and keeps your skin supple and healthy. Applying olive oil topically can protect your skin from the UV radiation and reduce the risk of skin cancer. There are many ways you can include olive oil in your diet. Make your salad dressing with olive oil or cook your food in olive oil to help your skin get better from within.


6. Black pepper

Black pepper

This might sound surprising but including black pepper in your healthy skin diet comes with a lot of benefits. To start with, it is really helpful when it comes to improving the look, texture and feel of your skin. It may seem like black pepper would aggravate the problem as it is a spice, but that is not the case. The antimicrobial and anti-inflammatory properties of black pepper prevent redness, infections and other skin problems. It also has antidepressant properties that scavenge stress hormones and prevent skin damage caused by an increase in the levels of free oxygen radicals. One of the best ways to consume black pepper is to add some to your soups, smoothies, eggs, salad, stew, sandwiches, burritos etc. It not only helps bring out the flavour of the dish but also improves the overall texture of your skin. 


7. Broccoli


Another great addition to your foods for skin has to be broccoli. This cruciferous vegetable is brimming with vitamins C, E, and K, glucosinolates, polyphenols, iron, selenium, and zinc that work to improve skin texture, delay signs of ageing, keep skin bright and glowing. Rich in antioxidants, antimicrobial, gastroprotective, and anti-inflammatory properties, it is no wonder that broccoli promotes skin health. Broccoli can be consumed in a lot of ways. You can include grilled, blanched, or steamed broccoli in your salads, eat a little bit of it with some grilled chicken or fish or with sauteed mushrooms.


8. Avocados


As avocados are packed with a lot of good fats, they make for a great inclusion in your healthy skin diet. Apart from benefiting various bodily functions, avocados are really helpful when it comes to improving the health of your skin. The healthy fats in this fruit are essential to keep your skin flexible and thoroughly moisturised. Avocados also contain compounds that protect your skin from sun damage and other environmental aggressors; to prevent wrinkles and other signs of ageing. Also, this fruit is a good source of vitamin E, which is an important antioxidant that helps protect your skin from oxidative damage. Regular intake of this superfood will definitely keep your skin smooth, nourished and plump.