Your diet plays a crucial role in your physical and mental health, including the wellness and quality of your skin. Of course, you read right because beautiful skin starts from the nourishment within.


Your skin health is supported by a diet rich in healthy fats, minerals, and vitamins.

To improve your skin health and quality, here are the best foods to eat.

  • Brown rice


Brown rice is a rich source of phosphorus, vitamin B3, protein, and magnesium. These nutrients have been proven to help protect the skin from blemishes and acne breakouts.

A study found that Vitamin B3 can help treat acne, and reduce hyperpigmentation and redness of the skin.

According to another study, brown rice is effective in improving the skin’s moisture level, colour, and softness.

  • Sweet potatoes

Sweet potatoes are a must in your diet if you really want to improve your skin health, appearance, and quality.

Sweet potatoes are efficient because they contain beta-carotene. Beta-carotene functions as provitamin A, which means it can be converted into vitamin A in your body.

Beta-carotene acts as a natural sunblock for the skin.


When consumed, the antioxidant in it is incorporated into your skin and helps protect your skin cells from sun exposure. This may prevent sunburn, cell death, and dry, wrinkled skin.

A study also stated that a high amount of beta-carotene promotes an overall healthier appearance of the skin.

  • Oatmeal

Oatmeal is a breakfast staple known to have great benefits for the body. It also improves the overall health of your skin.


Oatmeal promotes healthy skin because it is packed with fibers, zinc, manganese, and beta-glucans.

Beta-glucan possesses anti-inflammatory and antioxidant properties that may help combat the effects of aging on the skin, like wrinkles and dryness.

It’s also effective in treating inflammatory conditions, like irritation or eczema.

Eating oatmeal will help soothe, moisturize, and prevent irritation in your skin.


This is usually why oatmeal is used in many cosmetics and personal care products.

  • Eggs

Eggs are one of the most versatile food. Both egg white and egg yolk are highly beneficial for the body, hair, and skin.

Albumin, an essential protein found in egg white, reduces pores and eliminates breakouts.

Egg yolk also contains two major antioxidants, lutein, and zeaxanthin.

These antioxidants have been proven to provide UV protection and improve the symptoms of skin aging, such as dryness, wrinkles, discoloration, and loss of elasticity.

  • Avocado

Avocados contain healthy fats. They are also an excellent source of vitamins E and C, both of which play key roles in the health and vitality of your skin.

Vitamin C is known for the treatment of hyperpigmentation, acne, and skin aging.

In a study where 39 healthy women participated for 8 weeks, it was found that daily intake of avocado improved the firmness and elasticity of facial skin.

So if you seek healthy skin, incorporate avocado into your diet henceforth.

  • Fatty fish

Fatty fish, such as salmon, mackerel, and sardine, are excellent foods for healthy skin.

They are rich sources of omega-3 fatty acids, which are important for maintaining skin health.

Omega-3 fatty acids in fish help moisturise the skin and fight red, dry, or itchy skin caused by skin disorders like atopic dermatitis and psoriasis.

Omega-3 fatty acids also help reduce inflammation, which can cause redness and acne. They can even make your skin less sensitive to the sun’s harmful UV.

  • Dark green leafy vegetables

Dark green leafy vegetables

Including green leafy vegetables like pumpkin leaves, water leaves, broccoli, and jute leaves (ewedu) in your diet is not just beneficial for your overall health and wellness, but also for your skin.

Leafy greens play a major role when it comes to enhancing skin’s natural radiance.

These veggies are an excellent source of antioxidants, vitamins, and nutrients that boost skin health and keep it glowing.

For example, ugwu (pumpkin) leaf is a good source of vitamin C. Vitamin C is a strong antioxidant that improves skin tone, reduces skin aging, and eliminates dark under-eye circles.

Broccoli is also packed with a special compound called sulforaphane. This compound has been proven to be effective in preventing cancer, including skin cancer.

Sulforaphane is also a powerful protective agent against sun damage. It works in two ways; neutralizing harmful free radicals and switching on other protective systems in your body.

  • Tomatoes

Tomatoes are rich in carotenoids, vitamin C, and all of the major carotenoids, including lycopene, which makes them an excellent food for maintaining healthy skin.

Lycopene has been shown to protect your skin against damage from the sun. They may also help prevent wrinkling.

Remember, to have healthy skin you also have to be hydrated. So drink enough water daily.

Water keeps your body hydrated and refreshed and helps maintain your skin’s elasticity.

It has been proven that people who drink large amounts of water are less likely to show many signs of aging which include wrinkles than those who do not.

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