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10 Nutritious Foods for Healthy Skin

Posted: October 7th, 2019 by Dr. Basem Ashoor

food healthy skin

Maintaining a radiant appearance is about more than just your daily skincare routine. Healthy skin starts from within, as the foods you ingest play an important role in your skin’s health. Here are 10 foods that provide essential vitamins and nutrients, and can be great additions to your diet:

1) Fatty fish:

Fatty fish, such as salmon and herring, are rich sources of omega-3 fatty acids. These fatty acids keep the skin thick and moisturized, as well as reducing inflammation that can cause acne. They are also a great source of vitamin E, an antioxidant for the skin, and protein, which maintains the skin’s strength. They are also a reliable source of zinc, which is an important mineral for cell regulation. Zinc deficiency can lead to skin inflammation and delayed wound healing.

2) Avocados:

Avocados are high in healthy fats, which keep skin supple and moisture. They are also a great source of vitamin E and vitamin C. Vitamin C is vital for creating collagen, and is also a strong antioxidant. Some evidence suggests that avocados can also protect the skin from sun damage.

3) Walnuts:

Richer than other nuts in omega-3 and omega-6 fatty acids, that the body can’t produce itself. A diet too high in omega-6 can promote inflammation, however omega-3 reduces inflammation in the body and skin. Walnuts have a good ratio between these two fatty acids. Walnuts also contain zinc, which is vital to the skin’s function as a barrier.

4) Sweet Potatoes:

Sweet potatoes are a great source of beta-carotene, which is a type of provitamin A (converted to vitamin A in the body). This antioxidant can protect skin cells from sun exposure and help maintain a youthful appearance. Read more about the benefits of vitamin A in our previous blogpost here.

5) Broccoli:

Broccoli is a highly nutritious vegetable that is a great source of zinc, vitamin A and vitamin C. It also contains lutein, which protects the skin from oxidative stress, and sulforaphane, which protects the skin from sun damage. Some studies suggest that sulforaphane can also help prevent skin cancer.

6) Tomatoes:

Tomatoes are a great source of vitamin C as well as beta-carotene, lutein and lycopene. These nutrients protect the skin from sun exposure and can help prevent wrinkling. Lycopene in particular is a powerful antioxidant that enhances skin elasticity, lowers inflammation and reduces signs of aging.

7) Leafy Vegetables:

Leafy green vegetables are highly nutritious and have a range of benefits that lead to healthy skin. They are rich in minerals such as iron, potassium, and calcium and vitamins such as E, K and C. They are one of the best sources of lutein, which can help reduce wrinkles as well as lower the rate of cancer. Some of the best leafy vegetables include kale, spinach and collard greens.

8) Berries:

Blueberries, strawberries and raspberries are delicious and excellent for your skin. These berries are loaded with antioxidants and can help protect your skin from sun exposure. If you suffer from redness due to sensitive skin, blueberries can help as they are vascular constrictors. Strawberries and raspberries can boost the production of collagen which keeps the skin elastic.

9) Green Tea:

Green tea is one of the best sources of antioxidants. It is especially high in polyphenols, which are antioxidants that can fight diabetes, insulin resistance, and heart disease. These polyphenols can also protect collagen, which is the main protein found in the skin. Green tea can also be used to fight acne, as it has anti-microbial properties which can destroy bacteria that cause acne.

10) Dark chocolate:

Not all chocolate is created equal. Dark chocolate is mostly cocoa solids with no added milk, and it is a healthier choice than white chocolate or milk chocolate. Dark chocolate is a rich of source of anti-oxidants and minerals, protects from sun damage and prevents premature aging. It can also reduce dark spots and pigmentation as well as promoting cell growth.

Contact Information

Dr. Basem Ashoor
Bahrain Plastic Surgery

Villa 2744 Road 6465 Block 364
Bilad Al Qadeem
Kingdom of Bahrain


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