The best foods for healthy skin

The skin is the largest organ in our body. Its job is not only to protect us from pathogens such as viruses and bacteria, but it also helps to balance water intake and regulate body temperature.

Taking care of it, therefore, is essential to preserve our well-being. Therefore, the question arises: how to take care of your skin “from the inside”?

I have wondered about this many times. We all know the saying “you are what you eat,” so I did some research to understand what nutrients contribute to the natural maintenance of healthy skin. As with everything in life, we need to start from our inside and thus be careful about what we eat.

What to eat to help your skin?

Thanks to the advice of medical experts in nutrition, I was able to discover that certain food groups can offer nutrients that are ideal for the skincare. Let’s see together which ones.

Omega 3

Foods that contain Omega 3 such as oily fish (mackerel, anchovies, etc.), salmon, walnuts and flaxseed offer incredible benefits for the skin, bringing elasticity and shine.

Vitamin C

The secret to having a perfect skin is to eat foods rich in vitamin C because it helps produce more collagen, which prevents sagging skin tissue. In addition, this vitamin protects the skin from damage caused by ultraviolet rays and pollution so it prevents the onset of the famous dark spots.

That said, I’m sure you’re wondering which are vitamin C-rich foods? No doubt, citrus fruits but also tomatoes and green leafy vegetables such as spinach, asparagus and artichokes.

Before I go on, I want to give you a little advice. If you want to assimilate vitamin C, you must be careful that the food is not hot because this nutrient perishes in high temperatures.

Vitamin E

If you want to have elastic skin capable of preventing stretch marks, you will need Vitamin E-rich foods such as walnuts, extra virgin olive oil and avocados. By regularly taking the daily dose recommended by experts of about 30 g, your skin will thank you by becoming more toned than ever.

Red fruits

Indeed it is! Red fruits such as blueberries, raspberries, blackberries and strawberries are what your skin needs to prevent the onset of the signs of premature aging. Why? They protect small blood vessels and capillaries by stimulating circulation. Not bad, is it?

Green tea

Don’t forget about infusions such as the green tea, also used in many skincare products. How come? For two reasons.

First of all, because it contains a high amount of catechins, which slows the degradation of collagen. Secondly, because it brings tannin, which has astringent and purifying properties, ideal especially for those suffering from oily skin and accumulation of impurities.


Food is important because it allows us to assimilate all the nutrients our bodies need, but that’s not all. In fact, to have perfectly healthy skin, it is essential to drink about 2 liters of water a day so as to hydrate the cells by promoting skin elasticity.

Bottom line...

In short, there are a lot of foods that are helpful in maintaining healthy and beautiful skin to choose from. As a final piece of advice, I would like to suggest that you find the right balance of foods to eat, following a balanced and varied diet so that our skin gets all the nutrients it needs.

Get advice from nutritionists and experts in the field who can analyse your specific needs.


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