Everyone knows that everything that happens inside our body is instantly displayed on the face. If you have skin problems, then you should not immediately run to the store for expensive creams. Experts recommend starting treatment with proper nutrition. A healthy diet means smooth, clean and radiant skin. Natural antioxidants and phytochemicals are useful for improving skin elasticity and collagen production. Here is the list of the best foods for healthy skin:

Strawberries, citrus fruits, red peppers, and broccoli

Vitamin C is extremely important for the beautiful skin as it promotes the production of collagen in our body that makes the skin smooth and prevents it from wrinkles.

Sunflower seeds and almonds

Sunflower seeds and almonds contain a high level of vitamin E. This antioxidant protects the skin from free radicals, UV rays, and pollution.

Fortified cereal, lean meat, pork, poultry, and oysters

These foods will give you zink and iron that are the key to healthy skin functioning. These minerals contribute to cell production, provide the skin with oxygen and make your skin glow.

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Make sure to drink at least 8 glasses of pure water to hydrate your skin properly. Remember that dehydration may lead to severe skin problems, it will look dry and parched

Wild salmon, Atlantic mackerel, walnuts

These foods are rich in omega-3 fatty acids have anti-inflammatory abilities making the skin look younger. Moreover, it will significantly improve your overall health, so you should eat these products anyway.

Dark chocolate

According to the recent study, cocoa's flavonols contained in dark chocolate may ward off wrinkles, improve skin elasticity and even protect it from UV damage.


Red wine is rich in polyphenols, antioxidants that help fight skin-damaging free radicals, so drinking one glass of wine will improve your skin. However, be careful with alcohol as abusing it will lead to catastrophic results (wrinkles, dryness, age spots). So enjoy wine in moderation

These fruits and vegetables are considered to be the best for beautiful skin:

Avocado. A storehouse of good fatty acids and carotenoids. This fruit makes the skin supple and protects it from adverse environmental factors that cause wrinkles and folds.

Beet. It contains a lot of nitrates, which accelerate blood flow and make the skin shine. Moreover, the root crop contains powerful antioxidants that prevent aging and help the skin stay supple and look young.

Garnet. Ellagic acid and antioxidants promote skin regeneration and have anti-inflammatory effects. It speeds up the process of wound healing.

Sweet potato. It contains an amazing amount of vitamin C and healthy pigments. Thanks to them, the skin produces more collagen, which strengthens the skin matrix.

Apples. These popular fruits contain pectin and quercetin, known for their ability to regulate blood glucose levels, strengthen immunity and make the skin look younger.

Tomatoes. These vegetables have a lot of lycopene, which means that they help reduce the damage from free radicals caused by ultraviolet light.

Carrot. It is rich in beta-carotene, which in the body turns into vitamin A. It is necessary for the growth of new cells and skin restoration.

Pumpkin. It contains many flavonoids and carotenoids making your skin glow while vitamins A and C increase its elasticity.

Spinach. Dark green leaves are filled with vitamin E that protects the skin from aging. Antioxidants make the skin radiant - spinach can stimulate DNA repair, which inhibits the growth of cancer cells.

Make sure to eat fruits and vegetables with a high content of the dark pigment in the form of beta-carotene and carotenoids will give the skin a natural glow and may also protect it from the sun damage.

It's better to cut back on these foods:

  • The first thing you should do to get radiant skin is to forget about soda, coffee, and high fructose drinks that also contain artificial flavors and colorings.
  • Avoid eating sugar as it leads to wrinkles and sagging.
  • Limit your consumption of spicy foods as they may lead to a temporary flareup of blotchiness and redness.
  • It's better to cut back on dairy products too (milk) as they cause inflammation and may significantly worsen the skin. Milk can lead to oily skin and acne. But make sure you get enough calcium and vitamin D elsewhere.

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