What Should be in Your Diet for Healthy Skin

A diet for healthy skin should include a wide range of nutrients. To improve the health of your skin, be sure to include the following in your daily regimen:


Experts agree that adequate water intake is essential for healthy and glowing skin. The advice on how much to drink varies, as does the type and quality of the water. However, the most important takeaway is that your body needs adequate hydration for a large number of processes. When you drink enough water, for example eight glass of water daily, your body is able to carry essential nutrients to the cells, skin cells included.

Staying properly hydrated also allows you to sweat and eliminate toxins in a healthy way. When people do not drink enough water, it is more common to have skin bumps and acne because toxins are exiting through the skin. Adequate water intake will reduce or heal these issues and give you healthier looking skin.

Foods Containing Essential Fatty Acids

Essential fatty acids help your cell membranes to block out harmful substances and prevent damage to skin cells. They also allow the proper transport of nutrients in and out of cells. Foods that contain omega-6 and omega-3 fatty acids are needed in the diet for healthy skin. Omega-3 foods are less prevalent in the American diet. Good sources are salmon, walnuts, flax seed and canola oil. Make these foods a regular part of your diet for healthier skin.

Foods Rich in Vitamin A

Vitamin A is vital for healthy skin. People who are deficient in this vitamin will often suffer from dry, scaly or bumpy skin. You will find good amounts of vitamin A in low-fat dairy products, spinach, tomatoes, sweet potatoes and carrots. Low-fat dairy products may also contain acidophilus, which aids your digestion. Healthy digestion guarantees the proper metabolism and transfer of nutrition to the cells. This makes dairy products a doubly effective option for enhancing the health of your skin. They provide vitamin A and the acidophilus aids your digestion.

Foods High in Antioxidants

Antioxidants protect your skin cells from free radical damage. This often occurs as a result of too much sun. Eating foods high in antioxidants will help to decrease this damage and lead to healthier looking skin. Choose fruits such as blueberries, plums, blackberries, prunes, strawberries and cranberries. Other foods high in antioxidant ability are black beans, pinto beans and artichokes.

Foods Containing Selenium

Selenium protects your skin. Some studies have shown that it can decrease your chances of getting skin cancer. You will find selenium in whole grain foods. Other excellent sources of selenium are shrimp, cod, tuna, snapper, salmon and shiitake mushrooms.

Low-Processed Oils

The quality of the oil you consume is also important. Healthy oils lubricate the skin and keep it from aging too fast. You want to avoid oils with unnecessary additives. Many oils are produced using extreme temperatures. These oils are lacking in essential nutrients. Choose oils that have not undergone multiple steps in preparation. Oils that have been expelled or cold-pressed are better options. Extra virgin olive oil is also a good option.


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