Nutrition is an important factor as far as human health is concerned. Filling your diet with power foods such as veggies can minimize the risks of diseases in your body. An unhealthy diet will not only damage or hurt your internal organs, but it will also mess your skin. What you eat impacts your skin and it can affect health according to what you put in your mouth. This article piece tours you through the ten best foods you need to eat to have a healthy skin.

1. Tomato

Do you include tomatoes in all your meals? You should, after all, the benefits are amazing. Tomatoes have lycopene which gives them the juicy red color, and it also happens to be a powerful antioxidant.

The antioxidant defends your skin against UV damage. Research has shown that people who eat tomato are more protected against sunburns. Include tomatoes in salads, curries, and grilled veggies.

2. Papaya

We can all agree papayas are sweet and delicious. They contain vitamin A, C, and B as well as dietary fiber. The fruit improves digestion and blood pressure. Your skin remains fresh and toxin-free as a result. You can also apply Vitamin C serum to achieve the same benefits.

3. Avocado

Avocado is probably the fruit you should eat every day. They have vitamin A, E, C, K, and B-6 as well as potassium, magnesium, fats, sodium among others. Foods rich in healthy fats help you to age healthily and maintain cell integrity.

That’s why avocados are used for face masks. They penetrate deep in the cells and prevent sun damage.

4. Salmon

The antioxidants in salmon calms inflammation according to Joshua Zeichner, a dermatologist. The free fatty acids help to build healthy skin cells. The fatty acids also help to prevent melanoma, basal cell carcinoma, and squamous cell carcinoma.

Astaxanthin, another agent from salmon, protects your skin from radiation and improves elasticity.

5. Watermelon

A watermelon is highly concentrated with water, no wonder its name. Ironically, it can reduce the water retention that makes the area around your eyes puffy.

Watermelon doesn’t have glycation, a chemical that can cause lines and wrinkles on your skin.

6. Milk

Milk is a source of Vitamin D and calcium among other nutrients, and it makes your bones stronger. The beverage also contains some alpha hydroxyl acids that make your skin good and healthy.

A glass a day won’t harm you unless you are lactose intolerant.

7.Green Tea

Green tea is rich in polyphenols, and it’s an anti-inflammatory and antioxidant agent with a lot of health benefits. According to scientists, green tea has EGCG that protects your skin from harmful UV rays that cause radiation on the skin.

Green tea is an excellent remedy for healing scars and blemishes, flushes toxins from your system, and maintains skin supple.

8. Sardines

Sardines are rich on omega-3 fatty acids, and you already know what the benefits that come with fatty acids. They reduce inflammation of your skin and fight acne.

People with acne should take one or two capsules of fish oil to treat the condition.

9. Dark Chocolate

Ask who needs some chocolate, and everyone will raise their hands. Most of them though might not be aware of its benefits to their skin. Cocoa beans have flavonoids which are packed with antioxidant properties.

Research has shown that cocoa can protect the skin from damage caused by UV rays. Sugary chocolates aren’t recommended though.

10. Carrots

You can consume carrots as snacks or salad, but what you might not know is that they have a high level of beta-carotene. In fact, that’s what makes them orange or red. The same agent acts as an antioxidant to prevent DNA and cell damage. Don’t over consume them though because they can cause discoloration.


They say food is closer to the soul. You can choose what to eat but always think about your skin and stick to a diet that favors your skin and overall health. Just eat the foods above, and your skin will change for the better.


  • Suezie Mangie

    Board-Certified Nutritionist; Author

    Mater Hospital

    Board-Certified Nutritionist; Author