Food Guide To A Healthy And Radiant Skin All Year Round

Posted by ecostinger on 4th Apr 2016

A fabulous skin might be a sign of a good beauty regime, but the significance of a healthy diet should not be underestimated. Food packs in lots of beauty nutrients, which have been used by people for many years. Older cells are shed continually and replaced by new ones and a steady supply of nutrients is essentially important to support this fast growth. The correct balance of foods will supply your skin with the essential nutrients it requires to stay soft and blemish-free. Follow these food steps if you want a strong, healthy and fabulous skin #healthyskin.

Eat foods rich in protein

Protein is the main component of the cells of the skin. Protein is also essential since all of the cells of the skin are composed of different types of protein. Eat lots of protein by incorporating at least one serving of lean chicken, meats, eggs or legumes on a daily basis. When you eat food rich in protein, it is broken down into amino acids, which is passed into the blood and is transported throughout the body. The cells can then choose the amino acids they require for the regeneration of new tissue, hormones, antibodies, blood cells and enzymes.

Consume fruits and veggies

Fruit and vegetables supply antioxidants that help protect the skin from free radicals as well as sun damage. Free radicals are triggered by pollution, sunlight and smoking, and can lead to wrinkling and age spots. Be sure to eat a rainbow of colourful fruit and veggies and aim for at least five serving or more a day. Beta-carotene, a pigment found in carrots, sweet potatoes and pumpkins as well as lutein, a pigmented nutrient found in spinach, kale and papaya are potent antioxidants, essential for a healthy skin tone and normal skin cell development.

Don’t shy away from fats

Fats are important to give the body the energy it requires for cell growth. Not the unhealthy type, however, but the omega-3 and omega-6 fats found in fatty fish such as salmon. If you have a dry, skin, you might be depriving yourself of these essential fats. Omega-3 fats help suppress immune responses, inflammation, and blood clotting. Omega-6 fats are essential for a glowing skin, but too much may trigger inflammation as well as allergic responses. For healthy skin, you need a balance of both omega-3 and omega-6 fats.

Don’t forget wholegrain

Whole grains will boost your intake of B vitamins, essential fats, vitamin E and the potent antioxidant which may not be found in fruits. This in turn helps give your healthy, glowing skin. Wholegrain foods are also a good source of zinc, which enables the skin’s texture to be elastic and supple. In addition, whole grains are packed with fiber, which is beneficial for digestive health. A number of studies have shown that digestive issues are usually reflected in unhealthy skin.

Eat more Vitamin C

Our bodies required Vitamin C to produce collagen for wound healing. When we inhale car fumes, cigarette smoke or expose yourself to the sun for too long, damaging oxidation reactions happen in the skin. Vitamin C helps eradicate the harmful by-products of oxidation and reduce damage to the skin. High doses of vitamins C help protect your skin from sunburn and acts as a barrier to things that could infuriate it. Foods that contain vitamin C are citrus fruits, sesame seeds broccoli, strawberries, to name a few.

Eat more avocados

Avocados pack in healthy fats, fiber, and vitamins A and C, making them a perfect healthy food that improves complexion and combats aging skin. Furthermore, they are a good source of antioxidant carotenoids such as beta carotene, alpha-carotene, zeaxanthin, lutein and beta-cryptoxanthin, which provide protection for the skin from the pollutants that cause wrinkles, fine lines, and other visible aging signs. While they are a common ingredient in natural or homemade skin masks, dieticians say they are better off in a salad than on the face.


As you can see, a healthy diet is key to a healthy and glowing skin. Be sure to make changes to your diet, but watch your serving sizes. Realize that changes won’t be seen overnight as it takes up to six weeks for a new skin to come up. Avoid the sun during peak heat waves which is often around the mid day and keep your skin protected by wearing sun protection clothing.