A diet for healthy skin. DIETS. HEALTHY FOOD. Five foods to help improve the health and appearance of your skin. What foods are good for the skin. Everything important about diet food for the skin.

Surely, many of our readers know the common expression that we are what we eat. No matter how trite this phrase may sound, it fully reflects the real state of affairs. Our skin is a mirror that reflects everything that happens in our body. And just as the health of our body as a whole depends largely on proper nutrition, the health of our skin depends on the health of the body, including a healthy diet. Early wrinkles, spots and rashes, excessively dry or oily skin, swelling, an earthy complexion – all these unpleasant factors, in most cases, indicate an improper lifestyle and an inappropriate diet. A correct, well-balanced diet can not only have a beneficial effect on your well-being, but can also magically improve your skin condition and solve many problems. Let’s try today to figure out which nutrients are most needed for skin health, and which foods should be included in our diet in order for our skin to retain its youth and beauty as long as possible.


Human skin is 70% water. This is why drinking enough fluids is one of the most important items in a diet to improve skin health. Nutritionists recommend drinking six to eight glasses of liquid daily. But you should not go to extremes and drink eight glasses of water or tea right in the morning. Distribute all the liquid you drink evenly throughout the day.

Diet for healthy skinDo not substitute coffee or sugary sodas for plain water. The caffeine in these drinks is a diuretic (diuretic) that can lead to dehydration. Try to reduce your coffee and tea intake to one or two cups a day. Do not drink too much water a couple of hours before bed, as this can lead to swelling of the facial skin.


Antioxidants are extremely important substances that protect our bodies from infections and help prevent many degenerative diseases such as cancer or diseases of the cardiovascular system. In addition, antioxidants destroy free radicals – chemically imbalanced molecules that form in our bodies under the influence of chemicals, from excessive sun exposure or stress. Free radicals damage collagen, a substance responsible for skin elasticity.

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Antioxidants are vitamins A, E, C, as well as minerals such as selenium and zinc.

Diet for healthy skinMany antioxidants are found in foods such as citrus fruits, black grapes, cherries, broccoli, carrots, bell peppers, and many antioxidants are found in nuts and seeds.


Iron plays an important role in the formation of hemoglobin. Lack of iron in our body can lead to anemia. Outwardly, an insufficient amount of iron manifests itself in pallor of the skin and dark circles under the eyes. The best source of iron is animal products – meat products (red meat, liver), eggs, dairy products. You can also get enough iron from vegetables such as spinach or other green leafy vegetables.

Vitamin A

Vitamin A is involved in the formation of new cells, it makes our skin softer and more elastic, and is also extremely important for the health of hair and eyes. A lack of vitamin A can lead to dry skin, flaking and early wrinkle formation.
Vitamin A is produced by our body from beta carotene, and in “finished form” can be found in milk, butter, liver, fatty fish, carrots, broccoli and spinach.

Diet for healthy skinVitamin C

Vitamin C is a powerful antioxidant involved in the formation of collagen, the elastic tissue in our skin that decreases with age. Every time you smoke a cigarette or expose your skin to excessive UV light and even experience stress, your body loses large amounts of vitamin C, which leads to loss of elasticity and firmness of the skin, wrinkles and swelling.

Excellent sources of vitamin C are citrus fruits, tomatoes, Brussels sprouts, bell peppers, kiwi, berries (strawberries, cranberries, sea buckthorn, etc.).

Vitamin E

Another powerful antioxidant, vitamin E is excellent for treating skin problems caused by free radicals. Vitamin E is also responsible for skin hydration. Lack of vitamin E leads to the formation of wrinkles, pallor and dry skin, rashes and acne.

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Diet for healthy skinVegetable oils, nuts, seeds, whole grains, wheat germ, and avocados are excellent sources of vitamin E.

B complex vitamins

This complex includes vitamins B1, B2, B6, B12. A complex of B vitamins helps our skin stay soft and well hydrated. This complex of vitamins releases energy from food and directs it to improve skin metabolism.
Vitamins of this group are found in foods such as red meat, eggs, fish, poultry, dairy products, as well as in soybeans, whole grains, and bananas.


This mineral is vital to our immune system. In addition, it is involved in collagen production and accelerates the healing processes in our body, including the skin. Lack of zinc leads to the formation of wrinkles, stretch marks, poor skin healing, white spots on the nails, dandruff.

Diet for healthy skinAdequate amounts of zinc can be found in seafood, red meat, cheese, and mushrooms.
As you can see, there are many important ingredients and nutrients that need to be included in a well-balanced diet to promote healthy skin and preserve beauty and youth. However, instead of developing a diet focused solely on skin health, try to choose a diet that will improve your overall health and, if necessary, supplement it with foods and nutrients that will work to maintain your youth and health. skin.

Five foods to help improve the health and appearance of your skin.

Diet for healthy skinWe want to offer you five of the most important and delicious foods and their combinations that will help you complement any diet and make it a beauty diet.

  1. Lemon + kiwi. Improving complexion.

    Lemons help our body get rid of toxic substances through beneficial effects on the liver and kidneys. The less toxic substances in your body, the clearer and healthier your complexion will be. Kiwis have about the same effect on the body as lemons. One cup of peeled kiwi fruit contains more vitamin C than the same amount of oranges. And studies by nutritionists and doctors have proven that vitamin C not only improves complexion, but also fights wrinkles well.
  2. Ginger. We fight redness and swelling of the skin.

    Ginger is not only an excellent spice to complement salads and other dishes, but also a great anti-inflammatory. Diseases such as acne and psoriasis cause swelling and redness of the skin as a result of inflammation. Fresh ginger salad, pickled ginger, ginger powder added as a spice to your dish, or ginger tea will perfectly help your body cope with inflammation, which means it will rid your skin of unsightly external manifestations of the inflammatory process.
  3. Diet for healthy skinBuckwheat. Get rid of wrinkles.

    Buckwheat. Doesn’t sound very tasty, right? However, buckwheat, which has powerful anti-aging properties, can be used to make a wide variety of delicious dishes such as Japanese buckwheat noodles (soba). Buckwheat contains a large amount of unsaturated fatty acids, the same ones that give olive oil its well-known health benefits. These acids are one of the critical components for maintaining healthy and youthful skin. In addition, buckwheat is rich in rutin, a flavonoid that helps skin collagen maintain elasticity and fight wrinkles.
  4. Papaya. We make our skin glow.

    Exotic fruits like papaya will help your skin look refreshed and refreshed, as if you had just returned from a spa. Papaya is rich in carotene, vitamin C and a whole complex of flavonoids, which improve complexion, fight wrinkles and other negative age-related manifestations.
  5. Wheat germs. We renew the skin.

    Adding even a small amount of vitamin B and E rich wheat germ to your regular morning yogurt or whole grain cereal can work wonders. Wheat germ is a great help in the renewal of body cells in general and skin in particular. Wheat germ helps your skin look youthful, healthy and radiant for longer.
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Dmitry Zhalnin

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