74 Best Foods to Eat Every Day For Perfect Skin Health

Updated: 07/01/2014

To pave the way to beautiful skin, might be you should focus on what will go through your stomach first. When your body is imbalance, one of the first ways it exposes itself is appearing on your skin. If you are not consuming right nutrients, your skin will get cheated out of what it needs for optimal beauty and health.

I. Best Foods For Skin – Top 74 Best Foods Ever:

Are you tired of depending on numerous of expensive yet ineffective beauty products? Now is time for you to throw away all those useless products and start trying the best foods for skin you will ever find. While some foods can aggravate the skin, others can improve it. Check out the following list of 74 best foods for skin to improve your appearance with health and beauty benefits for your skin they bring about.

1. Kiwi:


The first out of the list of best foods for skin health I want to introduce is kiwi. A cup of kiwifruit contains more than double the need for vitamin C of your body per day! In fact, your “daily need” is referred to Recommended Daily Allowance. A research showed that kiwi can double collagen synthesis in human skin, and stimulate fibroblast growth to a lesser degree, helping to improve skin health and prevent wrinkles.

2. Water:


Skin cells need a rich amount of fluid to keep the membranes supple and receptive to the nutrients that maintain and improve their health. You should take a half-gallon pitcher of water and drink every day. That is at least amount you should drink per day to keep your skin hydrated and smooth. If you are sweating because of being outside in hot weather or physical activities, you ought to drink even a larger amount of water.
You should drink at least 8 – 10 ounce glasses every day.

3. Foods Contain Omega-3 Acids:

Foods contain omega-3 acids

There is no doubt that you have already heard what omega-3 fatty acids are very good and essential for the health of your heart and its functions. However, you may not know that a small piece of broiled salmon every day can also help to beautify and improve your skin health. The omega-3 fatty acids provide your skin with a good protection by keeping your cell membranes fluid.
You should eat at least two 4-ounce servings of fatty fish every week.

4. Garlic:

Besides providing essential flavor for cooking, this “stinking rose” also gives human beings a wealth of skin-protective polyphenols.
You should always keep a clean garlic press handy and add minced, raw garlic to your meals as many as possible.

5. Olive Oil:

Olive oil

Olive oil is jam-packed with oleic acid – one of the fatty acids that keep your cell membranes fluid to make skin supple. This ingredient also contains small amounts of other crucial fatty acids that can beat off inflammation. Another benefit of olive oil comes from polyphenols and vitamin E contained in this ingredient. These substances belong to a class of antioxidants which can help to protect human skin from harmful free radicals. This is also one out of the list of best foods for skin health you should not miss. For good, you can add olive oil to most of your dishes instead of other cooking oils.

6. Lean Protein–Rich Foods:

Lean Protein–Rich Foods

These foods contain a large amount of lean protein. Protein helps to fix cells which have suffered from harmful free radicals. When you digest foods, protein contained in them will break down into amino acids – the cells’ building blocks. You should consume a lot of lean protein to get plenty of amino acids, helping speed up the reparation and regeneration of collagen and skin cells.
You should consume lean protein at every meal.

7. Beans And Vegetables:

Beans And Vegetables

You should add these foods to the olive oil and fish that I have already mentioned above, and then you really feed your skin the nutrients it needs for achieving the youthful smoothness. When Australian experts compared the diet plans and wrinkles of hundreds of people in Sweden, Greece, and Australia, they found that people who ate a lot of olive oil, fish, beans, and vegetables had the fewest wrinkles. The experts suspected it was a combination of lean protein, antioxidants, and monounsaturated fats that did this trick.
For good, you need to consume 5 to 6 1/2-cup servings of vegetables every day. Additionally, you should eat bean-based soups, sprinkle beans on salads, and set up a bean-based diet plan such as chili once a week.

8. Strawberries, Raspberries, Blackberries, And Blueberries:

Strawberries, raspberries, blackberries, and blueberries

Berries and tiny fruits pack much more antioxidant punch than any other types of fruits and vegetables. All these fruits work effectively in helping protect human skin from the harmfulness which can cause wrinkles.

For good, you should eat a cup of berries every day. You can add them to breakfast cereal, blend them with fruit smoothies, or use them in muffin batter or pancake.

9. Canola Oil:

Canola oil

You should switch from your vegetable oil to canola oil to improve your skin health. Canola oil is very high in monounsaturated fat and low in saturated fat. This is also one out of the list of best foods for skin health.

10. Nut Milk:

Nut milk

Not like dairy products, nut milk does not contain lactose or saturated fat. You can find it in a variety of nuts at healthy food stores.

11. Oolong Tea:

Oolong tea

Oolong tea is made from the same leaves as black and green tea. It contains the same basic nutrients and skin nurturing properties.

12. Black Tea:

Black tea

Black tea is made from the same leaves as green tea. It comes in flavors such as spicy, sweet, and even chocolate. Black tea also contains thearubigens and theaflavins, which can also help to improve your overall health. Black tea is rich in caffeine rather than green tea. Thus, you should be careful when drinking it.

13. Turnip Greens:

Turnip greens

If you do not know how to eat turnip greens, you should learn this because this food is very high in Vitamins A, K, and E, and provides low calorie level.

14. Sweet Potatoes:

Sweet potatoes

You should switch out your baked potato for a side of the sweet. A sweet potato contains more than 200% Vitamin A that your body needs per day. This is very good for your skin health.

15. Tomatoes:


In addition to vitamins A and C, tomato contains antioxidants that are very good for skin health. It comes in dozens of food stuff and dishes, and you can even get their healthy properties from ketchup or salsas.

16. Mango:


Mango is very rich in Vitamin A, which is good for human eyes and skin. The mango tree is also sacred in India and is said to grant wishes. This is also one out of the list of best foods for skin health you should make use of.

17. Avocado:


Avocado is a very good source of Vitamin K and oleic acid – a monounsaturated fat, which helps to improve human skin health. These substances can also help people deal with high blood pressure and cholesterol.

18. Plums And Prunes:

Plums and prunes

Plums and prunes are very good for clearing radicals in the human body and skin due to their high antioxidant levels. These fruits also aid in iron absorption and are good sources of Vitamin C which is really good for skin.

19. Brazil Nuts:

Brazil nuts

Brazil nuts are really good for skin because of their high content of Vitamin A, selenium, and Vitamin E. Brazil nuts are also great for your nails and hair.

20. Almonds:


If you consume a handful of almonds, you will get monounsaturated fat, magnesium, vitamin E, and even some protein. They are also a low calorie and filling snack for people who want to manage their weight. In brief, almond is one out of the list of best foods for skin health you should not miss.

21. Flax Seeds:

Flax seeds

Available in ground, whole, or as an oil, flax seeds is a good source of fatty acids that are good for human body and skin. Flax seed is also considered to help people deal with diabetes and lower cholesterol level.

22. Turkey:


Turkey is very rich in selenium, protein, and low in fat. Turkey also contains zinc, iron, and B vitamins. It is also a favorite choice for you to add to your sandwiches, as well as entrees.

23. Acai Berries:

Acai berries

Acai berries are relatively new to the US. This fruit contains many of the properties of other berries. You can also make use of this fruit if you want to lose weight fast. Acai berries are also contained in beauty products.

24. Hemp:


Hemp is believed to contain a lot of amino and fatty acids that are essential for human skin and body. In addition to the seeds, you can get hemp as a milk, supplement, and even ice cream.

25. Goat Milk:

Goat milk

Goat milk is not very popular in the US. However, many people know that it is very unique in its flavor and that it does not need to be homogenized. Goat milk is very high in Vitamin A and calcium, along with tryptophan – a substance which can help you sleep better.

26. Cottage Cheese:

Cottage cheese

Cottage cheese is no longer just for dieters. It is also what people who want to get healthy skin are looking for. You can enjoy the high levels of selenium contained in cottage cheese. This is also an excellent source of Vitamin D and calcium.

27. Rose Hips:

Rose hips

Rose hips are one of the plant extracts which is a great source of collagen. Rose hips contain a large amount of vitamin C, which is very good for the collagen production. In fact, rose hip is one of the best foods for skin you should make use of.

28. Manuka Honey:

Manuka honey

This is a New Zealand’s special honey which contains special healing properties. It has been used in skin care for hundreds of years by the Maori people of New Zealand. The reason for this is very simple. When used topically, active manuka honey can rejuvenate and refresh your skin. It supports the renewal process of skin cells and contributes to form stronger collagen protein. In addition, active manuka honey is a great source of antioxidants that help to reduce blemishes.

29. Whole Grains:

Whole grains

Whole grains are not only a great source of fiber, but they are also very high in polyphenols. Popcorn and breakfast cereals, especially whole-grain cold cereals, are the greatest sources of polyphenols, with the same antioxidant contents as vegetables and fruits. Whole-grain flours, such as the stuff that is used to make whole-wheat bread, are also very good. In general, whole grains have extremely more antioxidants than processed grains.

30. Cantaloupe:


Cantaloupe is a good source of superoxide dismutase or SOD, helping to protect human skin from sun damage which can make people look older.

31. Apricots:


Since Apricots are high in Vitamin A, they'll help you get rid of acne because Vitamin A prevents too many dead skin cells from clogging up your pores.

32. Citrus Fruits:

Citrus fruits

All citrus fruits, including lime, lemons, grapefruit, and oranges are very rich in Vitamin C. We need Vitamin C to make collagen, skin protein, and this nutrient can also help to fight against the harmful free radicals – the factors which speed up the aging process. Citrus fruits have many health benefits, and they are also among the best foods for skin people should make use of!

33. Corn And Artichokes:

Corn and Artichokes

Corn and artichokes are jam-packed with ferulic acid, which can help to protect your skin from harmful sun rays – the major cause of wrinkles.

 34. Barley Grass And Wheat Grass:

Barley grass and wheat grass

Wheat grass and barley grass can help to reduce the inflammation that speed up the natural aging process, and they can also help your body attack and beat off cancer cells.

35. The Allium Family:

The Allium Family

Allium family includes scallions, shallots, leeks, chives, garlic, and onions. The allium family members can help people get rid of cellulite by removing the toxins inside the body that cause this kind of extra fat. They can also prevent spikes in blood sugar which speed up the aging process, create wrinkles, and lead to a lot of degenerative diseases.

36. Yellow And Orange Foods:

Yellow and orange foods

Yellow and orange foods, such as egg yolks, cantaloupe, mangoes, apricots, carrots, sweet potatoes, pumpkin and orange, yellow peppers, are very rich in beta-carotene and vitamin A.

  • If your diet usually comes without enough vitamin A, your skin will become scaly and dry.
  • Orange and yellow foods are very rich in vitamin A – the nutrient, which protects human skin from the sun damage while giving people smoother and better looking skin.
  • Beta-carotene will help to deal with dry skin problems, and it can make your skin soft and smooth while also protecting it from sun rays.

37. Water Melon:


Watermelon is very rich in antioxidant lycopene, which can help to protect human skin from sun damage by neutralizing the free radicals that harm skin cells and lead to cancer. It is also one of the best foods for skin health that people should not miss.

You should consume fresh watermelon and watermelon juice to get the most lycopene contained in this fruit.

38. Eggs:


Egg is jam-packed with antioxidants, such as vitamins E and vitamin B that can be absorbed easily by the body to slow down the natural aging process. Whole egg includes amino acid lutein – a carotenoid – which is best known for improving eyes because it can prevent and even cure vision loss to some extends. Towards human skin, lutein works to fight against harmful free radicals as well as increase skin elasticity. This food without yolk is also an anti-aging superhero.

39. Dark Leafy Greens:

Dark leafy greens

Dark leafy greens, such as spinach and broccoli are jam-packed with anti-aging antioxidants. They are also rich in lutein which can boost skin elasticity and hydration.

40. Tofu:


Tofu is commonly found in vegetarian and vegan diets. Even if you do love meat, you still should give tofu a shot because it is jam-packed with protein. Tofu is very rich in healthy fats, calcium, manganese, and iron. You should try using tofu to replace an amount of meat in a stir fry or in salads, smoothies, desserts, and soups.

41. Watercress:


Similar to lettuce, watercress is a leafy green. However, it contains a peppery taste. Watercress leaves provide a high level of carotene, manganese, potassium, and antioxidants, all of which are good for improving skin health and clearing skin. You should eat watercress and add it to salads, soups, or sauces for meat and pasta. In fact, watercress is one of the best foods for skin that people should never miss out!

42. Legumes:


Legumes, such as peas, lentils, and beans, are usually praised due to their protein content – an essential part for the body’s healing ability. Legumes also provide human beings with fiber and many other vitamins and nutrients, which can aid the body’s detoxification and digestion. Detoxification is the key to clear our skin. You should eat beans or add them to the meals you eat every day.

43. Peppermint:


Peppermint comes in a lot of forms, including candy, gum, oil, tea, and so on. This ingredient is not only good for refreshing the breath and calming the body, it is also very good for our digestive system. If you have a poorly functioning digestive system and get stress regularly at a high level, might be you will have to face break outs. You should drink peppermint tea or add its oil into recipes to get the full effects that this ingredient gives.

44. Beets:


Beets can be applied to all sorts of things, including dyes. They are very rich in vitamin E, vitamin A, magnesium, potassium, and calcium. Each of these nutrients, minerals, and vitamins is very crucial for optimal skin health, especially the epidermis health. You should add beets to salads or even hummus.

45. Brown Rice:

Brown rice

This ingredient is a healthy grain you should eat when you want to improve your energy level. Instead of eating white rice, you should consume whole grain brown rice because it will help you feel fuller for a long time. Apart from the dietary benefits, brown rice is also rich in antioxidants, magnesium, protein, and Vitamin B complex, which can help to keep the skin clear of blemishes and break outs. In brief, brown rice is also one of the best foods for skin you should make use of every day.

46. Artichokes:


Artichokes are not your daily vegetable. However, this ingredient has all sorts of minerals and vitamins, such as antioxidants and fiber. Artichoke has been proven to contain more antioxidants than other veggies. This vegetable helps the digestive system. Its high antioxidant content can also keep the body free of toxins. Therefore, thanks to this ingredient, you can keep your skin luminous and clear. You should eat them boiled or in a dip.

47. Broccoli:


Broccoli is also one of the best foods for skin that is full of all sorts of antioxidants and vitamins, including Vitamin K, Vitamin A, Vitamin E, Vitamin C, and Vitamin B complex. Each of these nutrients plays an important role in keeping the skin clear and glowing. Another benefit of broccoli is that it is extremely low in calories. You should steam broccoli or eat it raw in salads or with some dressing.

48. Seeded Red Grapes:

Seeded red grapes

Grape is the perfect snack for you as it provides a lot of health benefits. When it comes to clear skin, it is best for you to eat red grapes with seeds because they have powerful antioxidants that can help to reduce skin inflammation. These seeds are also useful for treating psoriasis and eczema. You can eat them raw, in salads, or with cheese. Seeded red grapes are also among the best foods for skin that you should eat every day.

49. Kale:


Kale is considered as a super veggie. This leafy green is jam-packed with phosphorus, folate, protein, potassium, iron, manganese, and a lot of vitamins, such as A, B, C, E, and K. Containing all of these minerals and vitamins together, kale is not just good for your health, it is also an ideal food for skin clear. You should eat boiled kale or kale chips.

50. Fish Roe:

Fish roe

A little goes a long way when it comes to fish eggs – one out of the greatest sources of EPA and DHA in natural. EPA and DHA are the two types of omega-3 fatty acids. They are very famous for the ability to smooth human skin. Fish roe contains even more omega-3 fatty acids than the fattiest fish. In a research, which analyzed the roe of 15 marine animals, experts discovered that the roe of salmon, lump sucker and hake are the richest sources of omega-3 fatty acids.

51. Asparagus:


Asparagus is not only downright delicious, but also a great source of anti-wrinkle property. Researches showed that people, who consume asparagus regularly have fewer wrinkles than those who do not eat this food. In addition, asparagus is quite low in pesticides, so people should not concern too much about this. When preparing asparagus, you should ensure that you clean the spears carefully because the bottom part of this plant is usually dirty.

52. Onions:


Onion is also one out of the best foods for skin as it contains a high amount of quercetin – the best nutrient for people, who want to get a wrinkle-free skin. However, that is not all about the contribution of onions to youthful skin. The sulphur and vitamin C contained in onions can help to protect the skin, as well as keep skin smooth and supple. Besides the anti-wrinkle property that onion provides, this versatile culinary plant can also boost human health. In addition, onions are on top of the list of veggies which are least likely to cover great amounts of pesticides and any other dangerous chemicals. This is also one out of the list of best foods for skin health you should make use of!

53. Wheat Germ:

Wheat germ

If you are tireddue to stubborn wrinkles and fine lines,you should make sure that you do consume wheat germ in a regular basis! Wheat germ is jam-packed withnutrients that are great for skin-smoothing. It is naturallyhigh in zinc and selenium – the two essential anti-wrinkle trace minerals. Wheat germ is also a very great source of vitamin B6 – the substance that can promote the zinc absorption from the intestines. Besides, wheat germ is one of the best dietary sources of vitamin E – theessential vitamin for beautifying human skin. Best of all, wheat germ is a super great source of protein and coenzyme Q10. For good, you should add wheat germ to pancakes, milk shakes, muesli, cereals, or breads because it can make highly nutritious, yet undetectable meals. When you store this ingredient, you should remember that it goes rancid fast due to its unsaturated fat content. To prolong the shelf life of wheat germ, you should store it in a sealed container in a dry, cool place and keep it far away from the sunlight.

54. Buckwheat:


This ingredient is a super great source of rutin – a bioflavonoid which can helpyour body utilize vitamin C. This substance can also help to maintain the skin’s collagen levels, keeping your skin firm and elastic. In addition, buckwheat groats are jam-packed with protein and8 amino acids, which are essential for human body and skin improvement. You can use buckwheat groats to make tasty breakfast porridge, and use buckwheat flour to make baked goods.

55. Spirulina:

Spirulina is a great source of beta carotene and amino acids.This blue-green algae is also very rich in trace minerals and complex B vitamins that can be depleted through stress or illness. You can take spirulina in capsules or as a powdered supplement mixed with smoothies, juice, or water.

56. Cacao Beans (Raw Chocolate):

Cacao Beans (Raw Chocolate)

Every kind of chocolate that you enjoy everyday is made out of chocolate nut or cacao bean. Raw chocolate contains flavanols – a group of flavonoids, which have been considered and proven to improve skin’s appearance by decreasing sensitivity to light. These substances also help to increase blood flow to your skin, improving its texture and structure.

57. Sea Vegetables:

Sea vegetables

With the capacity to provide essential minerals in easily assimilated form,which does not like any other food out there, sea veggies can help improve your skin and hair’s  appearance and texture. They also contain alginic acid which is well-known for absorbing and removing toxins from the body, making them stellar detox foods during cleansing.

58. Radishes:


Radishes are the single mainstream food which is both high in silica and beauty minerals sulfur. It is also one of the greatestveggie sources of Vitamin C. These nutrients work synergistically to help with healthy connective tissue formation and make the skin glow.

59. Oatmeal:


Steel-cut oatmeal is less processed than other varieties, so it contains more vitamins. In addition, it takes more time to break down in your body, helping to stabilize your blood sugar levels. This is very important because many prestigious researches discovered that spiked blood sugar elevates the level of androgens inside your body (androgens is the hormones that can cause wrinkles). Therefore, oatmeals are exceptionally skin healers.

60. Soy:

Soy for skin

Soy is one of the best foods for skin and overall health of human beings. You should eat edamame or drink a latte with soy milk to have a clearer complexion. Soy contains proteins and minerals that have been proven to reduce hyper pigmentation. One cup of soy milk a day is best for you.

61. Kidney Bean:

Kidney bean

They are very rich in zinc, and researches showed a correlation between blemishes and low zinc levels. That may be because of the healing properties contained in zinc. For good, you should have a 4-ounce serving of this out of best foods for skin to stay in the clear. Plus, researches showed that topical zinc is as effective for fighting acne as antibiotics.

62. Sunflower Seeds:

benefits of sunflower seeds for skin

Loaded with vitamin E, sunflower seeds can keep your skin supple by protecting its top layers against the sunlight. You should better eat a handful of this food in a regular basis. The high essential-fatty-acid content of sunflower seed oil makes it a treat for parched body parts, including heels and lips, when topically applied.

63. Walnut:


Walnut contains omega-3 essential fatty acids that can help to improve your skin's elasticity. Walnuts are also jam-packed with copper – an essential mineral that enhances the collagen production inside your body.

64. Pomegranates:

best foods for skin pomegranates

Pomegranate is also one of the best foods for skin you should eat regularly to achieve a brand new healthy and beautiful skin version. This fruit is jam-packed with poly-phenol antioxidants – the substance that can help to fight against free radicals and regulate skin's blood flow, giving it rosiness. You should eat pomegranate or drink some glasses of pomegranate juice every day for good. When you apply pomegranate to your skin, the antioxidants contained in this fruit will help eliminate wrinkles and moisturize your skin.

65. Yogurt:


The protein you get from eating dairy products will help to turn your skin to be firmer, so it is more resistant to wrinkles. Greek yogurt is especially good for skin. Its protein content is often double that of regular yogurt.

66. Carrots:


Carrots are not only good for your vision, but also one of the best foods for skin you ever found. Carrot is especially useful for clearing up breakouts. This food is high in vitamin A, helping to prevent the cell overproduction in the outer layer of human skin. That is where excess sebum combines with clogs pores and dead cells.

Besides, Vitamin A also helps to reduce the skin-cancer cells’ development, making it a great snack for everyone. Thus, you should make sure that you nibble on a half-cup of baby carrots on a regular basis.

67. Papaya:


Papaya is a great fruit that has been famous fora lot of nutritional benefits it brings about. Papaya is very low in calories (it just contains 39 calories in 100 g) and will also goes through your stomach without cholesterol. Therefore, if you are trying to lose some extra pounds, you should eat papaya on a daily basis to maximize its health benefits.

Plus, papaya is low in fructose and this is great news for your digestion system. The antioxidant nutrients contained in papaya, including Vitamins E, vitamin C, and beta-carotene are great for your body to fight against acne and inflammation. In addition, Vitamin C can help to protect your skin from sun damage.

68. Celery:


Another out of the best foods for skin that you should consume every day is celery. Many people underestimate this vegetable, but Vitamin K contained in celery can keep your blood circulation healthy and also help free your body from high blood pressure. This will help to reduce your stress level,which can lead to migraines, bad skin, and even cancer.

Celery also contains natural potassium, sodium, and water that help to prevent dehydration. You may not know that dehydrated skin can lead to wrinkles, flaking, dryness, and even breakouts. Therefore, you should eat celery on a daily basis or at least regularly. If you want to lose weight, you should not worry because celery is very low in calories.

69. Seeds:

Flax seeds, pumpkin seeds, sunflower seeds, hemp seeds, and chia seeds are all the best foods for your skin. Pumpkin seeds contain high level of protein, magnesium, Vitamin E, and selenium. Protein and selenium help to prevent and clear wrinkles effectively while Vitamin E moisturizes your skin and magnesium helps you reduce stress. The healthy Omega 3 fatty acids in flax seeds, hemp seeds, and chia seeds are perfect for fighting acne and wrinkles. In addition, these seeds are a great source of protein. To get perfect skin, you should use seeds right on top of your oatmeal or salad and enjoy it every day.

70. Spinach:


Spinach is a healthy and nutrient-rich food you should integrate into your daily diet. You may not love spinach, but it is a wonderful source of Vitamin C, plant protein, fiber, Vitamin A, magnesium, Vitamin E, chlorophyll, folate, and iron. Due to their antioxidant abilities, Vitamins A, C, and E are especially good for nurturing human skin.

Spinach is rich in antioxidants that help to fight all types of skin issues. By eating spinach, you are cleaning your skin from the inside out.

71. Green Tea:

Green tea

Green tea is actually a beverage, but tea leaves come from a plant.It is a great source of antioxidants and amino acid, L-theanine that can help to reduce stress and relax your body.

When you drink hot tea, the bionic brew releases catechins – a kind of antioxidant with anti-inflammatory and anti-cancer properties to your body. Green tea can also reduce the risk of high blood pressure, so you should drink 3 or more cups of green tea on a daily basis.

72. Coconut Oil:

Coconut oil

Coconut oil is one of the best sources of saturated fat that contains nearly 90 percent of calories as saturated fat. Coconut oil is rich in lauric acid – a powerful antiviral and antibacterial agent that helps to fight against acne, inflammation, infections, and viruses. This natural ingredient is also high in essential Vitamin E and fatty acids, which are perfect for keeping your skin wrinkle-free, soft, and moist.

73. Salmon:


Salmon is an excellent food that helps you deal with depression, anxiety, and stress. Salmon also provides most of the amount of vitamin D your body needs every day. And as you might already know, Vitamin D contributes to keep your bones, heart,  brain, and colon healthy. It can also help to prevent bone disease, heart disease, depression,anxiety, and colon cancer.

Salmon is a great source of omega-3 fatty acids that are great for helping your skin fight against inflammation, acne, and wrinkles. Its high omega-3 content also helps to hydrate your skin from the inside out. Moreover, eating salmon can also keep your scalp hydrated and give you strong and thicker hair.

74. Dark Chocolate:

Dark chocolate

This is one of the best foods for skin that you could ever find! Dark chocolate is rich in flavanols, fatty acids, and antioxidants that give human beings glowing skin. The antioxidants in dark chocolate helps to reduce roughness in the skin and protect it from sun damage. In addition, cocoa relaxes arteries that increase blood circulation, giving you healthier skin.

II. Best Foods For Skin – Example Meals:

Best Foods For Skin – Example Meals

After giving you the list of the best foods for skin health, I think that you should have a concrete, healthy diet plan to follow to achieve healthy and glowing skin. If you still not know what to do, I will help you with a list of some example meals from healthy foods for skin. What you should do is just following this plan and seeing how amazing your skin will be!

1. Dark Chocolate And Maca Fruit Bites:

Dark chocolate and maca fruit bites

This sweet treat dresses up fruit with a nut coating and maca-infused chocolate. If you are suffering from zinc deficiency associated with some skin problems, such as acne, you should eat zinc-rich dark chocolate. Some studies showed that maca – a Peruvian root which is well-known for bringing about a lot of health benefits and preventing ultraviolet induced skin damage.

2. Apples With Chocolates And Walnuts:

Apples with chocolates and walnuts

Foods which are rich in fiber, such as apples, can help to push toxins, which can lead to clogged pores and inflammation, out of our body. Constipation has also been linked to skin diseases like acne. However, a diet plan that provides a large amount of fiber with adequate hydration will help to keep everything moving smoothly.

3. Chocolate, Pomegranate, And Ginger Bark:


Chocolate, Pomegranate, And Ginger Bark:

This super simple dessert melds spicy, tart, and sweet. Chocolate contains flavonols – a group of antioxidants, which help protect the skin from dangerous UV rays. The pomegranate seed is a very high in polyphenols – a group of antioxidants which are well-known for protecting the body from the adverse influences of UV radiation. You should use dark chocolate with the cacao content of up to 70 percent or higher to get greater antioxidant power.

4. Dark Chocolate Avocado Truffles:

Dark Chocolate Avocado Truffles

This sneaky dessert includes a secret ingredient — avocado – the creamy green fruit which is very rich in pantothenic acid (or vitamin B5). Some B vitamins, including B5, help to enhance skin health by reducing oil production and decreasing the pores size.

5. Sautéed Spinach With Garlic, Figs, And Honey:

Sautéed Spinach With Garlic, Figs, And Honey:

For a savory and sweet side, this garlicky spinach will help you do this. Figs are one of the main components of this dish. It provides flavonoids (the powerful antioxidant which plays an important role in human skin’s cellular aging). Another sweet ingredient – honey – contains antioxidants in the phenolic compounds form. To round things off at the antioxidant party, both garlic and spinach contain a huge amount of antioxidants.

6. Spinach Pumpkin Seed Energy Balls:

Spinach Pumpkin Seed Energy Balls:

You do not need pricey pre-packaged energy bars when you are able to whip up your own nutritious – the version at home. This dish is a combination of cocoa, spinach, dates, pumpkin seeds, and nuts. While all of these ingredients provide nutrients that are healthy for skin, spinach is very rich in folate – the vitamin which protects the skin against skin cancer, and nuts are jam-packed of the antioxidant flavonoids.

7. Chicken And Red Grape Salad Wrap:

Chicken And Red Grape Salad Wrap

This un-cooked snack wrap is refreshing and simple to make. Red grape – the sweet ingredient – is very rich in the antioxidant anthocyanin, which can help to maintain good circulation inside our body and strengthen collagen as well (the basis for the skin structure).

8. Oysters On The Half Shell:

Oysters On The Half Shell

There is not much to this hors d’oeuvre. However, oysters provide a large amount of zinc (an essential mineral which helps to beat off many skin issues, including acne and the skin disorder inflammatory dermatosis.

9. Red Pepper, Roasted Eggplant, And Garlic Spread:

Red Pepper, Roasted Eggplant, And Garlic Spread

This simple yet delicious spread provides 3 ingredients, which are extremely good for skin: red pepper, garlic, and eggplant. The vegetables which give this dip its bright red color – red peppers – will help to stave off the influences of skin aging with a large amount of vitamin C. Garlic can be used as a treatment for dandruff and skin diseases. Eggplants contain the antioxidant nasunin – which is well-known to protect cell membranes from damage.

10. Black Bean And Sweet Potato Chili:

Black Bean And Sweet Potato Chili

This non-traditional chili incorporates vegetarian and gluten-free ingredients, such as sweet potatoes, black beans, pepper, and lots of spice, of course. Black beans are very high in folic acid – an essential nutrient for protecting the skin from UV rays. Sweet potatoes are very rich in vitamin C, which is well-known to smooth wrinkles. This meal uses some of the best foods for skin so you should eat it in a regular basis.

11. Roasted Carrot Soup:

Roasted Carrot Soup

Carrots – the main component of this comforting fall soup is a great source of vitamin A, which can help prevent the cells overproduction in the skin’s outer layer, meaning that there are fewer dead cells hanging around to clog pores.

12. Tomato Soup And Roasted Red Pepper:

Tomato Soup And Roasted Red Pepper

This colorful soup is very healthy with 2 vegetables that are well-known for being one out of the list of best foods for skin health. Tomato is very rich in lycopene – an antioxidant for skin healthy. Cooked tomato actually helps to increase the lycopene concentration. On the other hand, red peppers are jam-packed with vitamin C, which are associated with better skin-aging appearance.

13. Tuna Stuffed Bell Peppers:

Tuna Stuffed Bell Peppers

Tuna is not the most typical main ingredient in stuffed peppers. It is very rich in selenium – an antioxidant which can protect skin against UV-induced damage. In addition, peppers are jam-packed with Vitamin C – an antioxidant which is involved in the collagen production, which can help to maintain skin firmness.

14. Sesame-Soy Salmon With Edamame And Carrots:

Sesame-Soy Salmon With Edamame And Carrots

This tasty meal is very simple and quick to prepare. You can serve it over a bed of greens, such as spinach or bok choy. Salmon is very rich in omega-3 fatty acids, helping to keep inflammation under control. This dish also contains edamame, which research links to wrinkle reduction.

15. Zucchini Chickpea Burgers:

Zucchini Chickpea Burgers

This burger, which is primarily made up of quinoa, chickpeas, and grated zucchini contains a hearty serving of sunflower seeds. Foods which are rich in vitamin E, such as sunflower seeds, help to prevent acne from nourishing and heal acne scars. In addition, zucchini is 95% water that can help you achieve hydrated and supple skin. The green vegetable is also very rich in Vitamin C – a nutrient which is required for healing damaged skin.

16. Nicoise Salad With Charred Fish:

Nicoise Salad With Charred Fish

The last meal in the list of best foods for skin health that I introduce in this article is nicoise salad with charred fish. This hearty salad incorporates tons of Mediterranean staples, including red bell pepper, capers, olives, green beans, beans, and fish. Researchers have discovered that the Mediterranean diet – composed primarily of olive oil, nuts, beans, fish, whole grains, vegetables, and fruits – can protect the skin from acne thanks to antioxidant-rich, fiber- high, and Omega-3-packed foods.

Best foods to eat every day for perfect skin

The foods contained in the above list of best foods for skin health are listed on the famous and prestigious lists. However, you cannot find the fullest list in anywhere else but VKool, in my article. I have collected these foods for weeks, and now, I am glad to share them with anyone who wants to get healthy and beautiful skin naturally.

If you feel the best foods for skin I offer in this article are really useful for you, just feel free to leave all your comments/feedbacks at the end of this post. We appreciate your contribution and will respond all as soon as possible.

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